10x10 Workout For Size & Strength Gains

[Shooter77B50]

I do a progressive warm to the weight I am going to lift first thing

I work out Sunday, Tuesday, Thursday, and Saturday..

I am taking some really cool supplements that are working great & here is what I take

RONNIE COLEMAN TESTOGEN-XR, GNC AMPLIFIED STRENGTH & POWER, AND GNC STRENGTH & POWER VITAPAK PROGRAM.. The testogen-xr is testosterone with a nitric oxide booster. The amplified strength & power is a combination of creatine and various strength boosting vitamins. The vitapak I take is a multivitamin designed for recovery and strength power & size gains.. I am a drug free athlete and I never used performance enhancers & never will..

This is my workout I do with my Tgrips 2.5 from Iron Bull Strength

Sundays & Thursdays

Behind Neck Press 10x10 with 90 second rest

Dumbbell Chest Flys 10x10 with 90 second rest

Intense Grip Work (sand bucket and wrist roller)

I am just about to start this part

Tuesdays & Saturdays

Bent Rows 10x10 with 90 second rest

Deadlifts 10x10 with 90 second rest

Intense Grip Work 10x10 gripper work with 90 second rest & finish with sand bucket

What do you all think?

[CANCRUSHER]

I dont think you can hold that volume on the deadlift if you hit it hard.

Then just take whey and creatine and eat a lot,i suggest you trying something easier like 531.

[Rick Walker]

Something to think about: what decides how many sets and reps you should do? If 10 sets of 10 works or doesnt...why not 20? 30? 40? 100? What determines your set/rep ratio?

[Mephistopholes]

I think you're doing too much. You won't be able to get into properly heavy weights like that..

[Frank Pizzo]

Honestly supplements are a total waste of money. You are better off taking your supplement budget for the month and just buying that amount of eggs and eating them spread out over 30 days. You are also doing WAY too much. I usually don't exceed 10 reps for a movement TOTAL, once I get to my working weight. You are better off doing something like Wendler 531 like CANCRUSHER suggested. You can Never ever do 100 reps of deadlifts in a workout and make any real progress. This is of course all my opinion, so take it like you want to.

[EJ Livesey]

Sounds like you're over training. What really helped me was going as heavy as possible 3-5 reps for 2 sets. That helped me build a really good base and I also made huge gains. I ate like a pig. Drank lots of water and cranberry juice. No gym drinks or supps.

Edited April 8, 2014 by EJ Livesey

[Shooter77B50]

10x10 workout is called german volume training..

You pretty much take a weight you can lift for 20 reps at max and do 10x10 with it.. I just know that some olympic weightlifter used this method to go up in bodyweight.. It feels like i am making a lot of gains so far with this..

[slazbob]

If you're training and gaining, then keep at it. It is a lot of training volume... Doing it in cycles will probably be a great boost. Or it could break you down.

Get lots of sleep! Good luck.

[Rick Walker]

10x10 workout is called german volume training..

You pretty much take a weight you can lift for 20 reps at max and do 10x10 with it.. I just know that some olympic weightlifter used this method to go up in bodyweight.. It feels like i am making a lot of gains so far with this..

The supps are a waste of money and if it is a real test booster then there are most likely pro hormones in it which means you would fail a piss test.

My point was this: when you do 10 sets of 10 reps the first 6 or 7 sets are useless because you arent calling on all your muscle fibers to do the work. If you were you wouldnt get 10 sets of 10. So you are doing a ton of work that isnt doing jack squat for you. Why not do 1mor 2 sets heavy to failure and completely tax the muscle in a quarter of the time??

[Mike Sharkey]

I agree with everyone who said the supplements you are taking are a waste of time and money. Over time they will hurt you.

However, I disagree that higher reps are intrinsically ineffective. First in kettlebell sport, and then using the biofeedback method of testing I learned from Adam Glass, I have had quite good results with higher reps. At my bodyweight I can do around 200 Jeffersons on an Oly bar in half an hour. That's around 40,000# of work done very quickly. I guarantee you that is going to carryover into a one rep max. Your highest ability for output of power is actually around 40-50% of your max. However, my testing goes through phases. That will only test well for a month or two and it will definitely add mass to my body.

[Frank Pizzo]

I agree with everyone who said the supplements you are taking are a waste of time and money. Over time they will hurt you.

