Why 10 x 3 Is Best for Strength and Size

One of the things that has always stuck in my head as far as training goes is to do the opposite of what most do. Breaking Muscle athlete and super-coach Charles Staley is the guy who said this. It’s a fairly simple concept. If you see people using machines, then do free weights. If you see people doing chest and biceps, then do legs.

But the biggest disconnect usually comes when we talk about volume. Everyone knows typical gym training begins with three sets of ten. There is actually some science behind that. Back in the 1960s, Dr. Thomas DeLorme found that people responded better to multiple sets than they did to a single exposure, both in terms of building muscle size and strength (which explains why high-intensity training doesn’t work long term).

While sets of ten will work to begin with, they do have some limitations, especially for the natural trainee. Sooner or later the decreasing intensity in these sets of ten will have you need to work fewer reps per set. To begin with, a set of ten may leave you out of breath and flushed, but it won’t stay that way. The best way to think about it is like going for a jog. At first it’s difficult to even get around the block, but if you keep running those relaxed runs, you will be covering more and more distance pretty quickly. And at that point the only way to get fitter is to run faster

 

It may seem like a strange analogy, but there are far more similarities than differences between strength and fitness training. Beginners usually find themselves training at around seventy percent of what they are ultimately capable of. In fact, there is even a table to work out how hard you are working based off how many reps per set you are doing called Prilepin’s Table. A single set that is the heaviest thing you can lift once and once only represents 100% of your maximum. Looking at Prilepin’s Table, you’ll see that it goes down and eventually ends up at sets of ten and a corresponding seventy percent effort.

 

One of the things people often lose sight of is how many total reps are in a session. There’s a real reason why top strength coaches record not just weight, but sets and reps in their students’ work, as it helps to calculate the total intensity for the session, and even the training cycle. When you look at successful training plans the majority have one big thing in common - they share a total number of reps between the mid twenties and low thirties.

 

Think about it:

 

• 3 x 10
• 3-4 x 8
• 5 x 5
• 4 x 6
• 6 x 4

 

But there’s one incredibly valuable scheme that is overlooked in these plans, and that is the flip side of the old three sets of ten. What happens when you do ten sets of three? Let’s look at some of the benefits of 10 x 3:

 

• In a lift like the deadlift, where the set up can often be half the battle, this gives a trainee more opportunities to learn how to set up properly.
• Fatigue per set is kept to a minimum, reducing the possibility of injury. It’s rare to hear of people hurting themselves on the first rep of a set, but far more common for people to push hard while fatigued and hurt themselves on the eight, ninth, or tenth rep.
• Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity.

 

This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way. This is a great tool to use with opposing muscle groups and big lifts. Good choices are:

 

• Front squats and Romanian deadlifts
• Front squats and power cleans
• Bench press and chins

 

It can also be used to good effect on its own, and Westside Barbell made the 10x3 workout famous when they started using it for speed work on their Dynamic Effort days. For people who have never tried it, the end result is similar to what Dan John had in mind when detailing the One Lift a Day program. Just know that ten genuinely hard sets of three in a big exercise will take some time to get through, and the rest needed to do all this properly will make what seems like a small workout push out to the hour mark.

 

I’d suggest scheduling no more than two workouts per week for the ten by three sessions and using lower intensity work on the other days. A good sample split would be:

 

• Monday: 10 x 3 front squat and power cleans
• Tuesday: 5 x 5 bench press and chins, 3-4 x 6-8 of another upper-body pair
• Wednesday: Rest or easy cardio
• Thursday: Same as Monday
• Friday: Rest or easy cardio
• Saturday: Same as Tuesday
• Sunday: Rest or easy cardio

 

Give it a try for six weeks and see how fast you grow in size and strength.

Top 10 Foods to Gain Muscle Mass

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition.

As a personal trainer, most of my clients exhibit this behavior: they train hard, but they don’t give a heck about nutrition. So the time and effort they spend on training is wasted. Why? Because they think nutrition is complicated and they avoid the topic. I understand perfectly, because I used to be like that as well.

But we need to train smart. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain.

To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength:

1. Lean Beef

This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

2. Skinless Chicken

Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

3. Cottage Cheese

Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions.

4. Eggs

Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. And please note, eggs are not harmful for your health, as numerous studies have already shown.

5. Whey Protein

There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it.

6. Tuna and Other Fish

High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as your metabolism.

7. Oatmeal

Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low GI diet are as follows:

• Better micronutrient profile and more fiber
• Increased satiety
• Decreased hunger
• Lower subsequent energy intake (second meal effect)
• Fat loss

In short, enhanced fat loss for those looking to lose weight, and a constant source of carbs for muscle preservation.

8. Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

9. Fruits and Vegetables

Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.

10. Healthy Fats

I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.

Why All Humans Need to Eat Meat for Health

With veganism trending, many people are convincing themselves that plant-based foods can suffice when it comes to daily nutritional needs, removing all traces of meat from their diets. Unfortunately, these people may be experiencing vitamin deficiencies and suffering decreased brain volume, fatigue, and confusion.

