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Thread: heavy training routines

  1. #1
    BIG FOR LIFE jeff52069's Avatar
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    heavy training routines

    Does anybody have any good heavy low reps routines with 3 day workouts.

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  4. #4
    OG SDS's Avatar
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    Quote Originally Posted by LouPac View Post
    That's interesting. I've been doing the super squat routine for a week and a half now (1x20 3 per week), which seems to be almost the opposite of this 10x3 routine, yet I'm already seeing surprising gains with my 5RM for squats. I may try this 10x3 thing with deads or rack pulls for a few weeks.....

  5. #5
    Eat Chicken Chris686's Avatar
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    I love it. I've had amazing gains with it.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  6. #6
    Who me? Chubrock's Avatar
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    I'd rather see somebody that is new to squatting use something with more sets and lower reps than vice versa. They still need to learn the movement pattern. With that said, a lot of people have used the 5x5 with great success.

    Fuck, fight, or hold the light.

  7. #7
    BIG FOR LIFE jeff52069's Avatar
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    Sounds good low reps.I was reading up on the 10x3 deal but what I dont understand is how come this routine doesnt show any tri o bi exercises does it concentrate on the big muscle group.

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    Ex-Manwhore KingWilder's Avatar
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    10x3 is primarily for compound movements (I think it even says that in the write-up)
    5'10", 170lbs, 10% bf

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    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

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  9. #9
    Who me? Chubrock's Avatar
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    You don't need isolation work in order to make your triceps and biceps stronger. Heavy rows, chins, and presses will do that for you.

    Fuck, fight, or hold the light.

  10. #10
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by SDS View Post
    That's interesting. I've been doing the super squat routine for a week and a half now (1x20 3 per week), which seems to be almost the opposite of this 10x3 routine, yet I'm already seeing surprising gains with my 5RM for squats. I may try this 10x3 thing with deads or rack pulls for a few weeks.....
    You've been doing this for only a week and a half and seen gains in your 5RM squats? If you are doing 1x20 3x a week, when are you maxing out?
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  11. #11
    BIG FOR LIFE jeff52069's Avatar
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    can someone please give me an example of a 10x3 schedule and also is 10x3 for strenghth and size.

  12. #12
    BIG FOR LIFE jeff52069's Avatar
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    Do I do big muscle groups 1,2 or 3 times a week and how many different sets per bodypart.Im sorry for all the questions but I dont anderstand a thing about 10x3 bare with me thank you.

  13. #13
    Ex-Manwhore KingWilder's Avatar
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    it can be for strength and size IF you're eating above maintenance calories...but I think on T-Nation they suggested it for fat-loss (which still would be beneficial obviously)
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  14. #14
    Ex-Manwhore KingWilder's Avatar
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    I would do something similar to the following

    Day1: 10x3 Bench
    3x8 Dips
    10x3 B.O. Row
    3x8-12 underhand lat pulldowns (or pullovers)

    Day2: 10x3 Squats
    3x8 Leg Ext.
    maybe throw in some Goodmornings or RDL's

    Day3: off

    Day4: 10x3 Overhead Press
    3x8 Lateral Raise
    10x3 (back or chest exercise...maybe alternate each week)
    3x8-12 isolation exercise of above bodypart

    Day5: 10x3 Deadlifts
    3x8-12 RDL's or Goodmornings
    maybe throw in some other sets of Lunges here as well


    hmmm harder than I thought to come up with a 10x3 schedule, anyone else got some?

    EDIT: it looks like Waterbury's plan calls for basically 2 full body days a week and that's it
    Last edited by KingWilder; 05-20-2007 at 10:23 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  15. #15
    OG SDS's Avatar
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    Quote Originally Posted by BG5150 View Post
    You've been doing this for only a week and a half and seen gains in your 5RM squats? If you are doing 1x20 3x a week, when are you maxing out?
    Maxing out on regular leg days, usually wed. and sat. Broke my PR for weight and reps yesterday for squats......could've done more I think.

  16. #16
    BIG FOR LIFE jeff52069's Avatar
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    What are RDLs and what would you recomened I sub for dips.

  17. #17
    Ex-Manwhore KingWilder's Avatar
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    Romanian Deadlifts
    look 'em up here: www.exrx.net

    can you do bench dips? If you can't do dips than just pick another tricep exercise...skull crushers, pushdowns, etc.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  18. #18
    Senior Member getfit's Avatar
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  19. #19
    Senior Member getfit's Avatar
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    whoops king got it first
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  20. #20
    Ex-Manwhore KingWilder's Avatar
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    the more the merrier
    Last edited by KingWilder; 05-20-2007 at 11:21 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

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