The routine was "discovered" by German sports scientists in the 20s of the last century and independently of them - from Vince Gironda the "Iron Guru". Its objective is to increase size with high volume training: 10sets of 10 reps.
There are two variations of the 10x10 - Charles Poliquins and Vince Girondas. The second claims that using 10x10 for all muscle groups leads to overtraining, and uses the method only for concentrating on a lagging muscle group while Charles recommends a cycle of 6 5-day full body cycles, composed of compound exercises and followed by a 3-week simple split for rest and then a new cycle, but this time with the volume is lower-10x6.
Except the main exercises which are performed in the 10x10 fashion there are auxiliary exercises one would do only 3 sets of. Interestingly, Poliquin recommends training shoulders as an auxiliary because according to him shoulders get enough work during the first day, while others recommend doing arms as an auxiliary in a 3x10 fashion and hitting shoulders 10x10.
Basic principles
If you can complete all 10 sets with 10 reps the next workout the load must be heavier in other words once you reach 10x10 increase the weight. Pace is VERY important: it is a 4-0-2 for core exercises and 3-0-2 for the smaller muscle groups. That means for 4 seconds negative(going down) - no rest - 2 seconds positive. As noted by Poliquin - If your sets are from 40-70 seconds long, you stand in the zone of maximum hypertrophy.
Cheating and forced reps are not used.
Cheating and forced reps are not used.
To save time you can use the principle of the "supersets", you do a set of the first exercise and then right after you perform the second until you've finished all 10 sets.
Breaks are 90sec. for the core exercises and 60 seconds for auxiliary.
Length: The system is quite tiresome because of its large volume, and it is 6 cycles of 5 days, or if you choose the weekly variation , use it for four weeks, and then change the core exercises with similar new ones and do 4 weeks with them.
Weight: Choose that allows you to do 20 reps, a 50-60% of your maximum.
Nutrition: The routine is for increasing size, so there really aren't any specific requirements, just be in a caloric surplus and eat enough protein, and fill up the rest of your calories with carbs and fats.BCAAs are recommended as well.
Who is it for?
Anyone that has done a beginners routine.
10x10 for a lagging muscle group can be for anyone that wants to target such a muscle group, and Poliquins full body 10x10 is used by hockey, American football players and in other sports, powerlifters also run cycles of it when they're in need of size.
10x10 for a lagging muscle group can be for anyone that wants to target such a muscle group, and Poliquins full body 10x10 is used by hockey, American football players and in other sports, powerlifters also run cycles of it when they're in need of size.
Notes: The monotony of the routine can be "boring" for many practitioners.
Also keep in mind that 10 sets of 10 reps for a single muscle group is considered too much, and it is wise to consider that when you're choosing your next routine, because many make the mistake of doing too many sets and exercises, especially for the smaller muscle groups, we've all seen "that guy" doing biceps curls when you're walking into the gym, and still hitting biceps when you're walking out.
Here's the original Poliquin routine:
Day 1:
- A-1-Decline Dumbbell Presses, Semi-Supinated Grip (palms facing each other)
- A-2-Chin-Ups (palms facing you)
- B-1-Incline Dumbbell Flyes
- B-2-One-Arm Dumbbell Rows
Day 2:
- A-1 Incline Dumbbell Presses
- A-2 Wide-Grip Pull-Ups (palms facing away from you)
- B-1 Flat Dumbbell Flyes
- B-2 Bent-Over Rows with E-Z Bar
Day 3:Rest.
Day 4:
Restart.
Note: Exercises A must be done in a 4-0-2 fashion with 90sec. rest time while exercises B must be done with a 3-0-2 fashion with 60sec. of rest inbetween sets.
- A-1 Parallel Bar Dips
- A-2 Incline Hammer Curls
- B-1 Bent-Over Dumbbell Lateral Raises
- B-2 Seated Dumbbell Lateral Raises
Restart.
Note: Exercises A must be done in a 4-0-2 fashion with 90sec. rest time while exercises B must be done with a 3-0-2 fashion with 60sec. of rest inbetween sets.
Variations
Monday:- Dumbbell press 10x10;
- Rowing 10x10;
- Dumbbell pullover 3x12.
Wednesday:
- Squat 10x10;
- Deadlift 10x10;
- Dumbbell shoulder press 10x10.
Friday:
- Barbell curls 10x10;
- Close grip bench press 10x10;
- Dips 3sets to failure.
Good luck!
0 коментара:
Post a Comment