Program 10 10 for mass. How many approaches and repetitions to do depending on your training goals

Greetings to all lovers healthy image life and sports!

I continue to introduce advanced and newbies to bodybuilding and fitness with techniques training process. "10 to 10 training program" to overcome the plateau, build quality. The method was used by bodybuilders of the “golden era”, A. Schwarzenegger,.

To begin with, I may disappoint inexperienced visitors to gyms and fitness centers. Presented with power experienced athletes gym. Therefore, it is not recommended for beginners to immediately start with such a complex.

Throughout its existence, it has proven itself and justified itself. If you have stagnant growth, progress has stopped, you want to change the stress effect on muscle groups. Try to perform similar exercises using a new, old technology.

What you need to know about German volume training

Quality mark - technical aspect and the real capabilities of your body. Pay attention to this. Choose exercises. A suitable working weight is selected from the formula 70% of 1 RM. If you’re not familiar, hang weights on a barbell and perform the bench press to failure 15 times. It turns out it’s supposedly yours weight category. Strive to find a middle ground. The lower the weight, don’t expect hypertrophy, the more you can’t complete the program.

The technology is as follows. You will need to perform two exercises in a row in a superset of ten approaches, with ten repetitions. The weight of the weights does not change throughout. Let's move on to the second set, two exercises. Minimize rest between sets to one minute. Otherwise, the effect of such training will come to zero.

Be sure to distribute your activities throughout the day. It will be difficult, but it is necessary. If you want to inflate your muscle fibers so that they experience killer stress, motivate yourself to the fullest.

I assure you, muscle hypertrophy will come to you much faster than you think.

The theoretical part has come to an end

let's start building muscles

Day 1 (legs superset), abs

exercises	approaches	repetitions
Squat with a barbell on your shoulders Leg bending in the simulator	10	10
Leg extension Romanian deadlift on straight legs	3	10
-twisting	3	12

day 2 (chest, back superset)

Day 3 (shoulders, arms superset), abs

exercise	approaches	repetitions
Seated Arnold Dumbbell Press Lifting the barbell to the chin
Dips Standing barbell press for biceps	10	10
- raise your legs up while hanging on the horizontal bar	3	15

A reasonable question is how to distribute the described activities of proven bodybuilders of the past by day. Still, we don't professional athletes, we pay attention to barbells and dumbbells in our free time.

If you are an endomorph. Feel free to do the first workout (Monday, Thursday), the second (Tuesday, Friday), the third (Wednesday, Saturday).

Who can’t work out every day or you have a mesomorph figure. Then make it a point to train every other day. On the sixth day, start from the first day. Remember, great.

I have no doubt that most gym athletes will become tired during the German volume training session. In order not to slow down the complex, take and remove a couple of plates from the bar if you cannot complete the specified number. As soon as the load is back on track, return the reverse weight.

In this situation, each muscle group will be worked out as efficiently as possible. Moreover, there will be time for recovery and proper rest, 8 hours. Everyone knows that muscle mass grows during the rest period. I almost forgot my diet. A killer workout will require additional raw materials from you in the form of protein foods. Plus sports supplements. I recommend choosing, high quality and reliable.

I wish you success in mastering "10 by 10 training program" Just don’t get carried away and change the complex after a while. Would you like to receive individual complex For weight loss, relief, mass, please contact us. Subscribe to news. Until next time. Sincerely, Sergey.

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Tags: for weight, for experienced, 3 times a week, split

Who is the program for: for those who are ready to train really hard, are prepared to have to buy clothes 2-3 sizes larger, for those who can perform most exercises technically competently.

About the training methodology

German Volume Training (GVT) became famous thanks to the coach of the German weightlifting team, Rolf Feser. Rolf trained his team in this program during the off-season to recruit muscle mass.

In 1996, after an article by Canadian coach Charles Poliquin, NOT experienced, in fact, a rebirth. Charles rethought the idea of ​​NOT and presented his own version of the program, based on the work of antagonist muscles in supersets.