However, I disagree that higher reps are intrinsically ineffective. First in kettlebell sport, and then using the biofeedback method of testing I learned from Adam Glass, I have had quite good results with higher reps. At my bodyweight I can do around 200 Jeffersons on an Oly bar in half an hour. That's around 40,000# of work done very quickly. I guarantee you that is going to carryover into a one rep max. Your highest ability for output of power is actually around 40-50% of your max. However, my testing goes through phases. That will only test well for a month or two and it will definitely add mass to my body.

Some people may be able to gain some size and perhaps a bit of strength using ultra-high reps, however the first problem with using such sub-maximal weights is that there is little to no CNS stimulation. When a person trains with weights over 90% of their max they are improving there ability to contract muscles and generate force. Force is what moves maximal weights not necessarily power (which is the RATE of doing work) the topic stated in the title of the thread "size and strength gains" leads me to believe that Shooter77b50 wants to get as strong as possible. The second problem is the sheer amount of powerlifters who train with triples, doubles, and singles. To be competitive in a sport that's only purpose is to lift maximal weight you have to train in the best proven method which is heavy weight, and few reps. Maybe some folks don't want to hear that supplements are total scam, and others want to believe they can reach their potential without moving big weights...but In the words of Ronnie Coleman "every body wanna be a bodybuilder, but nobody wanna lift no heavy ass weights!"

[climber511]

Like everything it will work for a period of time and then it won't - so give it a go and then change things up at that point. Keep a good training log and track results. Generally speaking you'll gain some size and increase local muscular endurance but won't see major strength gains - but it all depends on your individual system and experience level going in. Good Luck.

[Mephistopholes]

Yeah, just be ready to change when it's time to change.

[PeterSweden]

When I trained my deadlift I did a pyramid up to 85-90% of my max and repped it out for ONE set AMRAP.

I went from 170kg my first time deadlifting to 240kg in 6 months doing this.

It was like

10 reps@60 and 100kg

6-8 reps@130kg

4 reps@150kg

2-3 reps@170-180kg and then I choose a weight between 180 and 220 and repped it as hard as I could.

Going mental, pushing myself til I couldnt do another rep.

Did this every other week.

Couldnt deadlift every week.

If I did this week1 I had a hard time getting 160kg week2.

2 weeks of rest was good for me.

Some of my best sets when I was in my "peak" was 11@180kg after maxing out.

7@200kg.

Two different occations..

Thats what worked for me atleast.

I think form is very important when deadlifting.

One misstake on a heavy weight and you're gone. Done.

Just eat like a monster and rest alot.

Ohh and I squatted on mondays and deadlifted on thursdays.

On weeks where I didnt deadlift I squatted on thursdays too or did heavy legpressing.

[Rick Walker]

I agree with everyone who said the supplements you are taking are a waste of time and money. Over time they will hurt you.

However, I disagree that higher reps are intrinsically ineffective. First in kettlebell sport, and then using the biofeedback method of testing I learned from Adam Glass, I have had quite good results with higher reps. At my bodyweight I can do around 200 Jeffersons on an Oly bar in half an hour. That's around 40,000# of work done very quickly. I guarantee you that is going to carryover into a one rep max. Your highest ability for output of power is actually around 40-50% of your max. However, my testing goes through phases. That will only test well for a month or two and it will definitely add mass to my body.

Adam and I have had many discussions about biofeedback. Until I see some big time athletes, strong 700 plus pound pulls or 800 plus pound squats, or muscle mass monsters training with biofeedback I wont be sold on it. I could be wrong but wasnt Adam himself questing a 600 dl and never achieved it??

We are all different, no doubt about that, but regardless of body type if you train a muscle to absolute failure, eat right, sleep right, and rest 4 or 5 days between workouts, you are going to grow in size and strength. And it doesnt take more than a set or 2 done right to achieve this goal.

Sure I like to train, but I like life outside the gym a whole bunch more!!!

[Cannon]

Adam's gym partner Dave pulls 600+ (over 3 x BW) and credits biofeedback.

I don't see the connection that just because Adam didn't reach one goal and pull 600 then it doesn't work. He accomplished a lot of world class things using the method. Hand-to-hand Inch dumbbell toss anyone?

I'm just sayin. I don't care either way if you like biofeedback, it was just a weird reason not to like it.

[Mike Sharkey]

I agree with everyone who said the supplements you are taking are a waste of time and money. Over time they will hurt you.

