Nultimate 10x10 mass workout pdf

Squats, pullups, dips, cleans, push presses, snatches, and high pulls are all big, powerful moves that stress a lot of muscle in a good way. Havent tested in a while, but i started experimenting sometime end of last spring and was at around 15 one leg crab squats and then did 26 afterwards in may. 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. And this is coming form a guy who hasnt missed a pullup or back workout. Beginninglevel and early intermediate lifters should reduce the training volume by eliminating 12 exercises from the middle of the routine and reduce intensity by adding 2 reps to the target rep. Gain muscle mass using only dumbbells with 10 demonstrated.

If youre ready to build serious mass, try german volume training on for size. For most people this is a weight that they can lift 58 times till failure. You need to create metabolic stress by using an appropriate level of intensity and effort within those 10 reps. Compare this to a gvt workout with a meager 100 lbs. Ive never had so much energy or strength as i do at this point.

I come back to this highintensity honest workout more. The hybrid maximum mass workout, is perfect the perfect way to add some variety to your strength workout. The routine was characterized by intense, rigid work and rest. Instant access to the dumbbell muscle building series. The no juice bodybuilding advanced workout routine does just that. You can stick with 3 sets for biceps, or jump up to 10x10. When it came to squats, arnold had great intensity.

The original xrep manual our first xrep experiment and best seller the ultimate mass workout features the original xrep training program developed by steve holman and jonathan lawson you may think youve tried everything, but until you ignite the anabolic fuse with the ultimate mass workout and x reps, you havent experienced truly explosive muscle growth. Whether you want to gain strength to help you run around the park with your kids, bulk up for a fitness competition or simply maintain a healthy body and muscle mass as you age, the process for achieving that toned, lean look is. Works each muscle group hard once per week using mostly heavy compound exercises. The original german volume training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. Taking 8 days to complete the cycle rather than a 7 day split means you dont have set training days each week. Vince girondas 6x6 workout routine for muscle mass full. Many people will say that the 10 x 3 method was created by chad waterbury but ive heard about it from various places and dont know which is the original source. 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. Dec 03, 2017 pull up mate advanced training series. I will be showcasing mainly my bodybuilding workout routine videos so that you can follow my journey from being in. And you use that 4x mass method for every exercise. Your simple guide to building a muscular and powerful body build muscle, get stronger, workout, gain mass, build size, gym, weight lifting, exercise, fitness. Download it once and read it on your kindle device, pc, phones or tablets. My weight is at 174 as of right now and my muscles are looking pumped all the time, big and.

Ive been following the workout and nutrition guidelines as closely as possible. Suite 4, chandler, az 85286, conveniently off the 202 freeway and arizona avenue, across the street from sams club. He would take a max effort on squats straightleg deadlifts every so often as long as he felt good. Use features like bookmarks, note taking and highlighting while reading weight training. Instant access to the dumbbell muscle building series for. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. German volume training for shocking muscle growth muscle. And whether youre a novice or a longtime veteran of the bodybuilding game, a solid strength cycle is a must every few months, if not even more often. However, this type of workout can really pay off because it boosts the overall workload per workout. Dumbbell upright rows or seated bentarm lateral raises.

German volume training is a highvolume workout method designed for building muscle. You can treat the first set or two as warm up sets if you are new to this type of training. Aug 11, 2016 ultimate back workout bodybuilding exercise for mass. When it comes to building mass and strength it can be surprisingly difficult. Wed sat rep ranges arnold stayed with 5 sets of 812 reps with each of these major exercises, so we will stay in these rep ranges. When used correctly, the benefits of dumbbells are endless in terms of health benefits and. Just be sure to use a different movement for each of the two workouts. See the workout outlined on pages 28 to 33 in the ebook the 10. The barbell is the perfect tool for building mass and the kettlebell gives an extra boost to your muscle building routine. Get big and strong the oldschool way breaking muscle. Chest, delts, triceps, abs exercise, 10 sets x 10 reps. Check out these simple workouts and fun exercises that can be done athome with makeshift or no equipment at all. Its 10 minutes long, so you can easily squeeze the workout into your busy day. You can track your workouts in the bodyfit app, swap out lifts to match your.

