View Full Version : 10x10
I does this in my peridization training, lord knows you can't train heavy for ever, if you want to last in this sport....
10 SETS OF 10
Pick a compound movement first, say shoulders. Standing barbell presses, put enough weight where you just fail at 10 reps, do five sets like this with a minute rest in between, now go to an isolation exercise like cable side laterals do five sets of ten with 30 seonds rest...REMEMBER TO PICK A WEIGHT WHERE YOU JUST FAIL AT TEN REPS!
You are done..
Try this once a month for a different body part...
SomeDayI'llBeXL
11-01-07, 8:51 pm
I was just curious, is that German Volume Training? I remember reading an article about Markus Ruhl and how he employed that technique for while. This was a few years ago though.
Good Luck Brothers
Hm, may have to try this, although I'll probably use it for chest, arms, or legs.
I believe GVT is similar, but you actually pick ONE movement for each bodypart and do 10x10 with it.
I was just curious, is that German Volume Training? I remember reading an article about Markus Ruhl and how he employed that technique for while. This was a few years ago though.
Good Luck Brothers
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Don't know much about German volume, I did this one day at home, when training alone and it was snowing out, had to shovel my house and my mom's house, so a quick-intense workout was in order...and it worked great for me, so I kept it!
I does this in my peridization training, lord knows you can't train heavy for ever, if you want to last in this sport....
10 SETS OF 10
Pick a compound movement first, say shoulders. Standing barbell presses, put enough weight where you just fail at 10 reps, do five sets like this with a minute rest in between, now go to an isolation exercise like cable side laterals do five sets of ten with 30 seonds rest...REMEMBER TO PICK A WEIGHT WHERE YOU JUST FAIL AT TEN REPS!
You are done..
Try this once a month for a different body part...
I've found this to be absolutely true and even necessary.
not German Volume training, but 10x10 itself sounds pretty damn similar to GVT. To my knowledge GVT is doing ten sets of ten on a compound exercise then some assistance work( GROSSLy oversimplified)
violator
11-02-07, 6:59 am
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...and it worked great for me, so I kept it!
& there u have it.........props Big Ant!
I worked chest today. Started with 3 sets of dips body weight. I did 10x10 at 275 on inclines. I finished with 3 sets of 8 on weighted dips bw plus 135. 30 minutes of cardio then hit the showers.
lightattheend
11-03-07, 7:27 pm
not German Volume training, but 10x10 itself sounds pretty damn similar to GVT. To my knowledge GVT is doing ten sets of ten on a compound exercise then some assistance work( GROSSLy oversimplified)
yep pretty much one exercise for 10x10 with i believe an assistance exercise for 3 sets for main bodyparts, and when I did it the program I followed had specific counts to follow for eccentric and concentric part of each movement
mgmmaze
11-03-07, 11:09 pm
Hey ANT one guy showed me these a while ago and i started at about 135 on bench and he was somewhat stronger 185 holy shit i think by set 7 i was all the way down to 95 but my chest was pumped and sore for days good plateau buster