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10x10 what? Sounds big.
10x10 also called german volume training
For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
You perform one exercise per body part. That’s it. Stick with heavier,compound-style lifts that tax major muscle groups. Because you will be performing a limited number of exercises per week, proper exercise selection is critical in maximizing the effects of GVT.
Except i have been doing it with several excercises per bodypart in 1 gym visit
Then different muscle group next time
I ache like i have been run over at the moment but it is possible to put on up to 10lb of muscle in 6 weeks
Not recommended to do it for longer than that without a few weeks normal weight training for a break
For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
You perform one exercise per body part. That’s it. Stick with heavier,compound-style lifts that tax major muscle groups. Because you will be performing a limited number of exercises per week, proper exercise selection is critical in maximizing the effects of GVT.
Except i have been doing it with several excercises per bodypart in 1 gym visit
Then different muscle group next time
I ache like i have been run over at the moment but it is possible to put on up to 10lb of muscle in 6 weeks
Not recommended to do it for longer than that without a few weeks normal weight training for a break
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