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PolishHammer1977
New member
I know there are plenty of you who go by books, elaborate studies, journals, ...etc...etc.....
This training program is NOT designed by any of that. It has been a program that I run from time to time to completely mix everything up and destroy my body. It occurs once a year and it's that time again.
I call it the 10X10 principle.
I posted my back workout from yesterday today. It consisted of 10X10 barbell shrugs. 1-2 minute rests between sets. Intense. I use weights that are roughly 60-70% of my total max for these sets. If it was leg day it would be - squats 10X10. If it was chest day - bench press 10X10
The main principle of this 10X10 program is this;
Each day you have to pick a bodypart (back, chest, legs).
You get ONE exercise to utilize in that day.
10X10 with 60-70% of you total ORM.
The only stipulation in this program that I have found is that I only use the 10X10 for;
Back - monday
chest - wednesday
legs - friday
I use my off days to train shoulders, arms, and calves. Depending on your priorities you could even supplement shoulders for chest or mix and match. Either way you do what is best for you.
It requires a lot of mental toughness and a desire to destroy yourself in order to get back into the training regimen that feels most comfortable. sometimes TOO comfortable, hence the change.
Take this with a grain of salt as this is something that works for me. I am not advocating the use of this program like the bible nor do I believe that it may work to that level. It's something that I have used with success and I wanted to share it.
Hammer
This training program is NOT designed by any of that. It has been a program that I run from time to time to completely mix everything up and destroy my body. It occurs once a year and it's that time again.
I call it the 10X10 principle.
I posted my back workout from yesterday today. It consisted of 10X10 barbell shrugs. 1-2 minute rests between sets. Intense. I use weights that are roughly 60-70% of my total max for these sets. If it was leg day it would be - squats 10X10. If it was chest day - bench press 10X10
The main principle of this 10X10 program is this;
Each day you have to pick a bodypart (back, chest, legs).
You get ONE exercise to utilize in that day.
10X10 with 60-70% of you total ORM.
The only stipulation in this program that I have found is that I only use the 10X10 for;
Back - monday
chest - wednesday
legs - friday
I use my off days to train shoulders, arms, and calves. Depending on your priorities you could even supplement shoulders for chest or mix and match. Either way you do what is best for you.
It requires a lot of mental toughness and a desire to destroy yourself in order to get back into the training regimen that feels most comfortable. sometimes TOO comfortable, hence the change.
Take this with a grain of salt as this is something that works for me. I am not advocating the use of this program like the bible nor do I believe that it may work to that level. It's something that I have used with success and I wanted to share it.
Hammer
