10x10 method Archives

Shorter Workouts and More Muscle Mass

Q: I’m putting in more hours at work to make ends meet, so I don’t have a lot of time to train. I can get to the gym three days a week. I really want to start The Ultimate 10×10 Mass Workout [that uses only the Ultimate Exercise for each muscle group]. My problem is that I’m not convinced the 10×10 method will work. As much as I want to try the routine, I’m not sure I’m convinced that using lighter weights can really build muscle.

A: For the uninitiated, 10×10 is taking a weight you can get 20 reps with, but you only do 10. You rest for 30 seconds, then you do 10 more and so on until you complete 10 sets of 10 reps. The first sets are easy—almost too easy—but the last few sets are severe, and the pump is unreal. [Read more…]

10X Fat-to-Muscle Workout

Q: I’m using The Ultimate Fat-to-Muscle Workout because I need to get ripped quick. It feels great, I’m seeing more muscularity, and people are commenting on how lean I’m getting. The thing is, I’m really sold on 10×10. I just bought and read The Ultimate 10×10 Mass Workout, and it sounds awesome. I even tried it on arms, and mine just blew up bigger than they’ve ever been. My question is, Can I add 10×10 to the Fat-to-Muscle Workout somehow?

A: We can tell you’re very motivated, and that’s more than half the battle to getting the ripped, eye-popping physique you’re striving for. You just have to be careful not to overtrain. That said, keep in mind that the 10×10 method is very taxing, which is why we usually suggest you use it on one Ultimate Exercise per bodypart, no other work for that muscle.

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Muscle Mechanics for More Calf Mass

Q: I picked up your 10×10 e-book over the weekend and started using that style of training on calves immediately, but I’m doing 8×20 as you’ve suggested in the e-book. My question is, should I angle my feet differently on each set to develop the most calf mass? I was thinking toes in on the first three, toes out on the second three, and toes straight ahead on my last two sets.

A: It’s not foot angle that stresses the inner or outer heads of the gastroc, but rather which side of the foot you’re exerting the most pressure with. In other words, if you’re pushing with the inner part of the ball of your foot, the big-toe side, you will stress the inner head of the calf muscle. If you roll out onto the little-toe side of your feet as you rise, you will stress the outer head of the calf muscle.

Notice in this photo how the trainee is using a narrower stance and rolling out; that’s not what you want. Go wider than this for more calf mass…

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Variation for Massive Pump Creation

Q: I’m using your 10×10 method after all the great feedback I’ve read, and I love it. Because the poundages are lighter, my joint problems are disappearing, and I’m already seeing new muscle after only three weeks. I love the enormous pumps too! My question is, I feel 10×10 on every exercise, but the intensity varies a lot. Do you guys ever recommend increasing the reps, like 10 sets of 12 reps?

A: For those who aren’t familiar with it, 10×10 is taking a weight with which you could get 20 reps, but you only do 10; rest for 30 seconds, then do another 10 reps—and so on until you complete 10 sets of 10 reps. The first few sets are easy; the last few are brutal. [Read more…]

Anabolic Drive and 10X Muscle Mass

Q: The 10×10 method sounds great in a number of ways for building muscle size, but one concern I have is the lack of anabolic hormone stimulation. Aren’t heavy, low-rep sets best for that? Should I combine 10×10 with heavier workouts to get that essential anabolic environment for best gains?

A: While doing a number of heavy-weight, low-rep sets can contribute to anabolic drive and hormone release, it may not be the best or most-efficient route. According to a report from Jerry Brainum, three groups were compared, and all subject performed the squat: [Read more…]

Easier Training and Big-Muscle Gaining

Q: I’m getting close to 60 years old and have been training with weights for almost 40 years. After trying to use heavier and heavier weights, I have a lot of joint aches and pains and can no longer do many exercises. I just wanted to say thanks for your 4X Mass Workout. I’ve been using it for a month and am seeing new muscle size. I’m amazed. Even many of my joints are feeling better because of the medium weights that must be used for 4X. Thank you—but I wish you’d come out with 4X about 20 years ago. Maybe I’d still be able to do bench presses and military presses.

A: We’re glad the 4X method is working so well for you. We’ve had a lot of feedback from older trainees over the years saying that 4X is a revelation and that they are finally gaining muscle again without much joint stress. Heal-alujah! (For more age-friendly muscle-building madness, check out the Anabolic After-40 info at the bottom of this page.) [Read more…]

10X Muscle Building Tips

Q: I want to incorporate dips into my chest routine with the 10x muscle building method. How would that work, maybe assisted? I’ve just read that bench dips (for triceps) are bad for the shoulders. If that’s so, are bar dips bad too? Another question: Do decline bench presses really work only the lower pecs? It’s been said time and time again that you can’t work the upper and lower portions of the abs—it’s all one muscle. Why would the pecs be different? By the way, you’ve both been an inspiration to me. Keep up the good work.

A: Great questions. We appreciate your compliments regarding your confidence in our experience and recommendations. Now to the answers… [Read more…]

10X Muscle Expansion

Q: I just read your X-Rep Update #1 e-book and also your Ultimate 10×10 Mass Workout. I am thoroughly impressed. What great info. I learned a lot and am applying many of your methods. I was especially intrigued by the fascia-expansion workout in X Update. It makes sense to end a bodypart routine by supersetting the contracted-position exercise with a stretch one to make room for extra growth to happen; however, I can’t superset in my crowded gym. What do you think about just ending each bodypart workout with 10×10 on a stretch-position exercise to expand the fascia?

A: Man, we love it when trainees use their heads and come up with a killer idea. That’s an excellent way to use 10×10 to get major muscle expansion, one we hadn’t originally considered. It’s an ideal solution for trainees who want to continue to use heavy weight on the big exercises, but still add on 10×10 to get a BIG bang in muscle gains… [Read more…]

A Different Path to Muscle Mass: No Heavy Weights Required

Q: I’ve read some of your articles on the 10×10 method, and I just can’t wrap my mind around using lighter weights to gain mass. Can that really work? I’m scared I’ll lose muscle if I try it.

A: First, you don’t have to dive in head-first and use 10×10 all the time for every bodypart. For example, when we first tried it, we had some of the same doubts you’re expressing, so we decided to try it only on arms originally… [Read more…]

The Power of 10

Q: I’m a bodybuilder and very interested in trying the 10-sets-of-10 method you’ve been writing about. I’m worried because using lighter weights and short rests [between sets] would appear to build primarily the slow-twitch and the fast-twitch endurance fibers [2As], and neglect the power fast-twitch 2Bs. Shouldn’t I be using heavy weights to get at the key 2B fibers?

A: You’re right, the 10×10 method primarily builds the type-2A fibers, those fast-twitchers with an endurance component (that’s why it works so quickly, as you’ll see in a moment). You don’t entirely neglect the 2Bs, however… [Read more…]