endurance Archives - Page 2 of 2

Heavy/Light Training for Efficient Gaining

Q: After seeing 10×10 in your newsletters, I’ve been trying it on arms [10 sets of 10 reps with minimal rest]. They blew up bigger than ever! They looked about two inches bigger when I was done. My problem is that I feel I need to train with heavy poundages to get the most growth. Do you think it would work to alternate a 10×10 workout with a conventional heavy session each week?

A: That’s precisely how we designed the Heavy/Light Ultimate 10×10 Mass Workout in the 10×10 e-book. On the so-called light day, you do only 10×10 on one big exercise for a muscle. For the uninitiated, 10×10 is taking a weight you can get about 20 reps with, but you only do 10. Rest 20 to 30 seconds, then do 10 more, and so on till you get 10 sets of 10—although on the last few sets you should only get eight or nine because they will be BRUTAL—with a giant pump! [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…]

Lean-Machine Workouts: Turn Fat to Muscle 24/7

One of the toughest parts of building your physique is staying stoked to hit the gym—and not just hit it, but power drive it over the wall every time you work out. That can be especially tough in the winter when you’re all covered up and not necessarily thinking of your lean-machine spring and summer body… [Read more…]