Hi, is this your first visit to MuscleMecca?
  • The Facebook Platform
Results 1 to 3 of 3
  1. Back To Top    #1

    3x3: A Revised Approach

    Stephan Korte put out a training scheme called "3x3" about 12 years ago. It was popularized by its foundations in Olympic lifting among Europeans. The training is based on an 8 week cycle with 2 phases. Phase 1 is the high volume phase while phase 2 is the competition phase were higher intensity levels are utilized.

    I'll get to the point. His system is actually plain Jane boring and quite ineffective overall. Training 3 times a week and only training the squat, bench and deadlift is fine for a beginner but weaknesses will never be addressed without assistance work. Korte likes to state that his system is similar to the popular Westside schemes but there is not much similarity at all. I believe he used this reference to ride the popularity of Westside as it was becoming even more popular in the powerlifting genre.

    Korte's high volume phase ranges in %'s of 58-64 percent during this 4 week span. I think this is too modest for percentages unless "dynamic" style work is being done for technique etc. Certainly using a 2 month training cycle would require high %'s during the success to condition the bottom. The real kick in the pants is once phase 2 is started the lifter is suddenly using 80-95% for the final 4 weeks. I think based on that alone a lifter might want to add another 4 weeks to the training cycle to bridge this jump in percentages.

    Each training session that Korte has established is to squat, bench and deadlift. Although this might be great for establishing technique for a lifting its still leaves a person lacking. It's nice ideally to use this scheme but weaknesses of the individual lifter are not addressed.

    I propose something like:
    Day 1-
    Narrow Grip Bench
    Romanian Deads

    Day 2-
    Front Squats
    Bench Press
    Good mornings

    Day 3-
    Olympic Squats
    Illegal Grip Bench Press

    Phase 1: 55-64% (Weeks 1-4)
    Squatting Movements 5-8x5
    Benching Movements 6-8x6
    Deadlift Movements 5-8x5

    Phase 2: 65-79% (Weeks5-8)
    Squatting Movements 5x5
    Competition Squat 3x3
    Benching Movements 5x5
    Competition Bench 3x3
    Deadlift Movements 5x5
    Competition Deadlift 3x3

    Phase 3: 80-95% (Weeks 9-12)
    Squatting Movements 3x3
    Competition Squat 2x1
    Benching Movements 5x4
    Competition Bench 2x1
    Deadlift Movements 3x3
    Competition Deadlift 2x1

    This scheme would make more sense while addressing some weaknesses. I think adding an assistance exercise per session for that main lift during phase 2 would also help. Something like 3x8 would be simple enough while not pushing the assistance lift to failure.

    I do like the concept of using the lifts in more of a purist setting but still weaknesses and boredom would set in pretty fast. I could accept his scheme from very raw lifters that were just starting out.

    Hopefully this has some information that you can use. If anything consider always a well rounded scheme that addresses your goals and needs as a lifter. Good luck!


    Similar Bodybuilding Threads:


    •   Post Icon
      MuscleMecca Sponsors

      MuscleMecca Body building advertising
      Your Body building,
      Diet, Nutrition and Fitness,
      Muscle Building Community


        Support Muscle Mecca and Visit Our Sponsors

  2. Back To Top    #2
    I've actually been using a modified system of Korte's to bring up my squat. I reduced it to twice a week, and added a couple of assistance exercises, but I keep the original rep scheme. (More or less)

    So far, its worked wonders. Time will tell just how good it worked when I compete next year.

    slept with faith and found a corpse in my arms on awakening; I drank and danced all night with doubt and found her a virgin in the morning.

  3. Back To Top    #3
    Very cool. Good luck with it!




Tags for this Thread

collapse Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
By agreeing to the above you are also agreeing to our Terms of Use and our Privacy Statement.