Principles of German volume training from Charles Poliquin:

• Choose basic exercises that involve the maximum possible number of muscles, or vice versa - technically complex exercises.
• Perform 10 sets of 10 repetitions for each main exercise.
• For the main exercises (10x10), rest no more than 90 seconds. When performing assistance exercises, rest even less, about 60 seconds.
• Work your antagonist muscles.
• Increase working weights only when you can perform “clean” 10 sets of 10 repetitions. Don't work to the point of muscle failure.
• Start easy. Use a weight that you can do 20 reps with. This is approximately 60% of your one-rep max.
• Don't forget about auxiliary exercises. The amount of work in them is less than in the main exercises. Perform 3 sets of 10-15 repetitions.
• Training frequency. Ideally every muscle group should be done every 4-5 days.
• Nutrition. To recover from workout to workout, you need to eat a lot.

Training strategy

The training process is built on the principle of split training, and the participation of antagonist muscles.

An example of a classic NOT cycle:

• Day 1 – pectoral and back muscles,
• Day 3 – rest,
• Day 4 – arms and shoulders,
• Day 5 – rest.

Natural athletes with a lack of calories and sleep may notice a decrease in performance and lack of recovery.

If this happens, try structuring the cycle a little differently.

Example of one loop:

• Day 1 – pectoral muscles and upper back,
• Day 2 – legs and abdominals,
• Day 3 – rest,
• Day 4 – shoulders and lats,
• Day 5 – biceps and triceps,
• Day 6 – rest,
• Day 7 – rest.

Training based on the NOT principle is divided into two phases:

• Phase 1 lasts 6 cycles and contains 10 sets of 10 repetitions.
• Phase 2 lasts 3 cycles and contains 10 sets of 6 repetitions each. Moreover, the weight for the approaches should be such that you can perform 12 repetitions.

The idea of ​​such cycling is very simple - a phase with a large volume and medium intensity is replaced by a phase with a lower volume and lower intensity.

Training according to the NOT system

Phase 1. 6 cycles.

• Bench press, 10×10,
• Upper block pull, 10×10.

• Dumbbell curls lying down, 3×15,
• Bent-over dumbbell row, 3×15.

Day 2. Legs and abs

Superset, main exercises, rest 90 seconds.

• Squats with a barbell on the shoulders, 10×10,
• Leg curls in a lying machine, 10x10.

Superset, auxiliary exercises, rest 60 seconds.

• Raising the body from a lying position, 3×15,
• Standing calf raise, 3×15.

Day 3. Rest.

Day 4: Arms and shoulders.

Superset, main exercises, rest 90 seconds.

• Dips, 10×10,
• Barbell curl, 10x10.

Superset, auxiliary exercises, rest 60 seconds.

• Standing dumbbell raises, 3×15,
• Bent-over dumbbell raises, 3×15.

Day 5. Rest.

Phase 2. 3 cycles

Day 1. Pectoral muscles and back muscles

Superset, main exercises, rest 90 seconds.

Dumbbell press incline bench– 10×6,

The thrust of the upper block is 10×6.

Superset, auxiliary exercises, rest 60 seconds.

Dumbbell curls lying down – 3×12,

The thrust of the lower block is 3×12.

Day 2. Legs and abs

Superset, main exercises, rest 90 seconds.

Classical deadlift– 10×6,

Bend legs in a lying machine – 10×6.

Superset, auxiliary exercises, rest 60 seconds.

Crunches on upper block– 3×12,

Seated calf raises – 3×12.

Day 3. Rest

Day 4. Arms and shoulders

Superset, main exercises, rest 90 seconds.

Bench press narrow grip– 10×6,

Barbell curls on a Scott bench – 10x6.

Superset, auxiliary exercises, rest 60 seconds.

Standing dumbbell raises – 3×12,

Sitting bent over raises with dumbbells – 3×12.