They allow you to create many workouts that build muscle mass and also define muscle appearance. It based on some of dougs findings, and involves sets of 302015 reps with around 45 seconds of rest between sets. The ultimate 10x10 mass workout has anyone tried this. I needed a more systematic approach so i developed a program that worked for me and now wish to share with struggling hardgainers. I did this workout to put on 35 pounds of muscle in 6 months. 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. Each phase alternates between gaining muscle and losing fat.

Your simple guide to building a muscular and powerful body build muscle, get stronger, workout, gain mass, build size, gym, weight lifting, exercise, fitness kindle edition by leyva, alexx. Chandler arizona personal training atlas performance training is a private personal training gym in chandler arizona that offers custom personal training programs for individuals looking to improve their health, wellbeing, and fitness. By expanding additional volume into your routine, you force your. The back cant be seen when you look in the mirror, and most people have a hard time contracting the back when they first start working out, so the majority of beginners do a few halfhearted sets of pulldowns and low cable rows and move. Dont shy away from olympic lifts and power movements. There are hundreds of chest and arm workouts out there, ranging from classic curls and bench press routines to. Its quick, simplified muscle supersaturation training for more supersize increases. December 15, 2016 in back exercises, upper body workout plan, workouts men who are able to perform 30 consecutive pullups or finish ten pullups with 90 pounds of weight hanging from a belt are truly impressiv. German volume training 10x10 the ultimate muscle building workout. There are many reasons gaining muscle mass may be one of your goals. They help increase musclebuilding hormones and make the entire body strong and resilient. For arm size weve found that charles poliquins 10x10 variation is better, especially when youre doing only one exercise each for biceps and triceps. And it doesnt take much time at allits efficient but intense.

After your warm up sets, do a few work sets where you will lift a heavy enough for you weight. Then our training experts will explain why we chose the workout, how how to make it even more badass. Top 10 muscleenhancing bodyweight workouts 4 number 9 absolute 6 pack exercise sets reps rep tempo rest hanging leg raises 2 10 1030 60 sec. Composition training your ultimate guide to medicine ball training. Aug 05, 2017 at this point, you would take your recharge break. With his 8x8 method vince found that muscle fibers plump out, giving you solid mass and density as a result. There are mass building workouts, and then there are mass building workouts.

Basic back workouts for mass in most cases the back is an afterthought for many beginners. Nothing builds confidence and attracts compliments like a well developed chest and muscular arms. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. If youre a veteran, add addition warmup sets to this routine for safety. They were replete with olympic lifts, difficult and now obscure exercises, and plenty of volume. This 8 day split consists of 3 days on 1 day off and repeat. The ultimate german volume training plan to get big muscles fast.

Thats when i solidified the 6040 mass building method. Multiple sets of reps is too vague for me with my manic schedule. If youre short on time or just want to get a quick sweat in, this 10minute total body workout is exactly what you need certified personal trainer dempsey marks, afaa, created this workout to. Therefore, the 1010 transformation focuses on four 3week phases. How to determine the best exercises to build strength and mass. How to use german volume training best weightlifting training. Advanced bodybuilding workout routine for monster mass. Dec 15, 2016 december 15, 2016 in back exercises, upper body workout plan, workouts men who are able to perform 30 consecutive pullups or finish ten pullups with 90 pounds of weight hanging from a belt are truly impressiv. Your weights will now be lighter and your rep sets higher 10 to 15 reps per set3 sets weighted chest dips4 sets dumbbell pullovers. Products containing stimulants geranium extract, 1,3dimethylamylamine, caffeine, phenylethylamine, methylsynephrine, caffeine, theobromine, yohimbine, alphayohimbine, nmbetapea, synephrine, theacrine or any other substance known to increase heart rate and restrict blood vessels may increase heart rate, restrict blood flow, increase anxiety and elevate blood pressure. Top 10 muscleenhancing bodyweight workouts 3 number 10 full body ambush muscle group exercise sets reps rep tempo rest time bicepsback chin ups 2 15 1030 90 sec. Scroll down to start your first training week and get your body back in shape. For each, allow about 9 seconds per repetition 4 seconds to lift or contract, hold for 1 second, then 4 seconds to lower or extend. The version we developed and experimented with for our 4x mass workout 2.

