10x10 mass workout pdf

His training systems included 15 sets of 4, 3 sets of 12, 6 sets of 6, 10 sets of 10 and 4 exercises in a. Effects of a 12week modified german volume training program on. Building muscle 101 how to build muscle for beginners. High frequency german volume training jim stoppani. For most people, on most exercises, that would represent 60% of their 1rm load. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way. The 10 x 10 workout routine is a classic muscle building routine thats been used at one point in time by most of the greats including arnold and sergio. For me, its the most effective training program out there for gaining serious muscle mass.

The original german volume training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. Youre going to find out if gvt is best for strength gains or muscle mass. It requires taking as little rest between sets as possible to accelerate fat loss while gorging the muscles with blood. Rest between 10x10 sets is 90 seconds, and no more. As the name indicates for each exercise we will do 10 sets of 10 reps. Read moreguide to staying motivatedcheck out how we recommend to fight the ongoing struggleread more previous next featured articles building muscle for older menyes, it is possible. German volume training for shocking muscle growth muscle. Bench press 10 x 10 start at 60% 1rm rest 20 30 s 1b. Free bodybuilding program amazing new maximum pump training builds huge slabs of muscle mass.

Compare this to a gvt workout with a meager 100 lbs. Ac cording to charles poliquin, the gvt workout was. Works each muscle group hard once per week using mostly heavy compound exercises. The ultimate 10x10 mass workout has anyone tried this.

Follow this fourweek, threeworkouts a week plan to bulk up your arms, chest, shoulders, back and legs. I did this workout to put on 35 pounds of muscle in 6. Then our training experts will explain why we chose the workout, how how to make it even more badass. If you fail to get the target reps for all 3 sets anywhere along the way go back to 8 reps if you fail at 8 reps drop the weight by 5 lbs. Intermediate level of difficulty 45 minute workout this is a 10 round bodyweight strength and conditioning circuit.

If you successfully do 3 sets of 12 reps, up the weight by 5 lb. Does german volume training get you strong, or just big. Ultimate 10 x 10 mass work out free download as pdf file. German volume training is designed to add bulk to your muscles. Im considering keeping the same basic program only dropping my weights and switching all lifts except dl to 5x10 and adding 5001k cals a day in hopes of greater hypertrophy gains.

Ive had the greatest success with the 10 x 10 routines when ive wanted to improve a certain body part. Add 5 pounds to the primary and secondary 10x10 exercises when you are able to reach 10 reps for each set of that movement. That said, one of my pet peeves is people using mass gain as an excuse to. By the end of this workout, youve lifted 10,000 lbs. However, a decrease in lean leg mass was observed within the 10set group between six and 12 weeks p 0. The end product is a highintensity interval training hiit workout for the entire body that also builds solid muscle for a lean, fit physique. Store workouts diet plans expert guides videos tools 10 week mass building program this workout is designed to increase your muscle mass as much as possible in 10 weeks. I first started doing it when i was wrestling at the.

Deadlift x 10 reps dumbbell clean and press x 10 reps pull up x 10 reps. Ill be posting all six of my high frequency gvt workouts on both facebook and twitter as part of my ongoing train with jim series. This is a great tool to use with opposing muscle groups and big lifts. Hit it hard, take no prisoners and get through all 10 rounds as fast as you can. You can stick with 3 sets for biceps, or jump up to 10x10. In six weekly workouts, one exercise per muscle group, plus a fullbody move as a finisher, follow the hiit 100 scheme. How to use german volume training best weightlifting. Havent done squats for a month back injury, couldnt place the weight on my back and just started again for this lower weight at any given time makes it easier on my back so im able to again. Each workout has four exercises in two supersets, a and b. Its important to note, however, that whenever youre looking to gain muscle mass, or bulk, to be in a caloric surplus, to help with protein synthesis. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. German volume training gvt workout plan dr workout.

