10 × 10 Training For Mass Building

tmrzoo-mens-healthIn strength-coaching circles, this method is often called the “ten sets method”, “German volume training” or “10×10”. Olympic athletes and bodybuilders have used it in one form or another since the forties. European countries used the 10×10 method in the off-season to help weightlifters gain lean body mass. It worked so well that lifters routinely moved up a full weight class within 12 weeks. Gains of 7-10lbs are average for a six-week training cycle. No one is sure who actually invented it or what the true name is but everyone agrees that it produces big gains.

The objective of the program is to do ten sets of ten reps with the same weight for each exercise (sounds easier than it is). While the first two sets might seem easy, most will start falling short of ten reps after about five sets, just think of the ten reps as a goal to shoot for over the six week training cycle. You determine your starting weight by choosing an amount of resistance that you could perform 20 reps with (roughly 60% of your one rep maximum).

It works by exposing one group of motor units to a high volume of repeated efforts. The body adapts to the incredible amount of stress by growing the targeted fibers at an extremely quick pace. This program mainly uses multi joint lifts and will require an exhaustive amount of work and recovery from large muscle groups so make sure you have proper pre and post workout sups as well as a creatine product like ANS Diesel Fuel to help you get the most out of your hard work.

Day 1- Chest and Back

Sets          reps         rest interval

A-1 Incline Barbell            10            10            90 sec

Press

A-2   Chin-Ups                  10            10            90 sec

(Weighted if needed)

Day 2 – Legs and Abs

Sets          reps         rest interval

A-1 Front Squats              10            10            90 sec

A-2 Prone Leg Curl           10            10            90 sec

Machine

Day 3 – off

Day 4 – arms and shoulders

Sets          reps         rest interval

A-1 Dips (weighted if needed) 10            10            90 sec

A-2 Seated Dumbbell        10            10            90 sec

Curls

B-1 Military Press             10            10            120sec

Day 5 – off

Repeat

Note: “A1” and “A2” indicate that the labeled exercises are to be performed together as a superset with the rest interval between them.

Pre and post workout nutrition are crucial especially when taking on a workout with this much volume.  Pre-workout try mixing MSI Lean Revolution with Intek BCAA’s and for Post Workout Recovery mix 2 scoops of Bio Rhythm After Glow with 1 scoop of ANS Diesel Fuel.

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