Q: You guys have opened my eyes to new ways to grow muscle. Your explanation of the myofibrils (force generation) and sarcoplasm (energy fluid) and how they both contribute to size is excellent. To build both of those fast, I want a simple, no-bells-and-whistles heavy-light program. What would you suggest?
A: Ah, the no-frills approach. It’s always good to go back to basics every so often, focusing on the force-generating myofibrils with a heavy workout and sarcoplasmic expansion with lighter DENSITY at the next…
That works so incredibly well because, as research from Burd, et al. found [PLoS One, 5(8). 2010], a low-load (light) higher-volume workout produces increased levels of a UNIQUE type of muscle protein synthesis than high-load, or heavy, training…
In other words, you stimulate different hypertrophic pathways with each type of training—like myofibrillar size vs. sarcoplasmic expansion. Also, research shows that lighter-load training with volume boosts anabolic hormones, like testosterone, significantly…
One of the best ways to get ALL of those mass-building benefits is Heavy-Light. Use a standard heavy workout, and then a few days later follow with the 10×10 density-for-immensity method on light day (the poundage is light, but the last few sets will NOT feel light—trust us)…
For 10×10, you pick a weight with which you can get 20 reps—about 60 percent of your one-rep max—but you only do 10 reps. Rest 30 to 40 seconds, then do 10 more—and so on for 10 sets.
The first few sets will be easy—almost too easy. But don’t be fooled. The last few sets will be brutal, and the target muscle will be full and pumped to the max as you crash through the growth threshold.
More good news: You only do one exercise for each muscle, so the 10×10 blast only lasts about 10 minutes max. (Plenty of time left to admire your huge throbbing muscles in the mirror—Lol.)
So your “light” workout is 10×10 on ONE exercise. What about heavy day?
For your heavy workout you use simple 3-way Positions of Flexion with a pyramid on the big midrange exercise—3 sets. You follow that with a heavy set or two on the stretch move and one or two on the contracted move as well. Simple.
A complete four-days-per-week Heavy-Light program with those parameters is outlined in The Ultimate 10×10 Mass Workout (now only $9.00!).
To clarify, here’s how your two biceps workouts look…
Midrange: Barbell curls (pyramid), 3 x 9, 6, 3-4
Stretch: Incline curls, 1-2 x 8-10
Contracted: Concentration curls, 1-2 x 8-10
Barbell curls, 10 x 10
There are variations, which we explain in the 10×10 e-book. And we’ve structured the workout split over four days—Monday, Tuesday, Thursday, Friday—so there is very little muscle overlap and you avoid overtraining and over-straining.
The Heavy/Light 10×10 Mass Workout is your simple size solution. 10×10 hurts but it works for a huge mass burst.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
7-Minute “Miracle Fix” for Stubborn Belly Fat
Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.
So if you want to switch on your fat-switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out: