Waterbury 10x3 for fat loss

[Stark1327]

http://www.t-nation.com/readTopic.do?id=795366

Has anyone here tried this method? I did my first workout with it Monday, and I have to say that recovery is a bitch. I can see why the article recommends only two days of iron work a week.

However, as taxing as the workout sessions are, I am a bit apprehensive about lifting only twice a week. Even with the heavy loads, it seems like not enough time in the gym to me. I guess I should try it for a few weeks before passing judgment, but does anybody have any thoughts?

[Blob]

Originally Posted by Stark1327

http://www.t-nation.com/readTopic.do?id=795366

Has anyone here tried this method? I did my first workout with it Monday, and I have to say that recovery is a bitch. I can see why the article recommends only two days of iron work a week.

However, as taxing as the workout sessions are, I am a bit apprehensive about lifting only twice a week. Even with the heavy loads, it seems like not enough time in the gym to me. I guess I should try it for a few weeks before passing judgment, but does anybody have any thoughts?

I'm on week #2.

Since we are almost at the same place, it would be nice to hear how you are doing if you continue with this, which I encourage you to do! If you thought Monday was bad, just wait until Thursday! 10x3 squats and deads (I did SL deads) Don't be apprehensive. Even though its just 2 iron days/week, they are both full body workouts, and all compound movements, so you are hitting each muscle group 2x per week, as opposed to the 1x that a typical 3day split would do. You are right, you need to give it some time. It is definitely working for me! But I wouldn't do it longer than the prescribed 4 week cycle. I think after I finish, I'll re-test my 1RM and then maybe switch to Waterbury TTT. Good luck!

[MannishBoy]

I just did a round of that. I enjoyed it, and the workouts are fast compared with his Art of Waterbury 10x3 day where you do 6 exercises 10x3 with longer rests.

I must be predisposed to be able to handle 10x3s, because they've never given me significant DOMs, or at least more than anything else. I've been using Waterbury training for nearly a year, though, so maybe I've built up the work capacity he talks about.

My point is that stick with it and you're body will likely adapt to full body stuff and not hit you as hard afterwards. I even was working in his "booster shots" workouts on cardio days.

[Drew08]

I did this workout last month and had great results. Lost 12 pounds. I found the workouts to be very challenging to the CNS. I also found that I didn't lose strength on the program (bench did go down some). By the 3&4 weeks as my body adapted, I did some Oly lifts on the weekend. I'll probably do the program again in Sept.

[Skoorb]

I've not tried it. I hope it works for you!

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

Of course, I don't agree about the cardio part, but that's been debated ad tedium around here.

[Stark1327]

Originally Posted by Skoorb

I've not tried it. I hope it works for you!

Of course, I don't agree about the cardio part, but that's been debated ad tedium around here.

I agree. Personally, my body seems to need cardio to lose fat at a rate that I am happy with. I estimate that I am hovering around the 12% body fat range, and am making a big push with cardio to shake things up. Since I am new to lifting heavy (even though I thought I had been lifting heavy before!), the biggest challenge so far is managing to do decent cardio with bad DOMS.

I don't follow a strict LISS or HIIT pattern...I like to mix it up mid-workout, depending on how I feel. Just as long as I get a solid hour in, I'm happy. Not so easy when I wake up in the morning barely able to move.

[Coachese]

Originally Posted by Stark1327

However, as taxing as the workout sessions are, I am a bit apprehensive about lifting only twice a week. Even with the heavy loads, it seems like not enough time in the gym to me. I guess I should try it for a few weeks before passing judgment, but does anybody have any thoughts?

My thought on this is 'Do Exactly as Waterbury says!'

I am on week 4 of TBT and am seeing great results! Waterbury is the man and has helped many, many, many people achieve their goals!

[seoulnewfie]

Originally Posted by Stark1327

http://www.t-nation.com/readTopic.do?id=795366

Has anyone here tried this method? I did my first workout with it Monday, and I have to say that recovery is a bitch. I can see why the article recommends only two days of iron work a week.

However, as taxing as the workout sessions are, I am a bit apprehensive about lifting only twice a week. Even with the heavy loads, it seems like not enough time in the gym to me. I guess I should try it for a few weeks before passing judgment, but does anybody have any thoughts?

After doing the ABBH programs he created during the winter to add some weight I did the 10x3 for fat loss in April. As with Skorb, I did not stick with the cardio recommendation (actually ran about 5 miles on the off days). However, I did lose about 12LBS and maintained my strnegth levels. So it did it's job for me (but I did add the distance running because I love it so much!).