Day 5. Rest

Read before training:

There is one very great saying in bodybuilding: “You can either work hard or go long.” Its meaning is that if you train really hard, giving 100% in each approach, that is, getting into target muscle, and achieving failure, then you simply cannot do a large number of such approaches.

Accordingly, if, when training any muscle group, you easily cope with a large number of approaches, then this only indicates that you are not working hard, even if you think differently. So, German extensive training This is the same case when an athlete deliberately, without deceiving himself, works not hard, but a lot. Now let's get started with this training system and evaluate it critically. To avoid confusion about where and whose words are quoted, the quoted text obtained from open sources will be italicized.

“And so, 10 sets of 10 repetitions... As a result, you will get a uniquely high volume training load: 100 basic reps. It is well known that the key factor causing hypertrophy (thickening) muscle fibers, is the extreme volume strength work done during training. In other words, you need to do as many repetitions as possible. As a result, the muscle experiences stress, which cannot be neutralized by conventional biochemical methods. And then she has to change the trophism of her tissue - thicken the muscle fibers. “Plump” fibers are much stronger. The German training formula compresses the muscles so powerfully that subsequent hypertrophy becomes inevitable.”

One cannot but agree with the author of these words regarding the fact that training volume is a factor causing hypertrophy. Indeed, the degree of changes inside the muscle cell required to trigger protein synthesis that occur under the influence of load increases from approach to approach. This is expressed both in an increase in the secretion of anabolic hormones and in an increase in the activity of signaling systems. However, as the load volume increases, negative factors also accumulate, which transform training stress into a tool for destroying the internal environment of muscle cells, including its protein structures. The task of each individual is to search for the “golden mean”, that is, such a volume that gives him a strong incentive for hypertrophy and is not overly destructive.

For this reason, we can notice a certain difference in the number of working approaches for a particular muscle in training programs athletes, which ranges from 6 to 16. We will never see programs consisting of 20, 30 or more approaches. Simply because they are not suitable for anyone due to the fact that they destroy much more than we are able to build.

The creators of NOT made an attempt to make high training volume as safe as possible from a catabolic point of view. “A lot, but not hard.” What does this mean? The fact is that out of the 10 recommended approaches, only the last couple are performed to failure. All previous approaches end long before it at the 10th repetition, which is facilitated by the correctly selected weight of the weight. But due to limited rest, with each approach it becomes harder and harder to perform 10 repetitions, as under-recovery accumulates, and more precisely, the muscle becomes more and more acidified with lactic acid. As a result, after 7-8 sets we come to the point where 10 repetitions become the maximum possible for us, despite the fact that with fresh strength the weight of the weight would allow us to do all 15-20 repetitions.

“From the first rep to the last 100th rep, you will be using the same weight. If it is too small, hypertrophy will not work. If the weight is excessive, then you definitely won’t be able to overcome ten sets. The working weight of the projectile should be 60-70% of 1RM. For the vast majority of amateurs, this is the same weight with which they can overcome 15-20 repetitions to failure. Rest after each approach for one minute.

• Sets 1-3 - The weight seems ridiculous. It is impossible to believe that the system can bring at least some benefit to the muscles.
• Sets 4-5 - Gets a little harder. You can still easily perform 10 repetitions per set, but fatigue is already showing itself.
• Sets 6-7 - Here you have to agree that the system is not as simple as you thought at first. Each new repetition becomes more and more difficult for you.
• Sets 8-9 - It's impossible to believe that you will be able to complete all 10 reps. However, a small miracle happens. A second wind opens inside you, and although you collapse from fatigue, you bring both sets to the victorious tenth repetition.
• Set 10 - You feel that the body has “unsealed” its secret resources. You finish the last set feeling like superman!

At this point, work on one muscle group is completed and you can move on to another. Just one exercise per muscle or muscle group, 10 sets of 10 repetitions. The number of muscles or muscle groups subjected to load in one workout is 2-4. It couldn't be simpler.

