Overlooked benefit of 10x10 high volume training

[rockguitarist87]

I completed a 4 week cycle of German Volume Training, or 10x10's, a couple of months ago with some pretty good results in mass gain in a short period. For those who don't know, 10x10s are brutally intense hypertrophic specific workouts designed to maximize size over anything else. I recommend giving it a try if you want something new for a month or if you want mass gains quick. I would also suggest a strength cycle either before or after 10x10s as you might lose some strength from not lifting heavy for such a long period. If anything, you definately won't gain any strength.

I digress, on to the point of this post. A major benefit of high rep training with lower weight is the chance to really evaluate and improve your form. This is vitally important on such major compound lifts such as the squat, deadlift, and bench press. Even if you're not working with a high volume of sets and just with lower weight (3x10, 2x12), slower eccentric movements, and even rest pauses, incorporated into some of your sets can really help to slow you down and focus on every part of the lift. I have been lifting for about 6 years and thought my form was pretty good, but now that I'm on a strength cycle I have noticed miles of improvement.

As a tall guy, 6'1", with mild lumbar scoliosis, I have had back problems since the Army and was always somewhat hesitant with deadlifts and squats. They are now my favorite lifts, as my core has strengthened and I feel no unwanted paint in my vertebrae or knees like I used to. Another overlooked aspect of fitness by many weightlifters is flexibility. By doing full-body, static stretching on my off-days after a cardio bout, I have really increased my range of motion and consequently my strength. Stretching right after lifting is important to return your full range of motion, but it will not increase your range of motion. Try stretching on your non-lifting days when your core temperature is high (like after cardio) and see if you notice improvement overtime.

To sum it up, German Volume Training or not, don't be afraid to lower the weight for a few weeks to improve form and try to stretch more!

[Willgetnice]

Kudo's. I experimented with GVT not too long ago and can vouch for this. The article I read about it stressed the importance of rep tempo as well, I believe it was 4-0-2, really making you focus on the negative portion of the exercise. I also did it for about 4 weeks and my form with barbell bench, barbell rows, and squats all improved.

The only thing I didn't like about the program is it is only a 3 day a week split (Monday, Wednesday, Friday). For me, only going to the gym 3 times a week isn't enough. I know your body needs rest and recuperation, but my day just goes so much better when I get in a good session.

[Hut*Hut]

Unfortunately the size gains on a program like this are really short lived. Good if you're going on a beach holiday in 4 weeks, of questionable use as part of a longer term training plan as anything other than giving the joints a break from heavy iron.

[rockguitarist87]

It's somethin fun to try just because of the massive pump, but you really need to get on a heavy weight lifting routine afterwards to maximize the benefits gained from the added recuperative abilities achieved through 10x10.

[TomMutaffis]

Have you ever looked at some of the other volume/hypertrophy programs such as FST-7 or Hypertrophy Cluster Training (HCT-12)?

[rockguitarist87]

Have you ever looked at some of the other volume/hypertrophy programs such as FST-7 or Hypertrophy Cluster Training (HCT-12)?

I've looked at some others but not those two in particular. I'm always down to read about new programs. Where can I find out about them?

[russian_bear]

In September 2009 I broke my jaw, which resulted in the loss of 16 lbs over the course of 8 weeks..
decided to try out 10x10 to gain all the weight back. I did the GVT program for 7 weeks and I was very pleased with results. I gained 9.5 lbs back as well as my muscle felt more dense.
However, it is VERY important to do it with the proper rest period and the proper tempo.. If u cheat on ur tempo, then might as well do a diff program.