You might have heard about this as the 10x10 program. It's the long lost secret to both muscle mass and strength from the silver era. Here's a basic beginner routine
Workout 1
>Bench Press 10x10
>Barbell Rows 10x10
>Dumbbell Flyes 3x10
>Pull downs or Pull ups 3x10
Workout 2
>Squats 10x10
>RDL, SLDL, or Leg Curls 10x10
>Calf Raise of your choice 3x20
Workout 3
>JM Press, Close Grip Press, or Dips 10x10
>Barbell Curls 10x10
>Seated OHP 3x10
>Lateral Raises 3x10
This is a MWF program with four rest days per week. The rules are
>60% 1RM for each lift
>No more than 90 seconds rest between sets, with the goal for most exercises (with the exception of Squats + DL variations) to be performed with no more than 30-45 seconds between sets (optimizes growth hormone response)
>Perfect form for each motion
>The progression Scheme is similar to double progression. When exactly 10x10 can be performed with constant intervals between sets, then increase the weight used by 5% next session. 60lb for curls for example turns into 63 lbs or 65 lbs rounded up and you repeat.
As you go on, you can move up to 10x6's, 10x5's, and add in exercises for more muscle groups. You won't need cardio on the routine if you minimize rest times since your heart will be pumping the whole time. Enjoy your pump.
where's the link? i dont understand what you're trying to sell me
No link needed. Nothing for sale. Just a proven method to get both big and strong.
If you’re on steroids you mean
Then again, anything works if you’re on steroids
t. powershitting industrial complex
The method predates steroids. Either a method stimulates growth and CNS develop or it doesn't. At best, steroids can only give additional gainz. People who don't do well off steroids also do poorly on steroids because there is something wrong with their training or diet. Steroids are not magic juice that make muscles explode suddenly.
Total volume and lift selection here isn't too excessive, this would work fine.
This is coming from someone who enjoys simple but brutal LPs, and otherwise dialling intensity vs volume that much. I could see myself doing something like for a few weeks after running into a brick wall with that, then going back.
yeah volume gets better the higher your androgens are
women get weak very easily after repeated sets of challenging weight. men can do more, and with steroids can do much more.
pretty easy for newbies to get on orals and then piss brown because they don't realize the implications of the huge jump in volume
>It's the long lost secret to both muscle mass and strength from the silver era
Good for roiders, halve the volume if natty tho.
>10 sets per muscle group in one week is too high for natties
This is not a 20 set routine. A natty can handle 10 sets per muscle group per week with no problems.
I do more volume than this in total, just spread out
im natty and i think its good if you just start with a weight lower than you know you can lift. ive been doing 12-15 sets x 10 moving weight up after 15 for a good chunk of the year now starting with squats, then incline bench, now everything but calves and abs. when i started with incline i was doing 155 which was well below what i could and tomorrow itll be 235 13x10 which wouldve been impractical months ago. with seated ohp i was trying to choose a weight and way overshot at 185, started at 155 and yesterday 175 for 12 sets flew. start a set at the start of each minute, with neck at the end im done lifting in 30-45 minutes every day. its nice
>10x10 with 30s rest, same weight on every set
Doesn't this mean the first few sets will be warm-up tier, and basically only the last set or two is going to be actually close to failure?
Anytime I've done 10x10 it's always after a proper warmup, using appropriate weight sets 3-5 shits gets really heavy. 6-10 you are fighting with every fibre not to drop the weight. Not something I do often but holy shit does it feel like death.
10x10 is fricking moronic
>t. Does 3x5 (15 reps instead of 100 reps)
Don't do those high volume programs unless you're on gear.
You will slip into overtraining in a month or so
gvt is a meme and has fallen out of favor, that's why nobody does it
Still HIT shills are all over the place here. Your better following gvt than mentzer moron routine.
>if you don’t want to waste unnecessary hours of your life at the gym doing boring junk volume you must be HIT practitioner
Sure buddy
I'm not taking peds though?
If you can do 10x10 you're not lifting any real weight