This method workout has been used for years to overcome plateaus and to gain "pure" muscle mass. Method with great success used by famous bodybuilders from the past such as Vince Gironde, as well as Dave Draper and Arnold Schwarzenegger.
Even today, many elite coaches, such as Charles Poliquin, are supporters of this method and use it at the Olympic athletes when they need a quick increase clean muscle mass. I'm not convinced at the effectiveness of this method. He never perestaval to bring great results.
Method "the 10 sets of 10 Repetitions" has been tested by time and proved that it is the best method to increase muscle mass by wasting of muscle fibres. To succeed in this practice, you need to choose exercise and weight. Rest between sets should last no longer than one minute, otherwise the method would be unusable. The programme aims to use the same weight for all 10 sets and perform 10 reps in each sets. You will notice that as soon as you feel fatigue, the approaches have become more difficult. You may not be able to perform all 10 sets of 10 repetitions. If so, then start to reduce weight as soon as You made the approach with less than ten repetitions. Once You do all 10 sets and all 10 reps for each, it's time to increase the weight.
How much exercise you need to use in the "the 10 sets of 10 Repetitions"?
Is there a need to use other exercises, if You did exercise 1 using the "10 sets of 10 Repetitions"? I've always loved to incorporate a second exercise for large muscle groups, but it mostly is an insulating exercise, and I carry it 3 approaches for 10-12 reps.
NOTE: getting superset, You perform 10 reps in the first exercise, then immediately, without rest, perform 10 reps in the second exercise. Now rest for 1 minute. This counts as 1 approach.
WORKOUT #1 - LEGS
Squats 10 sets of 10 repetitions (no rest)
Leg curl 10 sets of 10 reps (1 minute rest)
Leg extensions 3 sets of 10-12 reps (no rest)
Deadlift on straight legs 3 sets of 10-12 reps (1 minute rest)
The standing calf raises 10 sets of 10 reps (1 minute rest)
WORKOUT #2 - CHEST/BACK/PRESS
Bench press barbell incline bench 10 sets of 10 repetitions (no rest)
Pullups 10 sets of 10 reps (1 minute rest)
Breeding dumbbells lying 3 sets of 10-12 reps (no rest)
Seated cable row 3 sets of 10-12 reps (1 minute rest)
Lift leg raises 10 sets of 10 reps (1 minute rest)
WORKOUT #3 - SHOULDERS/BICEPS/TRICEPS
Thrust rod to the chin 10 sets of 10 reps (1 minute rest)
Breeding dumbbells in the incline 3 sets of 10-12 reps (1 minute rest)
Bending hands with a barbell 10 sets of 10 repetitions (no rest)
Dips 10 sets of 10 reps (1 minute rest)
The Frequency Of Training
I recommend to train each muscle group 2 times a week. Thus EXERCISE #1 you need to perform on Monday and Thursday, WORKOUT #2 Tuesday and Friday, WORKOUT #3 Wednesday and Saturday. However, this frequency of training is best suited for endomorphs, people with a slow metabolism and a more rapid recovery process.
Mesomorphs (people naturally with lean muscle mass and low percentage of subcutaneous fat) you should run this program as follows:
Day 1 - WORKOUT #1 day 2 - rest Day 3 - WORKOUT #2, day 4 - rest Day 5 - WORKOUT #3 day 6 - start cycle again with WORKOUT #1. In this sequence each group of muscles is pumped every 5 days. This program also provides good recovery for those of You who work a lot or study and can't afford to be in the gym 6 days a week.
Ectomorphs, or the Hardgainers (people with a fast metabolism who have difficulty gaining muscle mass) it is best to train every other day. If it is not possible to do on the weekend, you should perform WORKOUT #1 on Monday, WORKOUT #2 Wednesday, PROGRAM #3 on Friday.
When to change
After You go 6 times for each workout, the time will come to make some changes. And that is to start using heavier weights and fewer sets. A good program will be one that uses 5 sets of 5 reps with different basic exercises.
Tips on Nutrition
Remember to extract the maximum benefit from this program, You must eat! Training provides the spark for muscle growth while food provides us with the raw materials for profit. For more detailed information about what diet is best to follow, please take a look at my article Increasing muscle mass.
Rest and Restoration
Remember that muscle mass grows only when You rest, not when You are at the gym. So make sure You get your 8 hours or at least 7 hours of sleep and make up for lost hours, tsapas on weekends. Ignoring their need for rest, You doom yourself to low energy and contribute to a hormonal environment that increases the hormone cortisol (destroys muscle) and decreases testosterone (muscle producing).
For more information about how much sleep You need, what steps to take to ensure a good night's sleep and illness due to sleep disorders, take a look at my following article:
Find out what are the 4 phases of the sleep cycle there are and how many on average You should sleep every night for maximum results.
4 Rules to ensure a good night's sleep
Learn about the 4 principles You can follow to ensure a good night's sleep.
8 Diseases caused by sleep disorders
Learn about the 8 diseases that are caused by sleep disorders.
If You are ready to change their training routine, give this program a chance and provided that Your nutrition, supplementation and rest are in order, she will not disappoint You and will give what You are looking for.