The Myths About Eating Meat

One of the greatest and most harmful nutrition myths is that meat doesn’t belong in a healthy diet. Meat consumption is blamed for high cholesterol, high blood pressure, heart disease, and obesity. But if you want to point fingers at the culprit behind these health issues, point at sugar. Blame the overconsumption of carbohydrates like grains and potatoes that break down into sugar in the body.¹



For more than two million years we were primarily meat eaters. Only in the last 10,000 years did the human diet shift, with the cultivation of grains and legumes. But are we more suited to this diet lower in meat? In the last 10,000 years we’ve gotten smaller in stature and brain size. With a heavily grain- and sugar-based diet, we are suffering increased rates of obesity, cancer, diabetes, and osteoporosis. We’re also experiencing alarming incidence of skin problems, heart disease, and inflammation of all kinds.²

I have to politely disagree with the anti-meat argument. Our genes were developed before the agricultural revolution, when we were not only meat eaters, but enthusiastic ones at that. On top of that, the human genome has changed less than 0.02% in the last 40,000 years. Our bodies were genetically programed for optimal functioning on a diet including meat, and that programming has not changed.

There’s plenty of information circulating about why we shouldn’t eat meat. Here are some reasons why we should:

We Were Created That Way

By nature, humans are meat eaters, and our bodies are designed for it. We have incisors for tearing meat, and molars for grinding it. If we were meant to subsist on vegetables alone, our digestive system would be similar to that of the cow, with four stomachs and the ability to ferment cellulose in order to break down plant material.

The degenerative health conditions that are prevalent now weren’t around when the cavemen were living off meat, vegetables, fish, nuts, seeds, and fruits. In hunter/gatherer societies, 45-65% of energy requirements were derived from animal sources, and heart disease, obesity and type 2 diabetes - the diseases that plague society today - were not a problem.³ With the introduction of grains and processed foods, these diseases reared their ugly heads at alarming rates.⁴

Stable Blood Sugar

Meat helps keep blood sugar levels stable due to its fat and high protein content. Steady blood sugar is critical in preventing type 2 diabetes, as well as other chronic diseases. It also helps keep energy levels steady and creates a feeling of satiety between meals, reducing cravings for unhealthy foods.⁵ With stable blood sugar, you’re less likely to drool for fattening snacks and sweets between meals. Battle sugar cravings by eating more meat.⁶



  

Muscle Growth  

You can work yourself to the bone trying to gain muscle or bulk up, but if you don’t nourish your body appropriately, you might as well toss your training schedule and start long distance running. You have to fuel your body with the right nutrients to achieve sufficient muscle repair and recovery to make gains.

You can take protein supplements, but the best source of protein is meat. Meat also contains vitamins and minerals that aid in muscle growth like zinc, which assists in muscle repair, and iron, which boosts energy levels and combats fatigue. Meat also contains creatine, a nitrogen-containing compound that improves protein synthesis and provides muscles with energy, encouraging muscle gain.

If meat’s positive - strike that, crucial - role in muscle growth isn’t enough, meat also helps burn fat. Meat has a high thermogenic effect because of its protein content, so that approximately thirty percent of its calories are burned off during digestion alone. Digesting carbohydrates produces only a six to eight percent increase in energy expenditure, while digesting the protein in meat typically produces a whopping 25 to 40 percent increase.⁷

Neurotransmitter Health

People who don’t eat meat are especially vulnerable to neurotransmitter imbalances because of the absence of meat protein, which provides all of the essential amino acids human bodies need. Neurotransmitters are chemical messengers that regulate many of our functions, including physical, cognitive, and mental performance, as well as our sleep cycle, weight, and emotional states. Meat protein provides all of the essential amino acids human bodies need. People who don’t eat meat are especially vulnerable to neurotransmitter imbalances, which can result in problems like depression, anxiety, and hyperactivity.

According to research conducted at the University of Graz, vegetarians are two to three times more likely than meat eaters to suffer from depression, anxiety, eating disorders, and somatoform disorders and syndromes.⁸ We rely on prescribed medication to cure some of these conditions, when the answer may be as simple as eating a juicy hamburger or tender chicken breast.

Long-Lasting Energy

Everyone has experienced that post-meal slump when caffeine is the only thing that can keep one’s head off a pillow. Simple carbs are broken down into sugar that our body burns through quickly, causing us to crash. Conversely, our bodies utilize the protein in meats for sustained, long-lasting energy. 

  

Another critical component of feeling energized is the stimulation of orexin cells in the brain. The stimulation of orexin cells is directly linked to energy expenditure and wakefulness. Scientists at the University of Cambridge discovered that amino acids stimulate orexin cells more than any other nutrients do. Thus, consuming meat protein leads to burning more calories and more energy. Reduced activity in orexin cells has been linked to both weight gain and narcolepsy.⁹

In addition, meat is one of the best sources of iron. Iron deficits put you at risk for anemia and low energy, which is why anemia is a chronic problem for vegetarians. Pair meat with vegetables boasting a low glycemic index, and you’ll be feeling like the energizer bunny all day long.

Essential Nutrients

There are many nutrients in meat that are critical to overall health. While there are many sources of protein, meat is a great source of complete protein, containing all the amino acids our bodies needs, including the ones our bodies can’t produce.

All B vitamins are found in greater concentration in meats than in plant sources, and vitamin B-12 can only be found in animal sources. The B vitamins are critical to health, especially mental health. Deficits in these vitamins can cause confusion, impaired senses, aggression, insomnia, weakness, dementia, and peripheral neuropathy.

The Bottom Line

The last reason to eat meat? It tastes pretty damn good. Steak off the grill, roasted chicken, tender pot roasts, need I say more? For most of us, a meal is not a meal without a delicious cut of meat at the center of it. We love meat, and meat loves us back with a host of critical health benefits. So be true to your human nature and to your taste buds. Don’t cut meat out of your life. It has way too much to offer.