However, I disagree that higher reps are intrinsically ineffective. First in kettlebell sport, and then using the biofeedback method of testing I learned from Adam Glass, I have had quite good results with higher reps. At my bodyweight I can do around 200 Jeffersons on an Oly bar in half an hour. That's around 40,000# of work done very quickly. I guarantee you that is going to carryover into a one rep max. Your highest ability for output of power is actually around 40-50% of your max. However, my testing goes through phases. That will only test well for a month or two and it will definitely add mass to my body.

Adam and I have had many discussions about biofeedback. Until I see some big time athletes, strong 700 plus pound pulls or 800 plus pound squats, or muscle mass monsters training with biofeedback I wont be sold on it. I could be wrong but wasnt Adam himself questing a 600 dl and never achieved it??

We are all different, no doubt about that, but regardless of body type if you train a muscle to absolute failure, eat right, sleep right, and rest 4 or 5 days between workouts, you are going to grow in size and strength. And it doesnt take more than a set or 2 done right to achieve this goal.

Sure I like to train, but I like life outside the gym a whole bunch more!!!

Did you ever try biofeedback or just talk about it? Just because something is new and different than the established norm doesn't mean its not true and doesn't work.

I'll say this, biofeedback has definitely allowed me to surpass my genetics. I would venture to say there are many people who would testify to the same thing. Oh, and we all did it without the usual powerlifter injuries and imbalance. In fact many people, including myself, will tell you about correcting old injuries as we go.

Everybody is all Louie Simmons this Westside that. How many spinal fusions has that dude had? Seems like a pretty ass backwards approach to me, keep packing pounds on the bar until it damages you permanently. cough cough - Brandon Lily - cough cough.

[Frank Pizzo]

Everybody is all Louie Simmons this Westside that. How many spinal fusions has that dude had? Seems like a pretty ass backwards approach to me, keep packing pounds on the bar until it damages you permanently. cough cough - Brandon Lily - cough cough.

Westside is proven to be effective, so is 5/3/1, Bill stars 5x5 etc etc...if someone continues to push themselves day in and day out no matter what the program is they are risking eventual injury. I've been doing powerlifting training for a decade and have had zero injuries. As for Brandon Lilly, if I remember correctly he was raw squatting over 700lbs with NO KNEE WRAPS...a bad idea by most peoples standards. Powerlifting style training builds size and strength period. As for biofeedback training I've never done it nor known anyone that has tried it...that being said it sounds very interesting from what I googled just now. I think that choosing your accessory lifts after the main lifts with this method could yield very positive results! Lets remember that this is a debate and not personal attacks. . My point is to help this guy get as big and strong as possible as EASY as possible and without wasting years of his life with no real results! Lets just agree to disagree!

[bwwm]

As Chris said, I could see 10 x 10 as the OP posted it work for a while, but assuming he's fairly new, most programs will show benefit for some time. What I think might be advantageous is that reps in that range will help build some muscle and strength endurance. Then when he switches over to another program, he might get further in his cycles. The downside, as folks have mentioned, is that depending on how his body responds, he might over train quickly and then get stuck.

One thing I would add to the grip workout - some sledge work i.e. pronation, supination, front and back levers. Fat bar work - timed holds or reps would be good too.

[Mike Sharkey]

Everybody is all Louie Simmons this Westside that. How many spinal fusions has that dude had? Seems like a pretty ass backwards approach to me, keep packing pounds on the bar until it damages you permanently. cough cough - Brandon Lily - cough cough.

I think that choosing your accessory lifts after the main lifts with this method could yield very positive results! Lets remember that this is a debate and not personal attacks. . My point is to help this guy get as big and strong as possible as EASY as possible and without wasting years of his life with no real results! Lets just agree to disagree!

This exactly. I don't think we disagree. If you want to lift heavy weights, you have to lift heavy weights. Who said biofeedback doesn't let you lift heavy weights?

Biofeedback is about finding the right weights for you today, as well as finding the right ROM's and implements that work with your body. Building you up instead of breaking you down.

Dave was so detailed in his tracking of data, he found his ability to deadlift heavy came in the 3rd week of the month and programmed accordingly. I don't think this kind of data is useless, and it certainly doesn't cede to just blindly following someone else's program. Perhaps 5 heavy singles per week is all I need to advance, or maybe I need 100's of reps with a lighter weight to correct an imbalance. You won't know that without experimentation.

The other problem I have, is people using only the metric of "strength" for quantification. Do you take into account power, flexibility, mobility, agility, stability, endurance? Those seem like important aspects of human movement as well.

