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The Ultimate
10 x 10
MASS
WORKOUT
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Contents
Introduction...........................................................4
Chapter 210x10Hitting
Hypertrophic Heights......................14
Chapter 4Heavy/Light
10x10 Mass Workout.......................24
Introduction
If there's one thing we've learned over our 50 years of
cumulative in-the-trenches weight-training experience, it's
that things cannot stay the same if you want big gains. In
other words, to pack on loads of raw muscle, you must
make changes to your workout on a regular basis.
The change-to-gain method is especially effective once
a trainee has been working out for a few years. After all,
you can't keep adding weight or repetitions to exercises
forever. That's not how the body works. To continue
triggering adaptations like muscle-fiber enlargement and
capillary-bed expansion for size increases, you need new
training tacticsand sometimes a completely new mass
methodology.
Which brings us to the 10x10 method10 sets of 10
repetitions for each exercise. Whoa! 10 sets per exercise?
That sounds like a ticket to the overtraining merry-goround. As you'll see, that's not the case. The first half of
those sets act as a warmup, but we're getting ahead of
ourselves. Let's rewind...
The 10x10 method came from German Olympic lifting and
was adapted to bodybuilding by the late Vince Gironda.
In case you're not familiar with the Iron Guru, he owned
Vince's Gym in Hollywood, California, in the 50s through
the 90s, and he was renowned as one of the smartest
trainers aroundand quite an off-the-wall character.
We remember when he used to visit the IRON MAN offices
with IM scribe Gene Moze, and he always had something
4
CHAPTER 1
8x8Fast Blast for
More Mass
No doubt about it: The Iron Guru Vince Gironda was
always well ahead of the curve when it came to building
muscles. He trained the very first Mr. Olympia, Larry Scott,
helping him overcome his genetic shortcomings, and he
was the go-to guy for movie stars in Hollywood when they
needed to transform their bodies quickly for a film role.
Often he prescribed his 8x8 routine.
Vince Gironda.
I come
back to this
high-intensity
honest
workout
more often
than any
other for
maximizing
muscle-fiber
growth in
the quickest
possible
time.... But
working
within the 8x8
guidelines is
not suficient
to guarantee
gains....
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13
CHAPTER 2
10x10Hitting
Hypertrophic Heights
One reason Vince Gironda's 8x8 method is so effective
is that it condenses a lot of volume into a small time
frame. More work in less time is one of the keys to muscle
growth, but it's best if each and every set reaches the
hypertrophic time zone.
Researchers have found that about 30 to 40 seconds of
tension time is best for optimal muscle-growth stimulation.
That equates to about five seconds per rep. Most trainees
don't like moving that slowso edging up the rep total
can increase gains via more time under tension.
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15
CHAPTER 3
The Ultimate
10x10 Mass Workout
We are conditioned to think that lifting heavy weights is
the only way to build muscle. Because the poundage you
use on an 8x8 or 10x10 set grouping is relatively light, it
seems counterintuitive that it could add mass fastbut it
does.
If a strength coach like Charles Poliquin has such high
praise for it, you know it works; however, keep in mind
that Poliquin recommends one to two minutes between
sets as opposed to Gironda's 15 to 20 seconds. We
prefer something
in betweenthe
amount of time it
takes your partner
to complete his or
her reps, which is
30 to 40 seconds.
The 10x10
method targets
the motor units
that innervate the
high-growth fibers
despite the lighter
poundage. In our
previous e-books
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17
18
Poundage
Decline presses
or Wide-grip dips
Parallel-bar dips
or Decline extensions
Incline kneeups
19
Poundage
Stiff-legged deadlifts
OR
Leg presses
20
Poundage
V-handle pulldowns
Chest-supported
dumbbell rows
or Bent-over rows
Undergrip pulldowns
or Cable curls
21
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23
CHAPTER 4
Heavy/Light
10x10 Mass Workout
You probably consider yourself a bodybuilder. That
means you should be concerned with building muscle.
Strength should be a secondary concern; however, using
relatively light poundages at every workout in the 10x10
programeven if it feels incredibly heavy on the last few
setsdoesn't satisfy that craving most of us have to
move some heavy iron every so often.
That doesn't mean you should abandon itjust that you
could include both a 10x10 workout for each bodypart
alternated with a more standard heavy protocol.
