10 x 10 Workout

The 10 x 10 workout has been around since before bodybuilding became mainstream. The goal of this workout program is to pump more blood into the muscle and make the muscle expand. This is done by increasing training volume. The proper name for this 10 x 10 concept is German Volume Training.

’10 x 10′ means doing 10 sets of 10 reps. The concept is said to have originated in Germany (and perhaps neighboring areas), hence the name German Volume Training. This method has been used to help people put on serious muscle mass.

Jason’s 10 x 10 Workout

Keep in mind that this is my own version of a 10 x 10 workout. If you look around you’ll find several variations of this. I created my version based on my own experience as I have used the German Volume Training method several times (I still do and plan to continue using it quite often). As always, feel free use my 10 x 10 workout as a guide to build your own.

Monday – 10×10 Workout 1

Incline Bench: 10 x 10

Dumbbell Flyes: 3 x 10-12

Rope Extensions: 3 x 10-12

Dips: 3 x 12-15

Tuesday – 10×10 Workout 2

Barbell Rows: 10 x 10

Lat Pulldowns: 3 x 10-12

Dumbbell Hammer Curls: 3 x 10-12

EZ Bar Curls: 3 x 12-15

Wednesday – Rest

Thursday – 10×10 Workout 3

Leg Press: 10 x 10

Squats: 3 x 8

Leg Extensions: 3 x 12-15

Leg Curls: 3 x 12-15

Stiff-Leg Deadlifts: 3 x 12-15

Friday – 10×10 Workout 4

Seated Barbell Press: 10 x 10

Lateral Raises: 3 x 12

Upright Rows: 3 x 12

Dumbbell Shrugs: 3 x 12

Saturday/Sunday – Rest

Bent Over Rows side shot Jason Stallworth

The 10 x 10 workout concept takes place for the first exercise. This is typically a compound, multi-joint exercise. Everything thereafter consists of three sets of anywhere from 10 to 15 reps. Again, you can modify this to fit your own needs if you don’t want to perform this exact workout program.

I’ve actually done 10 x 10 for more (in some cases all) of the exercises for one workout. You can realistically only fit about three exercises in if you do it this way. You can also use this for smaller body parts; there’s no rule.

German Volume Training

The 10 x 10 workout is all about volume training. The volume and relentless repetitions expands the muscle. In short, this builds muscle mass. I think Jay Cutler said it best when he stated that there’s no magical workout program; it’s all about sets and reps.

One thing I do want to point out with German Volume Training is the awareness of focused reps. You’ll be tempted to start pumping out your reps but you want them to be controlled. This is especially crucial on the negative part of the rep. You don’t have to bring the weight back super slow but you want a good 3-4 seconds.

10 x 10 Workout for Deload?

I sometimes recommend a deload period after going through a rigorous weight training program. Not to say the 10 x 10 workout isn’t tough. It is, but you’re going for volume over intensity here. So whereas you’re pumping the muscle full of blood with all the sets and reps, you’re not going to failure.

On that note, the 10 x 10 workout program could be used as a deload concept. You could do a couple of weeks of the German Volume Training  after coming off of something more intense. You may just want to reduce the number of days you train for that week or so if you use it as a deload.

The bottom line with the 10 x 10 workout is it’s a great way to get bigger muscles, in laymen’s terms. German Volume Training is a proven method for building and shaping your physique. As I stated earlier, I plan to continue using this method here and there as long as I’m lifting.

Train with Passion,

Jason

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