Further, before anyone can say "that doesn't work", you have to try it out. I respect other's points of view, however, I prefer an educated one and for me, education comes through personal experience. Don't get me wrong, I solicit and apply the advice of people more experienced than myself, but I still trust my own body more than others.

Even further, using your own body as feedback for advancement seems very very intuitive, and many great athletes do this naturally. Its about asking better questions.

For instance, I am actually experimenting with 5/3/1 to see if it will improve my deadlifting.

Edited April 12, 2014 by Mike Sharkey

[Electron]

I'll say this, biofeedback has definitely allowed me to surpass my genetics.

This is a big claim.

I wager that most serious weightlifters here would agree: a healthy male isn't even near his natural potential before he can bench 300, squat 400, and deadlift 500.

The human body can do amazing things, and adapting to stressful loads and gaining mass are part of the toolbox.

We've encoded the genome, but we're so far from understanding how genes interact with one another, and interact with the environment.

So what leads you to believe that this single protocol has taken you up and above what you should've ever been capable of doing?

[hellswindstaff]

Let me first start off by saying that I am not a strength monster in terms of full ROM, but I have some pretty decent partial poundages and I am slowly but surely closing in on the full ROM equivalents.

What has worked for me has been:

• 1) Training singles at a near max in the full ROM movement, but not so heavy that I get the shakes. Percentage 85%-95%. I think that the short range partials seemed to have eliminated the shakes all together.
  
• 2) Training the same exercise as a very short range partial with singles, 1"-3" movement. This strengthens your tendons, ligaments, cartilage, bones and over time will more or less make you impervous to tendonitis, this in itself lays the groundwork for some very high volume work in the future. It also alleviates the crushing feeling that happens with very heavy weights and I believe that you learn to produce force much faster in your full ROM. Consider these dream weights.
  
• 3) Training the same partial with a goal weight that you want to become the full range, 50lbs-200lbs over your full ROM max. I start with a very short range movement, keep the weight static the entire cycle, and everytime that I feel like my body is ready then I increase the distance of the movement by 1/2" - 2". If the short range partial was a dream weight, then call this the dream maker because this is how you will turn your dreams into reality. This creates starting strength along every inch of the movement so basically if you can even start the movement then you can finish it. This type of training eliminates all sticking points and turns your body into brute force. I like using singles with this as well.
  
• 4) Isometrics at the sticking point, the reason for this should be obvious.
  
• 5) Assistance work will help with weak points, but is also vanity work. 5-15 rep range for a few sets; abs, biceps, forearms, delts, or whatever else you would like to show off. However, if one has a lagging muscle group then that person should work to bring that up as well, by means of assistance and/or special exercises.
  
• 6) Conditioning work is needed to strengthen circulation and ultimately recovery from the heavy weights. This allows the organs to work better and more efficiently... meaning better digestion and elimination for those that want to become a mastadon amongst men.

Edited April 12, 2014 by hellswindstaff

[Mike Sharkey]

I wager that most serious weightlifters here would agree: a healthy male isn't even near his natural potential before he can bench 300, squat 400, and deadlift 500.

Though I adore these movements, there is far more to the equation of strength and human movement than just these numbers. I doubt Jet Li can deadlift 500#, but to say he hasn't reach his human potential is kinda ludicrous.

So what leads you to believe that this single protocol has taken you up and above what you should've ever been capable of doing?

My name on the Red Nail Roster.

[Rick Walker]

I never said biofeedback doesnt work nor did I say Adam didnt reach grip goals as he did. The author asked if 10x10 was good and I offered my opinion. People take this shit way too serious!

I will never touch my toes and then lift. It just isnt for me. I have 4 kids and between them we have baseball practice, running club, swimming lessons, football, wrestling, and school work. I get home from work at 5:30 and I have to squeeze in a workout somewhere before I fall asleep at 9!

What works for me is 1 or 2 sets to complete eccentric, concentric, and static strength failure per muscle group then getting out of the gym. I rest from lifting for 4 or 5 days and go again. On rest days I do cardio in the form of jumping rope, hill sprints, 500 workout, or something like it.

In 2012 I died on the couch and my heart doctor told me to never lift again. I was off more than a year from all training. Now I have myself down under 210 bodyweight, can do the 500 workout in under 17 minutes, and can easily deadlift 455x6 without much effort. I am good with that.

[Ivarboneless]

My experience has been that heavy isometrics and partials lead to tendonitis. They do build serious strength though.

I disagree with any statement about "exceeding genetics." It is necessarily impossible to do without some non-natural enhancement.