10x10 workout Archives

POF Exercise Clarifications

Q: I need some POF exercise clarifications. In some of your POF leg workouts, you have hyperextensions for hamstrings. I thought hyperextensions are more for your lower back. Also on the Heavy/Light Ultimate 10X10 Mass Workout, you have incline one-arm lateral raises and leaning one-arm lateral raises. Aren’t incline and leaning lateral raises the same thing?

A: We understand the occasional need for POF exercise clarifications. Hyperextensions are often classified as a lower-back exercise; however, if you keep your lower back flat throughout the stroke, you will hit your hamstrings hard with help from your glutes. Make an effort to really feel your hamstrings elongate as you lower to the bottom position; force them to bear the brunt of the resistance. Remember, don’t allow your lower back to round at the bottom… [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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4 Intense Fat-Loss Tips

Q: I need to lose fat quickly, and I’ve been reading a lot about interval cardio training. I want to try it, so how would you suggest I work it into my program? I just started using the Heavy/Light 10×10 Workout based on one of your recent newsletters that made it sound great.

A: As we’ve said, high-intensity interval cardio is like doing another leg workout, so you must be cautious. For those who don’t know what HIIT is, a good example is sprinting the straight-aways and walking the curves on a running track.

You’re alternating anaerobic work, all-out sprints, with active rest, walking. Studies show that it’s an exceptional way to burn bodyfat for a number of reasons…

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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…]

2 Tips for Unstoppable Arm Size

Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.

A: There are two ways you can approach 10×10 for arm specialization. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [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…]