When you see this:
"4 sets x 10 reps"
Does this mean you do 4 sets of 10 reps each?
Cause this workout program below is the one I'm strongly considering......
Hypertrophy Training Protocol while on Max-Out
One of the most effective training routines is a simple push-pull program. Follow this training guide to make sure all your hard work pays off.
Day 1: Chest & Biceps
Flat bench: 4 sets x 10 reps
Incline Bench: 4 sets x 10 reps
Dumbbell Flys: 4 sets x 10 reps
Straight Barbell Curls: 4 sets x 10 reps
Preacher Curls: 4 sets x 10 reps
Isolation Curls: 4 sets x 10 reps
Day 2: Back & Triceps
Deadlifts: 4 sets x 10 reps
Lat Pull Down: 4 sets x 10 reps
Bent Over Rows: 4 sets x 10 reps
Double Overhead Extension: 4 sets x 10 reps
Cable Pushdown: 4 sets x 10 reps
Skull Crushers: 4 sets x 10 reps
Day 3: Rest
Day 4: Shoulders & Traps
Dumbbell Military Press: 4 sets x 10 reps
Lateral Raises: 4 sets x 10 reps
Forward Raises: 4 sets x 10 reps
Forward Shrugs: 4 sets x 10 reps
Reverse Shrugs: 4 sets x 10 reps
Dumbbell Shrugs: 4 sets x 10 reps
Day 5: Quads and Hamstrings
Squats: 4 sets x 10 reps
Leg Press: 4 sets x 10 reps
Quad Extension: 4 sets x 10 reps
Stiff Legged Deadlifts: 4 sets x 10 reps
Hamstring Curls: 4 sets x 10 reps
Lunges: 4 sets x 10 reps
Day 6: Rest
REPEAT
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Results 1 to 6 of 6
Thread: Simple Bone Headed Question
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11-24-2008, 02:01 PM #1Registered User
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Simple Bone Headed Question
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11-24-2008, 02:15 PM #2Registered User
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yes. do 10 reps. rest. thats 1 set.
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11-24-2008, 02:37 PM #3Registered User
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as long as its not Russian/Eastern bloc based or influenced. yes.
It is not the strongest of the species that survives, nor the most intelligent, but rather the one most responsive to change.
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11-24-2008, 03:39 PM #4Registered User
- Join Date: Sep 2007
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I weigh about 190 pounds but I'm not that broad, I'm trying to increase my muscle mass and lean up a little, wondering if the program I posted above would be good for me.
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11-24-2008, 04:00 PM #5Registered User
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Never a dumb question, got to learn somehow!
For someone just starting out that seems like a bit to much volume. Try 2 sets of each to start then build up each week. And plus don't just say 10 reps make it a range like 8-12.
Yes 4 x 10 is 4 sets of 10 repetitions each = 40 reps for that exercise."Fear is the mother of failure. You only live once act like it.."
"The only fear you have is that with-in your mind"
"I have gone way to far to ever give up..... Either keep up or watch me grow"
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11-24-2008, 04:19 PM #6lift hard, recover harder
- Join Date: Feb 2003
- Location: Vista, CA
- Age: 39
- Posts: 859
- Rep Power: 574
Too many different lifts for each body part. I like doing more work on less lifts (IE 10x10 or 10x5 for just one chest lift, or shoulder lift, or leg lift etc) and either rotating 3 of them in and out by workout day (DC-style) or switching when I hit a plateau.
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http://germanvolumetraining.blogspot.com
All about German Volume Training AKA Ten Sets Method
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