One of our most popular programs is the 3D Power
Pyramid routine from
The X-traordinary
Muscle-Building
Workouts e-book.
Trainees like it
because it produces
fast results in both
size and strength.
One of the keys
to that program is
the pyramid system
on the big midrange
exercises....
24
To pyramid, you
first do two to three
progressively heavier
warmup sets. Then
for your first work set
you pick a weight that
allows nine reps. For
work set 2 you add
weight, enough to
bring your reps down
to 6-7. For work set 3
you add weight again
and finish with 3-4 allout reps.
That will satisfy your craving for moving some big
weights and also help you generate max force, which is a
key component of muscle hypertrophy.
After you pyramid on the big midrange exercise,
you follow with one set of a stretch- and one set of a
contracted-position exercise. Here's an example for
quads:
Midrange: Squats, 3 x 9, 6, 3-4
Stretch: Sissy squats, 1 x 8-12
Contracted: Leg extensions, 1 x 8-12
That Positions-of-Flexion routine provides full-range
work, which trains the key components of muscle growth:
max force (midrange), stretch overload (stretch) and
tension/occlusion (contracted).
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26
Week 3
Monday: W4Chest (L), Delts (H), Triceps (H), Abs (L)
Tuesday: W2Quads (H), Hamstrings (L), Calves (L)
Wednesday: Rest
Thursday: W6Lats (H), Midback (L), Biceps (H)
Friday: W1Chest (H), Delts (L), Triceps (L), Abs (H)
Week 4
Monday: W3Lats (L), Midback (H), Biceps (L)
Tuesday: W5Quads (L), Hamstrings (H), Calves (H)
Wednesday: Rest
Thursday: W4Chest (L), Delts (H), Triceps (H), Abs (L)
Friday: W6Lats (H), Midback (L), Biceps (H)
Repeat Week 1
Simply print out the six workouts on the next few pages
and follow them as listed abovethe numbers, such
as W1, W2, etc., are the individual workouts (Monday is
Workout 1; Tuesday is Workout 2, and so on).
The results were well worth the hard work
[using 10x10 on squats]. I took measurements
of my legs before and after starting the 10-sets
program to accurately record the results. I was
overjoyed to find out that, at the end of the
seven-week program, my legs had grown almost
two inches. Thats an amazing gain [for an
advanced bodybuilder], especially in less than
two months.
John Hansen
Mr. Natural Olympia
Author of Natural Bodybuilding
The Ultimate 10x10 Mass Workout
27
Poundage
Decline presses**
or Wide-grip dips**, 3 x 9, 6, 3-4
Flat-bench flyes*, 1 x 8-10
Cable flyes
or Cable crossovers, 1 x 8-10
Dumbbell upright rows
or Seated bent-arm
laterals, 10x10
Parallel-bar dips
or Decline extensions, 10x10
Incline kneeups, 2 x 10-15
Full-range crunches, 2 x 10-15
Asterisks mean one (*) or two (**) warmup sets. If you do one, use
about 70 percent of your work weight, 8 reps; if two use 50 percent
and 80 percent, 12 and 8 reps.
Rest 30 to 45 seconds between and after sets of 10x10 exercises; rest 2
to 2 1/2 minutes between and after all other sets.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 10 sets of 10 reps; 10th set you should
get only 8 to 9 reps...
Increase the poundage slightly on all sets for a 10x10 exercise if
you get 10 reps on the 10th set.
28
Poundage
29
Poundage
V-handle
pulldowns, 10x10
Chest-supported
dumbbell rows**
or Bent-over
rows**, 3 x 9, 6, 3-4
Bent-arm bent-over
laterals, 2 x 8-10
Undergrip pulldowns
or Barbell curls, 10x10
Asterisks mean one (*) or two (**) warmup sets. If you do one, use
about 70 percent of your work weight, 8 reps; if two use 50 percent
and 80 percent, 12 and 8 reps.
Rest 30 to 45 seconds between and after sets of 10x10 exercises; rest 2
to 2 1/2 minutes between and after all other sets.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 10 sets of 10 reps; 10th set you should
get only 8 to 9 reps...
Increase the poundage slightly on all sets for a 10x10 exercise if
you get 10 reps on the 10th set.
