Q: I’m not gonna lie… I sometimes get bored with my training or just have random days when my motivation is a bit low. That makes it tough to get to the gym, but I really don’t want to skip a day because of that. What if I took random days here and there to do only one exercise for each muscle. Would that be good for growth, and how often could I do that?
A: Any deviation from the norm will shock new muscle size, especially if it’s something that challenges your growth threshold like 10×10 of only one exercise.
In fact, if you’re on a time crunch—or just aren’t “feeling it” when you hit the gym, 10×10 or a version of it is a great idea. That thoroughly blasts a target muscle in 10 minutes, so if you’re training three muscle groups, you could be done in half an hour. And it’s exciting to do something completely NEW—a one-hit wonder…
The beauty of 10×10 is that you get extreme stimulation to expand the muscle sarcoplasm, the energy fluid in the muscle, to new size, as well as 100 reps of myofibrillar work (the actin-myosin force-generating strands). But the sets aren’t heavy, joint-jarring sets (although they feel heavy for the last 3)…
In fact, 10×10 triggers new muscle growth while allowing your nervous system and joints to recover, setting the stage for more and better hypertrophy when you go back to heavier poundages. And you get the size resurgence with only one 10×10 attack before going back.
You may see new vascularity too…
Remember, 10×10 is using your 20-rep-max, but you only do 10. Rest 40 seconds, then do 10 more—and so on for 10 sets. We also like 8×10—still only one key exercise per muscle (see The 10×10 Mass Workout for the best moves to use with this mass method).
Another alternative for a one-day off-the-hook mass blast is 4X, but doing all four sets in X-centric style. That is lifting in one second and lowering in six on every single rep. Shoot for 9, rest 40 seconds, then hit it again—one up, six down…
X-centric training is so incredibly effective because it gives the myofibrils a new stress—loads of SLOW negative reps. Six seconds through every eccentric stroke forces significant size fibers to fire—driving your growth threshold higher.
Plus, each set lasts about 50 seconds, so you get lots of sarcoplasmic expansion as well, not to mention fat-burning growth hormone release. It’s a killer double dose of muscle growth.
Again, we like only ONE key exercise per muscle in the 4X X-centric style. Then end with a stretch-position exercise for one all out set. For biceps try this (takes less than 10 minutes—but hits the muscle hard and deep—be prepared for soreness):
Midrange: Barbell curls (X-centric), 4 x 9-7
Stretch: Incline curls, 1 x 8
So try a total 10×10 or X-centric day. Either one is a quick-hit SIZE-shocking bomb. Light the fuse and get HUGE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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Build MASS with bodyweight training
One way you’re guaranteed to pack on stacks of muscle is through a process called muscle protein synthesis (MPS), which more than doubles 24 hours after an intense workout…
Until recently, MPS was only elevated when trainees would lift 70-90% of their one-rep max…
That’s not only dangerous for your joints, but it also sets you up for high injury risk every time you exercise…
It used to be believed that training with your own bodyweight couldn’t get you the same results as training with your 70-90% one rep max… Until NOW.