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Rep Speed on 10×10 Sets

Q: I have two questions. I’m using The Ultimate 10×10 Mass Workout, one [Ultimate] exercise per muscle. Killer results so far, with 40-minute workouts, but I was wondering what should I use as my rep speed on 10×10 sets? Also, is there anything I can take so I tolerate the burn a little better? I think I could make even faster gains if I could push further past the insane burn to get at more fibers.

A: Our former colleague, the late coach Charles Poliquin, said that one of the most underused get-bigger triggers is rep-tempo change, or cadence manipulation. Since you’re only doing one exercise for each muscle, we suggest you vary the cadence throughout the 10×10 sequence… [Read more…]

Filed Under: X Files Tagged With: 10x10, belly fatt, beta-alanine, blood flow hack, blood-flow, burn, Charles Poliquin, fast-twitch, iso abs, jerry brainum, joints, lactic acid, mass gains, miracle fix, muscle tension, pain threshold, rep cadence, rep speed, rep speed on 10x10, ultimate 10x10 mass workout

Shorter Workouts and More Muscle Mass

Striated delts: Eye-Popping Shoulders: Full-Range Workout

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…]

Filed Under: X Files Tagged With: 10x10 method, alpha-3 specialization, anabolic swelling, build muscle, endurance, European Journal of Applied Physiology, fast-twitch, freak physique, GH, growth hormone, muscle mass, Power, short workouts, shorter workouts, slow-twitch, specialization, stretch-overload workout, type 2a muscle fibers, type 2b, ultimate 10x10 mass workout

All-10×10 Program: Good or Bad?

Jonathan Lawson outside - All 10x10 Program: Good or Bad?

Q: You have an all-10×10 program in your e-book [The Ultimate 10×10 Mass Workout], but I’ve heard that you don’t think total 10×10 routines are that great. I wanted to try it, but now I’m not so sure. Do you still believe that the all-10×10 program is not good?

A: For those unfamiliar with it, 10×10 is taking a weight you can get about 20 reps with, but only doing 10. You rest for 30 seconds, then do 10 more and so on until you complete 10 sets of 10 reps. The first sets are a breeze; the last ones are brutal and create an insane pump and burn.

The beauty of 10×10 is that you do it on one exercise per bodypart, so a muscle is cooked to the bone in about 10 minutes. The problem with the all-10x1o program is that it’s pure DENSITY…

As we’ve said, the dominant fiber type in the biggest bodybuilders is the DUAL-component type-2As. They have both a power and density, or endurance, component. That means you need BOTH power and endurance to build the most muscle size. With 10×10 you’re getting almost pure density. But that can be a good thing…

Total 10×10 training is great if you’ve been doing a program dominated by power-oriented sets—as most bodybuilders do. The majority neglect density almost completely because they are brainwashed into believing that heavy weights build the most muscle. Even we’ve fallen into that trap before. That’s why when we first tried an all-10×10 program, we each packed on more than 5 pounds of muscle. We thought we’d found the Holy Grail of muscle building…

However, gains quickly subsided and began to regress—because now we had been neglecting the POWER component. The moral is that if you use a total-10×10 program like the first program outlined in The Ultimate 10×10 Mass Workout with only the ultimate exercise for each muscle, use it for only 3 to 4 weeks (our gains began to regress after week 4). Then go back to a balanced attack or even a power-oriented workout.

A good, balanced attack is the Heavy/Light 10×10 Mass Workout later in the 10×10 e-book. On that one, you do a heavy, straight-set POF workout for a muscle—power—then the next time you train it, you do only the big exercise for 10×10—a total 10-minute density mass blitz. Balanced power/density for major muscle immensity!

Jonathan Lawson outside - All 10x10 Program: Good or Bad?

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com


Boost Testosterone…
With Cardio?!

If you want to build muscle (of course you do!) and ramp up your testosterone levels while burning a ton of fat at the same time, you need to try this workout if you haven’t already…

–> Use this cutting-edge cardio trick to boost testosterone and muscle growth
Note: This is NOT traditional HIIT or boring steady-state cardio

Filed Under: X Files Tagged With: 10x10, all-10x10 program, burn, burn fat, cardio, density, density training, endurance, fat loss, fiber type, muscle size, muscle-building, POF, positions of flexion, Power, power and density, pump, pure density, testosterone, type 2a muscle fibers, ultimate 10x10 mass workout, ultimate exercise, weight loss

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