10x10

[Monarchking]

Hey. Has anyone done 10x10 for a decent period of time? If so please share your experience!

I am going to run it as an accessory to my 5/3/1 sets of squat, bench, deads and press.

Thoughts? 

[Riccardo]

Its aight but I'd recommend rotating the assistance exercise every week or so coz it gets boring as shit and if you wan't all round development it's better to break up that same volume across a few exercises I find between 8-12 proper working sets is the sweet spot in terms of volume. Probably up the higher end for lower body days and at the lower end for upper body.

I also like to adjust the number of sets of assistance work based on the intensity of my main working set(s) of the first exercise, If I'm going heavy for example a heavy triple, then ill go heavy on the hammies but for my assistance work I'll increase the number of sets/reps while lowering the intensity

Essentially the general outline of my leg day looks like this:

 

Front squat 5/3/1 then 1- 3 straight sets 50-70%

Isolateral leg press 3 sets

leg extensions 3 sets

Hammstring curls or romanian DLs 3-4 sets

[rapz]

Its aight but I'd recommend rotating the assistance exercise every week or so coz it gets boring as shit and if you wan't all round development it's better to break up that same volume across a few exercises I find between 8-12 proper working sets is the sweet spot in terms of volume. Probably up the higher end for lower body days and at the lower end for upper body.

I also like to adjust the number of sets of assistance work based on the intensity of my main working set(s) of the first exercise, If I'm going heavy for example a heavy triple, then ill go heavy on the hammies but for my assistance work I'll increase the number of sets/reps while lowering the intensity

Essentially the general outline of my leg day looks like this:

 

Front squat 5/3/1 then 1- 3 straight sets 50-70%

Isolateral leg press 3 sets

leg extensions 3 sets

Hammstring curls or romanian DLs 3-4 sets

how have your legs responded to this sort of training riccardo? i find my legs like lots of volume around 25 sets.  everything varies periodicallyfrom reps, TUT, working sets etc.  i would like to try some lower volume, be good to here from some others as well.

sorry to bomb your post OP, ive only done 10x10 a few times, first time i did it i end up having to drop weight as i was failing on my 5-6th rep by the 6th set lolol

[maccaz]

religiously did 10x10 for bench for quite a while cos i didnt know any better, ruthless doms is all i can remember specifically

[Riccardo]

I find I respond best to this type of training, legs are the biggest they've been (even though they aren't massive) and I continue to make progress. I would probably get closer to 20 sets some days tbh but every set of the 15ish that I do is almost at failure almost like an HIT or Dorian Yates style I guess. I find that people can really benefit from reducing volume, particularly in terms of muscle density.

when you say 25 sets does that include calves and hammies? coz I don't train my calves as Im one of those guys who naturally just has them.

I also think that Natty guys tend to tolerate volume not nearly as well as enhanced guys, My philosophy is essentially that I'm there to use the weights to stimulate a response not to render myself immobile for a week.

I think you're spot on with keeping volume consistent, In terms of hypertrophy I believe that volume in the workout is one of the most important things, more so than TUT within any given set so even if I'm having a heavy day I will increase volume on assistance to match the volume I would otherwise be doing in a session earlier in my training cycle.

[rapz]

I find I respond best to this type of training, legs are the biggest they've been (even though they aren't massive) and I continue to make progress. I would probably get closer to 20 sets some days tbh but every set of the 15ish that I do is almost at failure almost like an HIT or Dorian Yates style I guess. I find that people can really benefit from reducing volume, particularly in terms of muscle density.

when you say 25 sets does that include calves and hammies? coz I don't train my calves as Im one of those guys who naturally just has them.

I also think that Natty guys tend to tolerate volume not nearly as well as enhanced guys, My philosophy is essentially that I'm there to use the weights to stimulate a response not to render myself immobile for a week.

I think you're spot on with keeping volume consistent, In terms of hypertrophy I believe that volume in the workout is one of the most important things, so even if I'm having a heavy day I will increase volume on assistance to match the volume I would otherwise be doing in a session earlier in my training cycle.

if im training both quads and hams it will be 25 sets , however if its just quads it will be less, i throw in calfs 2-3 times a week with the shorter workouts.

i love HIIT training, my upper body responded well to it especially for the pushing movements, however i think volume is key when it comes to back and legs, but i would like to try a diffrent approach and see it how it goes.

im with you in regards to stimulate a response rather than annihilating the muscle very workout, i just get too tempted when it comes to things like legs, i feel i have to put myself in a wheel chair everytime haha

[Monarchking]

Sweet guys. I think I'll keep a little variety. But still keep good volume on the 4 main lifts and get some 10x10 in from time to time as apposed to devoting to it.

ric how do you like the 5/3/1 front squat? Do your reps get quite high? read somewhere ages ago your injured and can't back squat or was tht someone else?

 

[Pseudonym]

What exactly is 10x10? I presume it's 10 sets of 10 reps - but what are the other details? Is it just for squats? How often do you do it?

I just wonder if it's the sort of thing Menofgrass was looking for here:
http://www.gymnation.co.nz/forum/general-chitchat/overtraining-grow-or-not-grow

[Riccardo]

Yeah there's no doubt that at least for me, legs respond to a bit more volume but I would definitely train with less volume than a lot of guys. I did have an injury, what I think is just some SIJD but it's come right now, however it precipitated me changing to fronts and I just prefer front squats now They feel way more natural for my mechanics and get much better leg development. I have to work hard to maintain good flexibility for back squats and  can easily cheat and end up with huge glutes and erectors lol. Plus I'm getting quite strong with front squats now. Will def go back to high bar back squats in a month or two.

 

i find 531 good for any sort of compound lift, I like it coz it's so flexible but gives you a nice basic periodization template. I also tend to gain heaps of size doing 531, not just strength.

[Monarchking]

I also perfer fronts, had a good crack at them for most of the year. They just feel good, hit the back and core hard too I found.

[Monarchking]

What exactly is 10x10? I presume it's 10 sets of 10 reps - but what are the other details? Is it just for squats? How often do you do it?

I just wonder if it's the sort of thing Menofgrass was looking for here:

http://www.gymnation.co.nz/forum/general-chitchat/overtraining-grow-or-n...

I was refering to the priciples used in german volume training. The general outline as i understand is 10x10 of the main ift ie bench, same weight over al sets. There are other guild lines like tempo etc to be monitored but I have just browesed it and havent read the fine print.