Weekly training scheme

Day 1: Legs, calves, abs

1. Squats: 10/10
2. Leg Curls: 10/10
3. Seated calf raises: 3/20
4. Reverse crunches: 3/20

Day 2: Chest, back

1. Dumbbell bench press: 10/10
2. Bent-over dumbbell row: 10/10
3. Crossovers: 3/10
4. Seated row: 3/10

Day 3: Rest

Day 4: Triceps, biceps, deltoids, abs

1. Seated dumbbell press: 10/10
2. Barbell Curls: 10/10
3. Dips: 3/10
4. Fitball crunches: 3/20

Days 5-7: Rest

Analysis

From a pedagogical point of view, the 10x10 system is very accessible due to the small number of variables. A minimum of exercises in the program and practically one single mode (with the exception of small muscle groups: calves and abs). If desired, you can periodically replace the main movement for each muscle group with another, but do not forget that a variety of exercises is not absolutely necessary.

Physiologically, HOT is indeed a fairly gentle scheme that does not cause excessive destruction in practice, which is expressed in the absence pain after training and quick recovery.

Increased blood circulation in working muscles increases the likelihood of interaction of anabolic hormone molecules with the corresponding receptors in muscle cells. A number of “steroid gurus” at one time spoke out in favor of volumetric, pump training for “chemist” athletes precisely for this reason - “to pump more hormones into the muscles.” There is a great deal of truth in their words. HOT provides a large volume of load, but at the same time protects the muscles, since out of 10 approaches only a small part of them creates metabolic stress.

However, the system will be useful for “straight people” too. Despite the fact that the first approaches, in terms of the degree of impact on the muscles and the body as a whole, can be classified as warm-up, mechanical stress on the muscles itself can stimulate protein synthesis. There is a phenomenon called signaling processes, or molecular signaling. I quote: “For most cell types, a number of mechanisms have been discovered that mediate the transfer of information from hormone receptors and other humoral regulators, as well as from the synapse and depolarized membrane to nuclear transcription regulators, which determine the selective activity of certain genes, and, accordingly, the selective expression of those or other proteins. In muscle cells, those signaling systems that provide the transmission of information about the changed MECHANICAL state of the cell are especially important. For example, if a fiber actively contracts for a long time, but does not bear a heavy load, then mitochondrial proteins, slow isoforms of myosin, are synthesized. If the fiber contracts, periodically repeating the generation of near-maximal forces, the genes of growth factors are activated, triggering intense protein synthesis on ribosomes.” (A.I. Grigoriev, B.S. Shenkman “ Skeletal muscle in an unsupported world”, State Scientific Center “Institute of Medical and Biological Problems of the Russian Academy of Sciences”).

Work with weights of 60-70% of 1 RM is intense enough to stimulate the synthesis of contractile proteins in intermediate and glycolytic muscle fibers even in the absence of metabolic stress, although great results we obviously won't see it. But taking into account the fact that the second half of the approaches begins to cause metabolic stress, we will get a full range of effects on the muscle cell and a stronger stimulus for protein synthesis. At the same time, the volume of “stressful” approaches is not large, which will allow the “natural” to ensure the predominance of synthesized protein over that destroyed during the training process. That is, get an increase in hypertrophy.

Drying

This system would be very suitable for use at the “drying” stage. In this case, you can increase the volume of the load by adding one more exercise per muscle group in the same mode. Depending on the recovery abilities in the second exercise, the volume may be slightly less, for example, 5x10. Although many should cope with all 10x10. The advantage of using the system on “drying” is that it avoids working with large scales. This, on the one hand, reduces the risk of injury that is possible with dietary restrictions, and on the other hand, it allows you to cope with the entire planned volume of load, and, of course, spend a lot of energy.

