In this article, we talked about how the 10×3 training protocol can really help in jacking up your muscle mass. However, there are two things that one needs to remember when incorporating this kind of training into your workout.

The 10×3 protocol, if overused, can quickly lead to over-training.

The 10×3 protocol is very conducive for lifting very heavy weights, simply because you are less number of reps in a set. This is great for muscle building. But it also comes with a cost. It can really put a lot of stress on your muscles (obviously), but also your nervous system. The more heavy weights you lift, the more recovery time you need.

So lifting super-heavy weights can really bite you in the back, if done too frequently without proper rest.

The 10×3 protocol is most effective if used for compound exercises.

Compound exercises (like squats, deadlifts, benchpresses, pull-ups etc) are exercises where you can pile on a lot of weight, when compared to single-joint exercises. What I mean is – you can lift much more weight when doing a bench press, than let’s say a tricep kickback. As a result, when doing these compound exercises, you are putting much much load, and hence these are extremely useful (if not downright essential) to pack on new muscle.

Use the 10×3 lifting protocol for compound exercises. They are much more bang for buck for single joint exercises.

With the above two points in mind, let us take a look at a sample exercise regimen, which will incorporate the 10×3 training protocol.

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Monday (Lower body, Abs) – Week 1

• Squats OR Dead lifts (not both), 10×3
• Leg extensions, 3×10
• Leg curls, 3×10
• bodyweight crunches, till failure
• Front  raises, till failure

Wednesday (Chest, Shoulders, Triceps) – Week 1

• Any variation of the benchpress, 3×10
• Military-press, 3×10
• Side shoulder raises, 3×10
• Tricep pushdowns (OR) skull crushers, 3×10

Friday (Back, Biceps) – Week 1

• Barbell rows, 10×3
• Weighted pull ups, 3×10
• Lateral shoulder raises, 3×10
• Bicep curls, 3×10

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Monday (Lower body, Abs) – Week 2

• Squats OR Dead lifts (not both), 3×10
• Leg extensions, 3×10
• Leg curls, 3×10
• bodyweight crunches, till failure
• Front  raises, till failure

Wednesday (Chest, Shoulders, Triceps) – Week 2

• Any variation of the bench press, 10×3
• Military-press, 3×10
• Side shoulder raises, 3×10
• Tricep pushdowns (OR) skull crushers, 3×10

Friday (Back, Biceps) – Week 1

• Barbell rows, 3×10
• Weighted pull ups, 10×3
• Lateral shoulder raises, 3×10
• Bicep curls, 3×10

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In Week 3, give your body a break from the 10×3. All workouts should be 3×10.

Week 4, repeat the cadence …

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And you’re welcome! Try it, and let me know how it works out (no pun intended).