10 x 10 Training, also known as 'German Volume Training' (GVT) is a very simple training format that pops up in trends from time to time but has been around for a long time.
It consists of picking a compound exercise such as Squats, bench Press, Pull Ups and performing 10 sets of 10 repetitions at the same weight. Each workout you perform just one exercise per bodypart, this week I did as follows;
Monday; Standing Military Press
Tuesday; squats
Thursday; bench Press
Friday; Towel Pull Ups.
(Note I have not performed any exercise for Bicep, tricep, Calves as these will be effectively recruited within the compound moves, if necessary perform 3 sets of 15 reps with an emphasis/isolation move on the assisting muscle ie; tricep pressdowns on chest day, calf raises on leg day).
To Perform this workout;
After 2 warm up sets of your chosen exercise set weight at which you can perform 15 reps. Time your sets so that your 10 rep set takes 40-60 seconds of continuous movement to complete (try not to work faster as stimulus is lost).
At the end of the first set ret for a strict 90 second period, then perform set number 2 across 40-60 seconds again.
Keep this schedule until you complete 10 sets.
If you complete 10 sets of 10 reps the weight needs to be heavier next time. If you have the correct weight setting your completed reps will look something like this 10/10/8/7/5/6/7/7/8/8. Strangely the reps appear to drop in the middle sets, and rise towards the end (why? hasn't been figured out yet).
benefits of this training include it beinga great plateau buster, a good waay of building up endurance while training for muscle size and allowing you to ensure progression in strength. Another benefit of this workout is that you can be in and out of the gym in 30 minutes while still getting a killer workout (just try not to do it at busy times and piss off other people trying to train as well).
Enjoy, stay strong,
Darren.
