This morning’s workout was quite interesting. I combined two techniques that are somewhat opposite of each other in the same workout. 5×5 workout and 10×10 workout.
I had been on a strict 5×5 program for several weeks prior to the holidays. My goal was to get back to a bodybuilding-style training regimen. But I wanted to keep one day dedicated to 5×5. At the last minute I made one of my 5×5 exercises 10 sets of 10 reps instead. Both are high volume and I tend to respond well to that.
Jason’s 5×5-10×10 Workout
Bench Press: 5 x 5
Rows: 5 x 5
Leg Press: 10 x 10
Seated Calve Raises: 5 x 15
Preacher Curls: extended drop set x 12, 6, 6, 6, 6
The 5×5 workout is a strength training method that goes way back to the early days of weight lifting and powerlifting. This is performed 5 sets of 5 reps.
Where as this is catered more to getting stronger, the 5×5 workout is still considered high volume. You sort of get the best of both with this training as you’re building strength with the heavy weight and muscle with the high volume.
The 10×10 workout is also called German Volume Training. Like the 5×5 workout, this method has been around for decades. This is a great workout for getting bigger.
The idea behind the 10×10 workout is to pump more blood into the muscle and make the muscle expand. This is a similar concept for the FST-7 training method.
5 x 5 works great for chest and back. But I just felt like not only getting more volume, but also more reps in for legs. My quads respond better to both higher volume and reps.
I finished up with some calves and also hit a little biceps. I followed that with my usual cardio, which lately has been walking on an incline on the treadmill.