I have been doing some research on a new routine. The routine is Day 1 Sets Reps
Chest Dumbell Bench Press 10 10
Dumbell Flyes 3 10-15
Shoulders Barbell Shoulder Press 10 10
Seated Side Lateral Raises 3 10-15
Calves Standing Calf Raises 10 10
Seated Calf Raises 10 10
Day 2 OFF
Day 3 Sets Reps
Back Bent-Over Barbell Rows 10 10
Standing Straight Arm Pulldowns 3 10-15
Hamstrings Deadlifts 10 10
Lying Leg Curls 3 10-15
Abs Hanging Leg Raises 10 10
Crunches 10 10
Day 4 OFF
Day 5 Sets Reps
Quads Barbell Squats 10 10
Leg Extensions 3 10-15
Biceps Barbell Curls 3 10-12
Alternating Dumbell Curls 3 10-12
Triceps Close Grip Bench Press 3 10-12
Cable Pressdowns 3 10-12
Day 6 OFF
Day 7 Repeat
I have heard mixed reviews from people at my gym and online. Some say it will work wonders and others tell me that I will just be overtraining and it will be a waste of my time.
any advice on wether or not Its good or bad would be great.
If your rest is brief and therefore quite light weight is necessary to accomplish 10x10, then this may not be excessive.
But if you rest sufficiently so that the weights are still somewhat decent, then it will be more work and may be too much.
Maybe 60 seconds as an example rest figure to use. If you’re going with something from a specific coach that was providing a similar program to what you describe, I’d suggest using his figure.
As a detail point, I would rather see DL’s done before the rows and SA pulldowns, rather than after. I don’t think it’s good for the midback to be fatigued going into DL’s.
I’ve found that 10 X 10 programs overload my joints so that two weeks into things I feel more stress on my shoulders and elbows than in my muscles. I do them only if I want to completely switch things up for a week.
I have no idea how one would perform all those accessory exercises after a 10x10. I think that you should shoot to go as intensely as possible with the 10x10 set and then whatever comes after is extra. It is such an intense series of sets that it might just do the trick.
[quote]rangerpowerhouse wrote:
I have been doing some research on a new routine. The routine is Day 1 Sets Reps
Chest Dumbell Bench Press 10 10
Dumbell Flyes 3 10-15
Shoulders Barbell Shoulder Press 10 10
Seated Side Lateral Raises 3 10-15
Calves Standing Calf Raises 10 10
Seated Calf Raises 10 10
Day 2 OFF
Day 3 Sets Reps
Back Bent-Over Barbell Rows 10 10
Standing Straight Arm Pulldowns 3 10-15
Hamstrings Deadlifts 10 10
Lying Leg Curls 3 10-15
Abs Hanging Leg Raises 10 10
Crunches 10 10
Day 4 OFF
Day 5 Sets Reps
Quads Barbell Squats 10 10
Leg Extensions 3 10-15
Biceps Barbell Curls 3 10-12
Alternating Dumbell Curls 3 10-12
Triceps Close Grip Bench Press 3 10-12
Cable Pressdowns 3 10-12
Day 6 OFF
Day 7 Repeat
I have heard mixed reviews from people at my gym and online. Some say it will work wonders and others tell me that I will just be overtraining and it will be a waste of my time.
any advice on wether or not Its good or bad would be great.[/quote]
Search Thibs GVT or 10x10 program. He tweaked it a bit from the original and maybe more of what you are looking for.
I tried Thib’s GVT when I was a complete newb and thought it was the shit. Looking back on it I would have gained doing ANYTHING consistently.
It is now my opinion that lifting something light enough that you can actually ten sets of ten with is just silly.
Granted, Thib’s switched it up so that there was more of a focus on strength, but I have seen the light at the end of the ramping tunnel…and it’s a long ass tunnel.
Damn, If I did 10x10 of any exercise with enough intensity, That would be a complete workout for me. I’m getting tired just looking at that program. It might be fun to try for a couple of weeks though.
It’s hard to believe that flyes would do anythng extra for you after 10 sets of 10 with a decent weight on a DB Press.
Lateral Raises are good because you’ll need something for the lats.
10x10 Bent Over Rows followed by 10x10 Deadlifts sounds a little excessive after doing 10 sets of rows, I can’t imagine what you would get extra from 10 sets of deadlifts that you can’t get from 5 really intense sets besides fatigue.
3 days a week you shouldn’t be overtraining, that day of rest will be pretty good at helping you recover. Looks like a decent volume program if you haven’t been doing high reps for the last year. How it effects you really depeends on where you are at the moment.
[quote]Airtruth wrote:
It’s hard to believe that flyes would do anythng extra for you after 10 sets of 10 with a decent weight on a DB Press.
Lateral Raises are good because you’ll need something for the lats.
10x10 Bent Over Rows followed by 10x10 Deadlifts sounds a little excessive after doing 10 sets of rows, I can’t imagine what you would get extra from 10 sets of deadlifts that you can’t get from 5 really intense sets besides fatigue.
3 days a week you shouldn’t be overtraining, that day of rest will be pretty good at helping you recover. Looks like a decent volume program if you haven’t been doing high reps for the last year. How it effects you really depeends on where you are at the moment.[/quote]
[quote]Airtruth wrote:
It’s hard to believe that flyes would do anythng extra for you after 10 sets of 10 with a decent weight on a DB Press.
Lateral Raises are good because you’ll need something for the lats.
10x10 Bent Over Rows followed by 10x10 Deadlifts sounds a little excessive after doing 10 sets of rows, I can’t imagine what you would get extra from 10 sets of deadlifts that you can’t get from 5 really intense sets besides fatigue.
3 days a week you shouldn’t be overtraining, that day of rest will be pretty good at helping you recover. Looks like a decent volume program if you haven’t been doing high reps for the last year. How it effects you really depeends on where you are at the moment.[/quote]
Lateral raises do not work the lats.[/quote]
YOU’RE RIGHT. It’s late I meant lateral delts. Since the front get worked with the bench, and the rear can get it on back day.
i did GVT for about a month maybe 6 months ago. I had great results but it is a terribly boring program. I would do 1 exercise 10x10 then maybe 1 or 2 accessory exercises. It all depended on how i felt after the 10x10. As I said i did really like my results but i would never considering doing it for more than 4 weeks tops.