30
Poundage
Decline presses
or Wide-grip dips, 10x10
Dumbbell upright rows**
or Seated bent-arm
laterals**, 3 x 9, 6, 3-4
Incline one-arm laterals, 1 x 8-10
Standing laterals, 1 x 8-10
Parallel-bar dips**
or Decline extensions**, 3 x 9, 6, 3-4
Ovehead extensions*, 1 x 8-10
Pushdowns, 1 x 8-10
Incline kneeups, 10x10
Asterisks mean one (*) or two (**) warmup sets. If you do one, use
about 70 percent of your work weight, 8 reps; if two use 50 percent
and 80 percent, 12 and 8 reps.
Rest 30 to 45 seconds between and after sets of 10x10 exercises; rest 2
to 2 1/2 minutes between and after all other sets.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 10 sets of 10 reps; 10th set you should
get only 8 to 9 reps...
Increase the poundage slightly on all sets for a 10x10 exercise if
you get 10 reps on the 10th set.
31
Poundage
Asterisks mean one (*) or two (**) warmup sets. If you do one, use
about 70 percent of your work weight, 8 reps; if two use 50 percent
and 80 percent, 12 and 8 reps.
Rest 30 to 45 seconds between and after sets of 10x10 exercises; rest 2
to 2 1/2 minutes between and after all other sets.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 10 sets of 10 reps; 10th set you should
get only 8 to 9 reps...
Increase the poundage slightly on all sets for a 10x10 exercise if
you get 10 reps on the 10th set.
32
Poundage
V-handle chins**
or V-handle
pulldowns**, 3 x 9, 6, 3-4
Dumbbell pullovers*, 1 x 8-10
Stiff-arm pulldown, 1 x 8-10
Chest-supported
dumbbell rows
or Bent-over rows, 10x10
Undergrip pulldowns*
or Barbell curls*, 3 x 9, 6, 3-4
Incline curls*, 1 x 8-10
Concentration curls, 1 x 8-10
Asterisks mean one (*) or two (**) warmup sets. If you do one, use
about 70 percent of your work weight, 8 reps; if two use 50 percent
and 80 percent, 12 and 8 reps.
Rest 30 to 45 seconds between and after sets of 10x10 exercises; rest 2
to 2 1/2 minutes between and after all other sets.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 10 sets of 10 reps; 10th set you should
get only 8 to 9 reps...
Increase the poundage slightly on all sets for a 10x10 exercise if
you get 10 reps on the 10th set.
33
CHAPTER 5
10x10 Q&A
Q: I'm using The Ultimate 10x10 Mass Workout,
but I feel like I need to specialize on my
shoulders. Should I add another exercise and do it
in the 10x10 style?
A: That's one pretty good way to specialize for more
size. Remember, in Vince Gironda's 8x8 system he usually
had trainees do two or three exercises in that style for
each bodypart. You could do the Ultimate Exercise in
10x10 fashion, then add another move for 8x8.
Another route you can take is to follow up the 10x10
Ultimate Exercise with the other two Positions-of-Flexion
moves for one or two sets each.
Incline one-arm lateral raises, the stretchposition exercise for the medial-delt head.
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35
Smith-machine squats.
36
37
38
We
mentioned the
size principle
of fiber
recruitment
earlierin
any set to
exhaustion you
bring in the
low-threshold
motor units
first, during
the easier
reps, then the
mediums and
finally the highthreshold motor
units on the last
difficult reps.
39
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43
Workout 2
Decline close-grip bench presses, 2-3 x 8-10
Overhead extensions, 2 x 8-10
Pushdowns, 10 x 10
That gives you muscle-building variation as well as extra
volume plus intensityand you train all bodyparts with full
POF for complete development.
Up to this point we haven't discussed much about using
the 10x10 method on contracted-position exercises, but it
can add a lot to your mass. There are even entire training
systems based on ending bodyparts with volume and/or
high reps on an isolation exercisefor example Hany
Rambod's FST-7 and Eric Broser's FD/FS method (fiber
damage, fiber saturation).
In the 3D Muscle Building e-book we discuss and
outline our version of Broser's Power/Rep Range/Shock
workout, and we found that altering the Power-week
workouts from all low-rep work to ending with isolation
moves done in drop-set fashion did great things for
our mass. Ending with 10x10 on the finishing isolation
exercises may be even better as the pump will be
immensesimilar to Workout 2 above.
One thing we have noticed is that on many isolation
exercises you may want to increase the reps for optimal
muscle stimulation. For example, we often use 8x12 on
pushdowns and concentration curls for arms.
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