10 x 3 For Fat Loss
by Chad Waterbury


The Magic of 10 x 3
My name seems to be synonymous with the 10 x 3 training method.
In fact, when I first ran into John Berardi at a Piggly Wiggly in
Shreveport, he said, "Hey, aren't you that 10 x 3 guy?" I carefully
placed the jumbo-sized container of Ben & Jerry's Phish Food back
into the freezer and replied with a nod.
Believe it or not, I did invent the 10 x 3 training parameters. I
also invented the steam engine, the light bulb, Post-it notes, twist
ties, nipple tassels, and the Internet.
Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training
method, but I believe I helped make it more popular. Indeed, it's one
of the most effective set of parameters I've ever used, and the
percentage of my clients who respond well to it is higher than any
other method I prescribe.
What's so damn special about doing ten sets of three reps anyway?
Honestly, I don't know, but the loading/volume combination seems to hit
a "sweet spot" with most lifters. Whether the effectiveness is due to
the sets, reps, loading, or rest periods is beyond what I'm willing to
figure out, but it works — hella good.


But Does It Work For Fat Loss?
Oftentimes, when an advanced trainee hires me to add muscle, I'll
start him on the 10 x 3 system by using compound exercises and
medium-duration rest periods. His eating plan would consist of slightly
above maintenance calories and the frequency of training would be 2-3
times per week, per body part.
Surprisingly, it wasn't until last year that I started experimenting
with 10 x 3 for fat loss. Although I'd been using the system for over
five years, I always avoided 10 x 3 with my clients who wanted to drop
to single digit body fat. Why?
First off, trainees often get very sore when they embark on the 10 x
3 method. This soreness is usually due to them performing a set/rep
volume that's larger than they're accustomed to with about 80% of 1RM
(one rep max). After all, most trainees equate larger loads with lower
volumes (3 x 3, 5 x 3, etc.).
Second, I often prescribed a load that caused my clients to be at or
near failure during the last rep of the last set. This loading
prescription often induced considerable fatigue accumulation (not bad
for hypertrophy, but not good during dieting phases).
Third, I usually prescribed a progression that consisted of a 2-3%
load increase with each subsequent workout. Anyone who's been on a fat
loss eating plan knows how difficult it is to gain maximal strength
while in such a deprived state.
Finally, I figured the combination of loading, frequency, and
fatigue accumulation was excessive for anyone trying to lose fat.
Nevertheless, I decided to address the 10 x 3 and fat loss issue. So, I
pulled out the ol' thinking cap and went to the drawing board to find a
solution.
Basically, I was looking for an effective "middle ground" that would
take advantage of the highly effective 10 x 3 system, while managing
the fatigue factor since hypo-maintenance eating plans impede
performance and recovery. What I discovered was incredible, but it took some work.


Modifications for Rapid Fat Loss
The first issue I needed to address was loading. Even though a load
of 80-85% of 1RM was great for hypertrophy, it needed to be adjusted
during periods of restricted calories. I knew I needed to keep the load
as high as possible to preserve maximal strength, but I didn't want to
push the intensity level too high. Therefore, I discovered that a
loading of 75% of 1RM, or a 10 repetition maximum was ideal.
Second, the cardiovascular demand of the workout needed to be
enhanced. Yes, I know, weight-training doesn't burn many calories, but
that doesn't mean that steps shouldn't be taken to increase caloric
expenditure. As such, I shortened the rest periods from 70-90 seconds
to 30-45 seconds.
Third, a frequency of three sessions per week, per muscle group, was
excessive for a fat loss plan. Sure, I could've decreased the loading
and increased the rest periods to offset fatigue, but such steps would
have altered the true magic of 10 x 3. So, I opted to decrease the
frequency of training each body part to twice each week.
Finally, I knew a loading progression of 2-3% per workout wouldn't
work. It was too much for any dieting trainee to handle. During the
periods I experimented with such loading progressions, the trainee only
lasted about two weeks before he was burnt. And that's not good.
So I chiseled away at the loading prescriptions and realized that a
hybrid progression plan worked best. One workout would consist of
decreasing the rest period; the other workout would consist of
increasing the load, albeit 1.5 to 2%.


Abs and Cardio
I already came clean regarding the 10 x 3 invention, so I'll take it
one step further: I despise cardio and ab training. Yep, I've got
nothing but rancor for either one. Now, that doesn't mean that a
program shouldn't include either (it should), but it's not necessary to
run for 45 minutes or perform a zillion crunches. To perform either is
an act of futility if you're trying to get your six-pack out of the
freezer. Long-duration cardio will eat up muscle and crunches are
little more than a waste of time.
You wanna get lean? Then you best find an effective weight-training
program and adhere to one of the many outstanding eating plans here on
T-Nation. You want a California beach midsection? Stick to compound
exercises. Squats, deads, chins, and overhead presses will provide more
than enough stimulus to develop the abdominal region to fitness model
status.
If such exercises didn't work, I wouldn't say it. After all, I could
make some serious coin if every other article I wrote was devoted to ab
training. Unless you're a powerlifter, there's no need to isolate them within your routine.
Side Rant: If you're one of the masochists who lives for waking up
to sore abs, do the following: perform 5 x 5 pull-ups with a heavy
dumbbell between your feet.
Okay, now that my little schoolgirl screaming fit is over, I'll tell
you that it's beneficial to increase your heart rate with
high-intensity energy system training. That's why I've included a
fat-burning "booster" phase within this program. Exercises such as
sprints and rope jumping have induced the largest levels of fat-burning
within my gym. You'll do both during this program.
The novelty of this program is evident within the progression plan.
Be sure you adhere to the prescription that follows the workout. Here's
the plan you've been waiting for!


The Program

Day 1

Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.

Hack squat starting position (elevated heels optional)

Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes

Day 2

Rope Jumping
Duration: 10 minutes

Day 3: Off

Day 4

Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM

Dumbbell Military Press

Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
Duration: 10 minutes

Day 5: Off

Day 6

Rope Jumping
Duration: 11 minutes

Day 7: Off

Day 8

Repeat Cycle
Perform this program for 4 weeks.


Progression

Day 1

Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.

Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.

Day 2

Rope Jumping — Increase the duration by 60 seconds.

Day 4

Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.

Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.

Day 6

Rope Jumping — Increase the duration by 60 seconds.


Get To It!
I've been hemming and hawing with myself in order to devise a
snappy, catchy ending to this article. But I don't want you to wait
another second before starting this routine. So get to the fat-burning
and don't forget about your eating plan!

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