10x10 Training [Forum Archive]

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10x10 Training

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Posted by: Pedigree

Curious to know if anyone at IM has tried GVT or any variations of high volume training and their experiences with it...good, bad? I'm not sure if my body could handle the full blown GVT program anymore, but what if only one exercise was performed 4 days per week?

All reps and sets would be 10x10.

Monday: Squats

Tuesday: Pull (rows)

Wednesday: Off

Thursday: Deadlifts

Friday: Off

Saturday: Push (flat bench, incline bench, or overhead press)

Sunday: Off

I've heard first hand from people who have done high volume training training for 3-4 week stretches have experienced some serious hypertrophy.
Thoughts and opinions please.

Posted by: Mudge

Not a very dynamic program is it.

Posted by: Pedigree

Quote:

Originally Posted by Mudge

Not a very dynamic program is it.

No, not really! I was just reading more stuff on GVT and just thought that if somebody was short on time or just wanted to grow their largest muscle groups, they could utilize a short stint of high volume stuff in a simple program like that.

Posted by: CowPimp

I think it could work if your goal is hypertrophy. You could probably throw in a little accessory work on top of that too, but goddamn that would suck the day after 10x10 squats. I've never tried it though, so I'm really just talking out of my ass.

Posted by: Matt1973

I have met one person who did this routine. He would be on it for 3 weeks then off for 2. He did it for about 7 months and it gave him huge gains. Not sure what his diet or supplement intake was like but for him it seemed to work quite well.

Posted by: Pedigree

Quote:

Originally Posted by CowPimp

that would suck the day after 10x10 squats.

I agree 100%.

Posted by: TJ Cline

I did it a long long time ago.....up to set seven I was doing fine by nine I was dead.

Posted by: Pedigree

Quote:

Originally Posted by ForemanRules

I did it a long long time ago.....up to set seven I was doing fine by nine I was dead.

Any size gains to speak of Foreman?

Posted by: LoadedBats

I also tried it about a year ago. The weight is kinda light, at first you don't feel like it's doing anything....till about set 6 on it starts to really beat hurt.

I did it for about 3 weeks, took a week off, then did a modified version which took two exercises for the same muscle group and alternated them. so i ended up doing 5x10 for each exercise, 10x10 for the whole group. Example
Incline barbell press/Chest Dips - 10x10
T-bar rows/pull ups
squats/hacks or legpress or whatever.....you get the point. It seemed to add size pretty well, though my strength didn't seem to improve much.

Posted by: Schez

I tried it and got some good results, man it was tough though. I was lifting these pissy weights but by about the 6th set I was dead! I definitely gained a lot of muscle though but it's not something I'd recommend long-term.

Posted by: Pedigree

The reason I'm posting this is because I'm getting ready to run the Bill Starr again as soon as my softball season is done. I want to put on some size ahead of The Starr to see how it affects my strength gains. The previous two times I've run the program, I didn't come off a hypertrophy-focused program, so I'm curious to see if my strength will be better, worse, or the same.
Good info so far - please keep it coming!

Posted by: TJ Cline

Quote:

Originally Posted by Pedigree

Any size gains to speak of Foreman?

Didn't see anything amazing about it, just a nice change of pace.

Posted by: Pedigree

Quote:

Originally Posted by ForemanRules

Didn't see anything amazing about it, just a nice change of pace.

NICE? 100 reps of squats sounds like freakin' torture!

I think I'll try it in about 4 weeks.

Posted by: SuperFlex

Quote:

Originally Posted by Pedigree

Curious to know if anyone at IM has tried GVT or any variations of high volume training and their experiences with it...good, bad? I'm not sure if my body could handle the full blown GVT program anymore, but what if only one exercise was performed 4 days per week?

All reps and sets would be 10x10.

Monday: Squats

Tuesday: Pull (rows)

Wednesday: Off

Thursday: Deadlifts

Friday: Off

Saturday: Push (flat bench, incline bench, or overhead press)

Sunday: Off

I've heard first hand from people who have done high volume training training for 3-4 week stretches have experienced some serious hypertrophy.
Thoughts and opinions please.

I've done it for squats, but nothing else. The program I was on suggested doing this type of training for only one bodypart at a time! It was pretty tough by the 6th set. 1-5 are a piece of cake. Not sure how your set-up is but here's what I did. First of all you use the same weight for all 10 sets. By the 10th set ideally you'll reach failure on the 10th rep. It takes a couple workouts to find the right weight, but you probably have a good idea. Once you're able to do 10 sets of 10 then increase the weight by 10lbs. for the next workout. It's a great workout for size, endurance, and strength. My biggest gains were in strength and they came every workout...

Posted by: TJ Cline

Quote:

Originally Posted by Pedigree

NICE? 100 reps of squats sounds like freakin' torture!

I think I'll try it in about 4 weeks.

Back then I was doing 3-4 sets, so when I changed it to 10 sets I had to drop my workout weight ..think at the time I was doing 275 for 3 sets of 10, so when I changed to 10 sets we used 225......it was eazy till set 7 or 8, then it became hell.

Posted by: SuperFlex

I didn't read through this first, but I see set 6 is when others started feeling it as well.

Foreman is right as well. By 9 you're just wishing it was over... After a few workouts though I really enjoyed it. My training partner couldn't handle it however. A few times he felt pretty bad before we were even finished. Wuss...

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