Why exactly 10x10

In fact, “10x10” is just “number magic”. Subjectively, “10x10” is perceived as more impressive, more presentable than, for example, 8x10 or 9x8. And the total number of repetitions is 100, psychologically more comfortable than, for example, 90. Psychologically! It is worth recognizing that the numbers can be quite varied. The only condition for any combination is to ensure a large volume and reach “failure” only in the last approaches. For some, numbers other than 10x10 will be more suitable; individual settings always have a place in any training program. You can try 8x10, 8x12, 10x12, 12x10, 12x8.

The number of approaches and repetitions in exercises is a fairly frequently asked question on various bodybuilding forums. Professionals have long learned to choose the right approaches and repetitions, so beginners are usually interested in this question. In general, this is a very controversial issue, which is discussed in many books on bodybuilding. Each author has his own opinion on this matter, today we will express ours.

There are two global opinions regarding sets and repetitions. One of them is classic, developed over years of training of many athletes; the other is scientific, more modern. You can read about them at. But for a deeper understanding, we decided to write this article - a review of the myths created around the choice of the number of approaches and repetitions.

Repetition - performing a movement along a given trajectory with controlled adherence to the phases of the exercise.

Set (approach) - a session of performing an exercise in which repetitions are performed.

Myth #1: All exercises should be done 8-12 reps per set.

This amount is ideal from a muscle building point of view.

Origin of the myth: In 1954, in one of the works of Ian McQueen ( famous doctor medical sciences and bodybuilder) recommended performing 8-12 repetitions per set to effectively build muscle mass.

Refutation: this number of repetitions keeps the muscles at medium tension, which does not allow them to develop as much as possible.

Scientific point of view: the highest tension occurs when exercising with heavy weights, it is they that stimulate muscle growth. If you look from the other side, then total time During which the muscles will be tense (a large number of repetitions) stimulates the structures around the muscle fibers, which increases their endurance. Option with reps ranging from 8 to 12, somewhere between tension and weight. But if you constantly work with so many repetitions, you will not give your muscles high level tension, which you will only get if you work with heavy weights.

Result: vary the number of repetitions with different weights.

Myth #2: Each exercise should have 3 sets.

With such a load you will always progress, there is simply no point in doing more.

Origin of the Myth: In 1958, a report by Thomas Delorme stated that 3 sets of 10 reps would be no different in effectiveness than 10 sets of 10 reps.

Disclaimer: This is not true. Believe me, your muscles don’t care about the magic of the number “3”. You should know only one rule: the more repetitions in a set, the fewer approaches. That is, in general, the number of repetitions remains approximately the same, only the number of divisions into sets changes.

Result: Average weight? - 3 sets of 8 repetitions. Do you lift heavy weights and do 3 reps? - perform 6 sets.

Myth No. 3. You need to perform 3-4 exercises for each muscle group.

This is the only way you will efficiently load a specific muscle.

Origin of the Myth: Arnold Schwarzenegger's Postulate (1966).

Refutation: the same Arnie said that each exercise should be performed 8-12 times in 3 approaches. After average calculations, there are almost one and a half hundred repetitions for each muscle group. If you are able to withstand such a load, you are hacking. It is better to make training less voluminous, but more effective. Moreover, working on such advice, your training will take a lot of time, not everyone can handle it.

Result: settle on a figure of 50 repetitions (maximum) for each muscle group. It is more effective to do 1-2 exercises per muscle group, but with the correct load. You won't want to do more)

In this article, we began to learn about the number of approaches and repetitions of exercises. The question is very important when building training plan. You've already figured out a little what's what by looking at popular myths. To find out specifically how many repetitions and sets you should do, read the rest of the article.

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Mass training program 10 to 10, also known as GERMAN VOLUME TRAINING (NOTE), this is a popular training method among professionals and advanced athletes for gaining muscle mass, giving muscles density and volume. Any will be effective only if the load progresses - the most important principle in bodybuilding. Load progression is not only a gradual increase in working weights, but also an increase in the volume of work. In this regard, German volumetric training is the best remedy for progress. The 10x10 weight training program will squeeze all the juice out of you, explode your muscles and make you grow!

