10x10 training method

This method, also known as the German Strongman Training Method, involves performing 10 sets of 10 repetitions each with the same weight. The weight used is the weight you can lift continuously to failure for 20 repetitions. For most trainees, this weight should be 60% of their maximum repetition strength (1RM). For example, if you can bench press 300 pounds for one repetition, then 300 pounds is your 1RM. With this method, you only need to use 60% of 300 pounds, or 180 pounds, for bench presses.

For beginners, the following split training is recommended: Day 1: Chest and Back; Day 2: Legs and Abs; Day 3: Rest; Day 4: Arms and Shoulders; Day 5: Rest. When using this method, accurately record the rest time between each set/repetition, and each exercise should be performed with proper form. The following are some principles to pay attention to during training; adhering to these principles will guarantee your most effective progress.

Rest intervals: At the beginning of training, trainees often have doubts about the weight in the first few sets because they feel the weight isn't very heavy. However, this is not the case. If you continue training, you'll find that there's no more brutal training in the world. Therefore, rest intervals between sets are crucial. The recommended rest interval is 90-120 seconds between sets, with each set lasting 60 seconds. Due to short-term neural adaptation, you may find the 8th and 9th sets slightly easier. To accurately calculate rest intervals, you should have a stopwatch handy to remind yourself not to exceed the time limit. This is important because when you are exhausted, you will unconsciously prolong the rest intervals, making it difficult to maintain the compactness and continuity of the training. For long-duration exercises, such as squats, dips, and pull-ups, the exercise rhythm should be 4-0-2, meaning 4 seconds to lower the weight without rest, and 2 seconds to squat, push up, or pull up. Exercises like bicep curls can use a 3-0-2 rhythm.

Number of exercises: Perform only one exercise for each body part. Use compound exercises (exercises involving multiple muscle groups), such as squats and bench presses.

Training frequency: Because this is high-intensity training, a longer recovery time is required. The training frequency for each body part is once every 4-5 days.

[url]http://exercise load[/url] Once you can complete 10 sets of 10 repetitions with the prescribed rest intervals, increase the weight by 4%-5%, and so on. Do not use forced repetitions, passive exertion, or burning training methods, as these methods have already stimulated deep muscles and met your needs. In fact, after using this method to complete squats and leg curls, it takes 5 days for your limping legs to return to normal.

Beginner/Intermediate Training Program: Phase I is a 5-day training program. The weight used is the weight you can only do 20 repetitions at maximum effort, i.e., 60% of 1RM.

Day 1: Chest and Back

A-1 Decline Dumbbell Bench Press (palms facing each other) 10 repetitions/set, 10 sets in total.

A—2 Pull-ups (palms facing inward) 10 reps/set, 10 sets total.

B—1 Incline dumbbell flyes 10-12 reps/set, 3 sets total. B—

2 Single-arm dumbbell rows 10-12 reps/set, 3 sets total.

Note: Rest 90 seconds between sets for Group A, and 60 seconds between sets for Group B. Group B is supplementary training; performing 10 sets in Group B will lead to overtraining.

Day 2 Legs & Abs

A—1 Any safe non-freestyle squat 10 reps/set, 10 sets total.

A—2 Leg curls 10 reps/set, 10 sets total.

B—1 Low pulley crunches 15-20 reps/set, 3 sets total*.

B—2 Seated calf raises 15-20 reps/set, 3 sets total.

(*Attach a belt to a low pulley, lie in front of the pulley, hook the belt with your feet, and pull your knees towards your chest.)

Day 3: Rest

Day 4: Arms & Shoulders

A-1 Dips 10 reps/set, 10 sets total

A-2 Incline dumbbell curls 10 reps/set,

10 sets total B-2 Bent-over dumbbell flyes 10-12 reps/set, 3 sets total

B-2 Seated dumbbell lateral raises 10-12 reps/set, 3 sets total

Day 5: Rest

After 6 weeks (6 cycles) of training in this stage, enter Stage II - Intermediate Stage, using a weight that allows you to perform 12 reps at maximum effort, for three weeks.

Day 1: Chest & Back

A-1 Incline dumbbell bench press (palms facing each other) 6 reps/set, 10 sets

total A-2 Pull-ups (wide grip, palms facing outwards) 6 reps/set, 10 sets total

Day 2: Legs & Abs A-1 Flat dumbbell flyes 6 reps/set, 3 sets total.

B-2 Bent-over barbell rows 6 reps/set, 3 sets total.

Note: Rest 90 seconds between sets for Group A, and 60 seconds between sets for Group B.

Day 3: Legs & Abs

A-1 Knee-to-chest deadlifts 6 reps/set, 10

sets total. A-2 Seated leg extensions 6 reps/set,

10 sets total. B-1 Knee-to-chest tucks 15-20 reps/

set, 3 sets total. B-2 Standing leg raises 15-20 reps/set, 3 sets total.

Day 4: Rest

Day 5: Arms & Shoulders

A-1 Dips 6 reps/set, 10 sets total.

A-2 Incline dumbbell curls 10 reps/set, 10 sets total.

B-1 Bent-over dumbbell flyes 10-12 reps/set, 3 sets total.

B-2 Seated dumbbell lateral raises 10-12 reps/set, 3 sets total.

Day 5: Rest.

In the advanced training phase, variation in training is more important than adaptation. Therefore, a training plan called the "4%" can be used: increase the weight by 4%-5% each training session, while reducing the number of repetitions by one. After every two increases in weight, reduce the weight by 4%-5% and return the number of repetitions to normal. For example: If you can curl 110 pounds 12 times, but can no longer increase the weight or repetitions, the following methods can help you overcome this obstacle:

Training 1: 10 sets x 6 reps x 110 pounds;

Training 2: 10 sets x 5 reps x 115 pounds;

Training 3: 10 sets x 4 reps x 120 pounds; Training 4

: 10 sets x 6 reps x 115 pounds; Training 5

: 10 sets x 5 reps x 120 pounds;

Training 6: 10 sets x 4 reps x 125 pounds;

Training 7: Test Day. If you can do 12 reps with 120 pounds, your strength has increased by 9% after 6 training sessions!

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10x10 training method

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