Arnold’s Mass Workouts (10X10 GVT Training)
http://groups.bodybuilding.com/tactical_torture_training
Arnold’s Combo-to-Grow Mass Workouts
Q: You mentioned how using a couple of heavy all-out sets followed by 4×10 in 10×10 style builds muscle with max force as well as tension and occlusion. Does that mean the combo method is better than straight-up 10×10? Should I use that [heavy-plus-4×10 method] instead of 10×10 on the Ultimate Exercises in program 1 in The Ultimate 10×10 Mass Workout e-book?
A: Before we answer, let’s clarify the combo method. First you do two progressively heavier warmup sets; then you attack two heavy sets to exhaustion, eight to 10 reps each, with 2 1/2 minutes between sets. That allows you to generate maximum force–standard heavy training. After that you reduce to a lighter poundage, one you could do for about 15 reps, and you do four sets of 10 reps with 30 seconds of rest between sets…
So you get max force production on the first heavy sets; then you follow up with tension/occlusion emphasis on the 4×10 sequence. It’s similar to how Arnold used to train his big exercises, pyramiding up over a few sets, with the last two being heavy all-out efforts; then he would reduce the weight for two lighter burnout sets. And it works…
It’s a double-barreled mass-building effect targeted at the important compound, or midrange, exercise. You’ll feel it working–in a different way than 10×10. Is it better than 10×10? Not necessarily…
As we reported, when we moved to more of a pure 10×10 routine for the big exercises, we each gained eight pounds of muscle after about six weeks. One reason for that anabolic convergence is the shift in hypertrophic stress. New exposure to 10×10, with less heavy stress, allowed our bodies to supercompensate from the previous all-heavy max-force training we were doing (straight-set Positions of Flexion).
When we moved to the 10×10 method, we shifted to more of an endurance-component focus. That’s due to the short rests and lighter weights. Sure, the last sets feel extremely heavy, but they aren’t. It’s due to fatigue. Therefore 10×10 requires less force output–but that can be a good thing…
Shifting muscle-building emphasis can ignite a significant size surge, as we experienced. We suggest using pure 10×10 routines, like the first program in The Ultimate 10×10 Mass Workout, for about four weeks. On that progam you train four days per week, hitting each bodypart once every four to six days. You do the Ultimate Exercise in 10×10 style for each bodypart, nothing else. That means your workouts only take 30 to 40 minute.
After that four-week pure-10×10 phase, go back to standard heavy training with 3-way Positions of Flexion infused with X Reps–for example, Phase 2 of Jonathan’s 20-Pounds-of-Muscle-In-10-Weeks program outlined in 3D Muscle Building. (That e-book contains info on POF, X Reps and other key mass methods with many workouts.) You can use the heavy-plus-4×10 method on the big midrange, or compound, exercise for some or all bodyparts. Here’s a POF example for triceps…
Midrange: Close-grip bench presses, 2 x 8-10
Midrange: Close-grip bench presses (10×10 style), 4 x 10
Stretch: Overhead extensions, 2 x 8-10
Contracted: Pushdowns, 1 x 10-15
Remember, with POF you get new max-force emphasis, but you also get unique mass-building stimulation from stretch overload with exercises like dumbbell flyes for pecs, overhead extensions for triceps, etc. One animal study produced a 300 percent muscle mass increase from only using stretch overload for one month, so you can see it’s a very powerful get-bigger trigger.
Shifting mass-building emphasis regularly is one of the best ways to ignite significant muscle size surges. Try 10×10 for four weeks, then shift to heavy-plus-4×10 POF. It’s variation for new mass stimulation that will get you growing.
June 3, 2009 at 2:15 pm
Great info, thanks for posting Will.
June 3, 2009 at 2:24 pm
Excellent info! I appreciate the references and understandinng. Now to apply it