Surely, you are already familiar, which is based on the 5x5 system. A small number of repetitions, high intensity optimally contribute to increasing strength indicators. While the 10x10 training program, thanks to the monstrous increase in volume muscle work, great for stimulating muscle growth, giving them density and volume. German volume training will simply explode your muscles. Try it and see for yourself!

Let's take a closer look at what the 10x10 training system is. In general, the 10x10 training program differs from other training programs except in the large volume of training load. That is, you will perform the exercises you are familiar with, but in an unusual number of approaches (sets) and repetitions. The working weight will have to be reduced slightly, otherwise you simply will not be able to complete all 10 sets in the given number of repetitions, adhering to correct technique execution. If your normal working weight is around 65-80% of your 1RM, then you need to reduce your working weight to 60% of your 1RM.

For example, let's take . Let's say your 1RM for this exercise is 100 kg. In this case, your working weight will be 60 kg. At first glance you may think that this is too easy. You won’t even feel the first approaches. However, starting from approach 4-5, the real work will begin. At 7-8 approaches you will want to give up this idea. The burning sensation in the muscles will be simply unbearable. You'll have to show real character to see it through to the end, completing all 10 sets of 10 reps each. And this is just the beginning!

It is worth noting that German volume training is ideal for people with excellent recovery abilities. Such athletes can train each muscle group at intervals of 4-5 days, building their muscles accordingly. This does not mean that athletes who do not use doping, with a busy work schedule, can forget about NOT. They will also benefit from a 10 x 10 workout program, but they will need to optimize their diet and daily routine, as well as increase the rest time between workouts, working a muscle group no more than once every 7 days.

In any case, NOT should be used wisely and not for a long time, since this training system quickly depletes the body's resources, which can lead to overtraining and reluctance to train. Therefore, the 10x10 weight training program should not be used for longer than 6-8 weeks. As soon as progress stalls, you feel a loss of strength and energy, rest for 1-2 weeks and switch to another training program.

GERMAN VOLUME TRAINING - MASS TRAINING PROGRAM

MONDAY (Legs, abs)

1. Squat with barbell 10x10
2. Deadlift 10x10
3. Seated calf raise 3x15-20
4. Roman chair crunches 3x20

TUESDAY (Chest, back)

1. Bench press 10x10
2. Bent-over barbell row 10x10
3. Incline Dumbbell Press 3x10
4. Horizontal pull block 3x10

WEDNESDAY (Rest)

THURSDAY (Triceps, biceps, deltoids, abs)

1. Seated dumbbell press 10x10
2. Dips 10x10
3. Curls with dumbbells 3x10
4. Hanging leg raises 3x15x20

DAY 5-7 (Rest)

NOTES FOR THE 10X10 TRAINING PROGRAM

1. First of all, I would like to note that this is only an optimized example of the 10x10 system for advanced athletes who do not use anabolic steroid. You can replace some exercises with similar ones if you find them more effective.
2. German volume training is initially based on training antagonist muscles. However, you can use other options for working muscle groups.
3. The recommended rest time between sets is 90 seconds for the main exercises and 60 seconds for the accessory exercises. However, always listen to yourself. Nothing bad will happen if you rest a little more.
4. It is important to choose the right weight so that you can perform all 10 sets of 10 repetitions using the correct form and only reaching failure on the last set of the exercise.
5. Increase the working weight only if you can do the specified number of approaches and repetitions without compromising your execution technique.
6. Do not use the 10x10 training method for a long time, since NOT training greatly depletes the body's resources, which can lead to overtraining against the background of constant under-recovery. The optimal duration of a weight training program using the 10 by 10 system is no more than 6-8 weeks, depending on the fitness and recovery abilities of your body.

CONCLUSIONS

German volume training is not a panacea, but a means with which you can both break through your genetic ceiling and drive yourself into a deep state of overtraining. It is important to objectively assess your capabilities so as not to harm the body. Train smart and be careful!