Start with a weight that is about 50% of your one rep max for each. Fullbody routines are great for building muscle, gaining strength, and achieving overall body conditioning, symmetry and balance. The ultimate 10x10 mass workout was written to help you. The workout in the video above is one of my goto workouts for anyone who wants to add lean lowerbody mass and improve their athleticism. Generally german high volume training regimen is used by olympic lifters, power lifters and bodybuilders to beat the plateaus and gain muscle mass. The exercise databasebrowse our list and find the instructions for any exercise you have in mind.

Franco columbus 14 day training split and power building workouts 168,751 mike mentzers original workout routine 120,182 chet yorton workout routine 104,941 john grimek power and bulk routine 103,968 serge nubrets workout routine 89,886. An overview of the german volume training routine, a system for shocking muscle. Gain muscle with the 10 sets of 10 reps training routine. The 10 sets of 10 reps bodybuilding workout has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. Full body workout at home without equipment download pdf. If you arent eating as you are reading this, you arent that serious about putting on size. In this post, were going to visit an old yet effective weight training technique called german volume training, or often referred to as 10x10. Bodyweight workouts can help you gain the mass you want. The secondary 10x10 exercise can be rotated every other week to allow for some exercise variation. Gain mass with this dumbbell bulking routine how to beast. I read up on it and though it might be a good program to try to for a month or two to add some variation. About 10 minutes is all it takesthats not counting all the time youll take staring in amazement at your engorged arms in the gym mirror. Read moreworkout routineslooking for a new challenge.

Abdominal curlup 10 x 10 bodyweight, take 3s for each rep rest till 3minute mark and repeat complex. Therefore, select exercises that recruit a lot of muscle mass. Once youve done six workouts for each body part you will move on to a different program for three weeks and then return to complete phase two. Vince gironda considered 10x10 advanced training for a short time only. Famous body builders such as arnold schwarzenegger and vince gironda have effectively used this workout program with great results. This was one of the hardest bulk programs ive ever put myself. Ive been doing a 5x5 program day on, day off for about a month and a half and i feel my strength gains have about topped out as several of my lifts are now stalling. If you possess average genetics for building muscle and are like 90% of other weightlifters, you need to train smart in order to build a physique that exceeds your genetics. All other exercises are performed for 3 sets to failure. Ultimate 10 x 10 mass work out weight training dance science. You want to begin with a weight you could lift for 20 reps to failure if you had to. The 10x10 workout plangive your muscles an unexpected jolt. Access our growing list of printable fitness workouts to get you in your best shape ever. The ultimate german volume training plan to get big muscles fast.

Some of his unique exercises included the bench press to the neck, the sternum chin up touching the chest to the bar, drag curls and sissy squats with what he called a burlesque bump. Each workout is divided between your upper and lower body, both done twice per week. Both a exercises are performed with ten sets of ten at 60 percent of your 1rep max, with ninety seconds between sets. German volume training free muscle mass program youtube. For those looking to mix up their workout regimen, the 5x5 training program is one of the most respected and most efficient regimens for gaining lean muscle mass. The 10 sets of 10 reps program is a highvolume muscle building training program for gaining significant weight in a short time. Gvt helps you gain large amounts of muscle mass quickly and workout only four days a week. Vince girondas 6x6 workout routine for muscle mass full. This weeklong, 2day split program pumps up the volume with 10x10 on every exercise to maximize musclebuilding and fat loss. The iron guru who is famous for creating some of the greatest bodybuilders of all time. Do only one exercise per body part with the 10 x 10 system, and only up to two exercises with this method in a single workout. I recommend using 3 sets of 612 reps instead of the 10x10 method.

His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2. If you miss those, all workouts are included below. Minimalist workout by rusty moore fitness black book. Nutrition may be more than 50% of the process here. This workout is designed to increase your muscle mass as much as possible in 10 weeks. There have been several scenarios where individuals have attained exceptional muscle size from bodyweight training.

Why 10 x 3 is best for strength and size breaking muscle. You can do two to three other accessory exercises that train. For example, say you were to do a max strength workout and you squatted or benched 300 for 8 sets of 3 reps. Try 10x10 at your next arm workout, and youll be a believer. Just finished my first cycle of gvt with today being my day 5 rest day.