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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…]

X Reps on 10×10 Sets?

Q: I have most of your e-books and am really impressed with The Ultimate Mass Workout [the original X-Rep manual]. X Reps make a lot of sense for giving a set more size-building power. My question is, Should I use X Reps on 10×10 sets? And what about forced reps? Do you ever use them?

A: Remember, with 10×10 you are getting a lot of volume, even though the first few sets aren’t that tough. Nevertheless, you are still working the muscles and nervous system, so overtraining is always looming. [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…]

Fast Mass Tactic: 10X for Muscle Size Effects

Q: I’m using The Ultimate Fat-to-Muscle Workout and making great progress. I’m bigger, with veins, and my abs are coming in. I just picked up The Ultimate 10×10 Mass Workout for something different, so I want to go to that program next. My question concerns muscle damage. Getting trauma from slow negative-accentuated sets is what makes the Fat-to-Muscle Workout work so well, so when I switch to the 10×10 Workout, won’t I be getting less muscle damage and therefore less fat burning? I still need to get leaner, so should I add NA sets somewhere when I go to the 10×10 Workout?

A: You could add an NA set for each bodypart. We discuss how and where to do that in the 10×10 Q&A section; however, it’s not necessary for trainees who are doing 10×10 at every workout. Believe us, you’ll realize that fact after you try the 10-sets-of-10 method. The muscle soreness you get will tell you that your microtrauma goal has been met. [Read more…]