The 10*10 approach to building muscle through high-intensity and high-volume fitness training
The 10 sets of 10 each for a total of 10 sets fitness training method has been used for years in the fitness world to break through bottlenecks in muscle building and gain new muscle growth. Many claim it is his invention, but regardless of who invented it, it has been used successfully by past bodybuilders such as vince gironda, dave draper and arnold schwarzenegger.
Today, many well-known athletes still use this method and even strength coaches like charles poliquin are advocates of this method when their olympic athletes need to increase their lean body mass quickly.
Benefits and goals of 10 sets of 10 exercises
This method has been proven time and time again to be a fantastic way to increase muscle mass through the systematic fatigue of muscle fibres. In order to achieve a 10x10 routine, we start the workout by choosing a weight that you can do for around 15 reps. However, once you have reached 10 reps per set, you can rest and rest between sets should be limited to one minute. You need to avoid compromising the effectiveness of the workout by increasing the rest time yourself, this is to allow the specific muscles to really feel fatigued.
The goal of this exercise is to use the same weight for all ten sets and to be able to complete all ten sets with good form. You will notice that as fatigue sets in, the workout becomes more challenging. If this is the case, then once you have done a set of less than 10 reps, you are probably losing fat and your muscle building results are suffering. Once you can easily do 10 sets of 10 reps, then it's time to get your weights up.
Once you have completed 10 sets of 10 reps, do you need to do any more?
We use this method more for the most part for large muscle groups or compound movements, completing 10*10 movements followed by another program of training movements for a different perspective, but the other training movements are more of an isolation workout where you can do 3 sets of 10-12 reps each.
10 sets of 10 reps each training plan suggestions.
Training plan i: Overall leg training
10*10 supersets:
Squats 10 sets of 10 reps each (no rest)
Leg curls 10 sets of 10 reps each (1 minute rest)
Supersets:
Leg extensions 3 sets of 10-12 reps each (no rest)
Straight leg pull 3 sets of 10-12 reps (1 minute rest)
Final calf raises
10 sets of 10 reps each (1 minute rest)
Training plan 2: Chest/back/abdominals
Super set:
Incline bench press 10 sets of 10 reps each (no rest)
Wide grip pull-ups 10 sets of 10 reps each (1 minute rest)
Superset:
Plank flyes 3 sets of 10-12 reps each (no rest)
Seated low rowing 3 sets of 10-12 reps each (1 min rest)
Last 10*10
Combined leg lifts and curls 10 sets of 10 reps each (1 min rest)
Programme 3: Shoulders/biceps and triceps
10 sets of 10 reps in standing rowing position (1 minute rest)
Dips 3 sets of 10-12 reps (1 min rest)
Super set:
Incline curls 10 sets of 10 reps each (no rest)
Triceps arm flexors 10 sets of 10 reps each (1 min rest)
Frequency of training
You can use each program twice a week so that you can perform program one on monday and thursday, program two on tuesday and friday, and program three on wednesday and saturday. However, you will notice that this frequency is most effective for endomorphs, which are people with a slower metabolism and therefore have a faster recovery.
The standard type, i.e. Those with naturally low body fat or relatively adult muscle mass, carry out their routine by:Day 1 plan 1, day 2 rest, day 3 plan 2, day 4 rest, day 5 plan 3, day 6 start plan 1. This habit also gives a good break for those who have a busy work week and cannot afford to stick to 6 days of training at the gym.
The endomorphic type , are those who are naturally thin and bony with a super fast metabolism. If this is your situation, then it is best to train every other day, or if you can't train at the weekend, then three sessions on monday, wednesday and friday will do the trick. Plan to cycle through one, two and three.
When to change
After six cycles of plan i, ii and iii, change your routine to a heavier weight (usually 5-6 reps per set) workout that contains fewer exercises. The recommendation should be to use 5 sets of 5 exercises, which will be different from the workout above.
Fitness diet advice
In order to benefit the most from this program, remember that you must ensure your nutritional intake. Weight training fuels muscle growth, while food provides the raw materials needed for fitness. A good diet plan is necessary to aid recovery and get the most out of such a demanding fitness program as possible.
Rest and recovery
Don't forget that muscles grow when you are resting, not in the gym. Not consistently enough to meet your sleep needs can lead to sleep deprivation, a condition that, in addition to causing consistently low energy levels, promotes a hormonal environment that increases the muscle-destroying (and fat-depositing) hormone cortisol and lowers levels of the muscle-producing hormone testosterone.
If you are ready to change your workout schedule, try this plan and ensure that your nutrition, supplementation, and rest are in properorder.