posted Sun, 10/28/2012 - 09:55
2078
10-10
ad
Has anyone ever tried doin 10 sets and 10 reps with a 30 second pause in between reps? If so how did it work for ya?
- Bookmark
- 0
- 0
Is it a pause between reps or just the break between sets. I have done 10x10 with 60 sec rest between sets and it was brutal
I remember talking to you about this...I think it was you anyway. 10x10 w/ 60 sec. rest is some tough shit!!!
Yeah it is mate thats for sure. I do think that it definately has its place in a training routine for sure
Yeah works amazing on squats. I usually do 7 or 8 sets tho of 10.
Killer workout my chest an back is normally when I do sometimes shoulder I feel gas when doing it but on the 30 sec break I grab one of the those air balls an do as many sit ups as I can to keep my heart rate up.
yeh did something similar with flies and the pump was gigantic o-o
biggerthanyouI call it russian dog training, shit is killer but be careful, tendinitis is no joke
FST-7 is basically that, except 7 sets of 14ish. 30 seconds pause between the reps. Take a look at it, it's on bb website.
fuckin right, ive been doing it the past couple weeks and the pumps are amazing!
Did that last week at the "END" of my chest workout, with incline DB presses with 60 pounders and felt like passing put man!..idk if that was dumb of me to do it at the end tho haha Lol,,, its a sick routine,,, but i usualy stick with 6-6 with BIG weight thats my fav.:)
It works great for shocking new muscle growth. Maybe a 4 week cycle. It will increase sarcoplasm and mitochondria which should also increase available ATP! Killer pumps, maybe too much if on Dbol. But I liked it! LOL ;-P
It makes you have better endurance. Is definitely worth it. When i started working 12hrs shifts at work and having only 1 hour to work out, made my work-out routine shorter and had to keep my rest short as possible.
I did it for flat bench at the end of my last cycle. I did 10X10 at 185 lbs. 185 around the 7th set gets pretty fucking hard man, lol. Doin this improved my bench for NOW...all natty off cycle and all. I'm pressing more NOW off-cycle than I EVER have natty my whole life. Can't wait to see what happens this next cycle...hopefully I will be repping 315 finally!!
What used to be my old max is now my 70% max, or something like that. Anyway, this training idea is GVT(German Volume Training)...time tested and proven to bust thru pleataus and invigorate NEW growth.
Wow bro that's awesome! I been trying new things instead of the normal 3 sets 8 reps! Seems like my muscles were gettin used to the same ol shit and wouldn't grow! Did the 10's today for bis and tris by the time I got to tris it was he'll doing it but I managed! I was told to use a weight that u could do thru out. Wondering if this regiment would b better on single muscle day training? Seemed to long today and was struggling when I got to tris! Any suggestions bro?
Honestly when you do a 10X10 program...the idea is to keep it simple and use basic MASS building exercises...such as on my chest day, all I did was 10 sets of flat bench and then DONE!!!...no more auxillary exercises!! So same for legs, just do squats or leg presses. Triceps...geez, it might be kinda hard on your elbows, but you could do 10 sets of skull crushers??...or close grip bench??...hard to say. For back thickness, you could do 10 sets of BB rows, or for width, do 10 sets of pull-ups. It's best to just do that ONE single compound exercise for that muscle than working a 10X10 into your program...and keep it ONE workout per muscle group for like 3 weeks, and then switch it to another group. Such as do a 10X10 for chest for a few weeks, and then switch it to legs, and then to back...all the while you will continue doing whatever workout routines you have going on for your OTHER muscle groups(if you are splitting them like that..like 4days/wk. and such)..oh yeah, and YES..chose a weight you are comfortable doing throughout...such as I knew I could handle 185 on flat bench for a 10X10...granted that when I got to the 7th set, I might've only got 9 reps and then 8 or 7 on the following sets but that's the whole point...some downright nasty shit inflicting some trauma on those stubborn muscles!!!
See what I mean here, get the idea??...and that's all you do, in and outta the gym in maybe 30minutes or less if you really push yourself...just punch yourself in the face a few times to get fired up..(LOL, JK!!)
So yeah, it really is all about a single muscle group training idea. Personally I wouldn't do it any other way...such as doin bis and tris in the same day would be overkill and a lil' brutal. Being that a 10X10 on a single muscle group can be extremely traumatic and hard to recover from...if you aren't careful, you could actualy be doing more harm than good, as an excessive breakdown of muscle tissue is really the antithesis of hypertrophy...which in a way means the dreaded catabolism can take place!!! YIKES!!! We know we don't want that, right?
Ya bro I'm hurtin! My wrist are really sore! It's my own fault I didn't research prior to tryin it! Thanks for the great knowledge, that's crazy 1 exercise per muscle! Gonna try it and see how it goes! Again thanks bro +1
Yeah, no problema bro...trust me though, if you got the right weight for the ONE exercise...you'll get a hell of a workout in!! It doesn't seem like it on paper, but you'll feel it physically after..and then the DAY AFTER, lol!!! It doesn't seem like it would be enough, but it really is...just like how it is with planning and running cycles, it's best to keep it simple...same with your routines, ALOT of the time MORE and DIFFERENT exercises for a single muscle group isn't really the best plan of action for getting the muscle out of its funk of limited strength and growth.
Bro high fives! Gonna roll with it and see how it goes!
Used to do it often. Makes muscle hard as rock!
On let's say bi and tri day would u still do it? Or do it on only single muscle days?
All types of lifts. If it's chest/tris....then 10 x 10 for all lifts/angles. Will have to drop set as needed. Pumps are burning insane but its great to shake things up.
Awesome bro!