When we first started using a total4x mass workout, we got dramatic musclesize increases like wed never experienced during our recent ripping phases. Get fit plans rewired back to fit ultimate 30day get ripped, stay big the 7day six. This constant desire for progress is the magic behind the process of building muscle. Weight, reps and pace are the biggest attribute to your goal, from cardio to building mass. Plus you dont need to drag out your dumbbells for this one. Nov 26, 2011 or you can do a heavylight program, with standard training on heavy day and 10. With x reps and xhybrid techniques you ex tend one set to either activate more muscle fibers or lengthen the tension time of a set. It was rumored that german volume training was such an.

Wholebody workouts checked all of the boxes for building a greeklike physique. You may think youve tried everything, but until you ignite the anabolic fuse with the ultimate mass workout and x reps, you havent experienced truly explosive muscle growth. This quick and surprisingly effective workout includes nine exercises you can do almost anywhere. I will be showcasing mainly my bodybuilding workout routine videos so that you can follow my journey from being in fairy decent shape to. Stop wasting time in the gym start using supersets to build serious upper body size and strength. No juice advanced bodybuilding workout routine muscle. Ultimate back workout bodybuilding exercise for mass. If youre ever doing the same thing for more than 34 weeks at a time, you can be certain youre not getting optimal results. We are going to focus on the best tips to make sure you are not only performing the exercise correctly, but getting the most from it.

Ultimate german volume training workout guide muscle and brawn. With their threedimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength. Follow this fourweek, threeworkouts a week plan to bulk up your arms, chest. The 8 best dumbbell exercises for building muscle mass. Ultimate 10 x 10 mass work out weight training dance science. How to use the german volume training method to add mass, muscle, and strength. But if you have it in you to complete the 120minute workout, eat a piece of fruit, stretch a bit, and complete the workout. This sixweek home workout program is a good substitute for noisy overcrowded gyms. If youre the kind of person who would rather grow a couch out of your rear while eating doritos, chugging mountain dew, and watching reruns of i love lucy, gilligans island, diffrent strokes, or sally jessie raphael, then this workout is not for you. If last time you did squats with 250 lbs for 8 reps, this workout try to do 10 reps with the same weight. For more health and fitness tips of all kinds or to try one of my. Workout circuit deadlift 810 reps front squat 810 reps incline bench press 810 reps shoulder to shoulder dumbbell press 810 reps repeat the circuit as many times as you can in under 15 minutes with minimal rest between sets just to catch your breath.

Its the most preferred exercise of choice for a lifter to add mass to the pecs, shoulders, biceps and triceps. German volume training 10x10 the ultimate muscle building. Best cardio workout gym workouts workout routines exercise moves workout plans best physique build muscle mass male fitness models bodybuilding workouts buzzfeed has breaking news, vital journalism, quizzes, videos, celeb news, tasty food videos, recipes, diy hacks, and all the trending buzz youll want to share with your friends. The ultimate 10x10 mass workout the ultimate 10x10 mass workout workout 1. The bench press is the best for upper body exercises. 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. While volume reigns as the best way to build size, theres no better way to lay down dense muscle fiber and build a rocksolid base than to train strength. This gym warmup routine starts with a series of dynamic stretches that prime.

Long ago, when lifters were naturally big, strong, and powerful, fullbody routines ruled the gym. Ultimate 10 x 10 mass work out weight training scribd. You would think that the two would go hand in hand but they dont. The ultimate 10x10 mass workout is based on a top hollywood trainers secret weapon for whipping movie stars and top bodybuilders into muscular shape in. Rest about 30 to 45 seconds between and after sets of. From making your tshirts fit better to enhancing your athletic performance, a strong chest and arms has both aesthetic and athletic benefits.