Home
Articles
Training
You've Never Done 3x10 Like This!

You've Never Done 3x10 Like This!

Reimagining a classic sets-and-reps scheme for new muscle and fat loss results.

Written By Jim Stoppani, PhD

Updated October 15, 2024

The traditional 3x10 sets-and-reps scheme is typically what people do in the gym when they're going through the motions and don't know what else to do.

Now, 3x10 means something completely different, thanks to my Oxford Drop Sets method.

It means more intensity, a more efficient workout (saving you time), and of course... more results. You'll build more muscle, burn more fat, and gain strength across the board.

This is the 3x10 workout you should have been doing all along! Here's how and why to do it...

Welcome to Oxford Drop Sets!

With the Oxford technique, there's no rest between the 3 sets of 10 reps. Technically, the only break you get is the brief moment it takes to quickly strip off enough weight to complete another 10 reps. Essentially, it's one set to failure, followed by two drop sets for each exercise, which not only increases the intensity but also shortens the time needed to complete the three sets.

However, there's a crucial detail: If you don't reduce the weight enough to complete all 10 reps on the drop sets, you'll need to rest-pause until you finish all reps. For example, if you fail at rep #7 during a drop set, you'll rest for 10-20 seconds before continuing to reach the full 10 reps.

In this 4-week program, you'll be doing 3-4 exercises per muscle group, with four exercises for larger muscle groups and three for smaller ones.

Oxford Drop Sets in Action

Here's what you'll do on every exercise in the workout:

Start with your 10-rep max (10RM) and go to failure.
Without resting, immediately drop the weight significantly and do 10 more reps (drop set #1).
Drop the weight again with no rest and do 10 more reps (drop set #2).
If on either (or both) of the drop sets you aren't able to reach 10 reps initially, rest-pause until you reach 10.
Make sure you reach 30 total reps on each exercise.

For a more detailed example, check out this Oxford Drop Sets Step-by-Step guide .