With my good luck No Bull shirt on, I tried out a 10 X 3 front squat day. Having not done this rep scheme before (popular with coaches such as Chad Waterbury and others) on this particular exercise, I didn’t use the recommended 80-85% 1RM, but probably more like 70% -75%. I have to admit, rest periods after about set 6 -7 started to get longer and form started to suffer on later sets, so finding the right weight is essential for such a rep scheme. I’m getting old…10 x3 rep schemes are clearly not for beginners.
Personally, I don’t follow 10 x 3 rep schemes for long periods of time. I tend to throw them into a workout when in need something different, help get past a plateau, etc. and find it combines well with my Hybrid Training Program which attempts to be a balanced program for those looking for strength, hypertrophy, conditioning, and improvements in bodycomp.
Those interested in understanding the science/thought process behind the 10 X 3 should read Chad’s article aptly named The Science of 10 x 3 on T Nation.
Will Brink is the owner of the Brinkzone Blog. Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He’s also been published in peer reviewed journals.
You can also buy Will’s other books on Amazon, Apple iBook, and Barnes and Noble.