07-09-2010, 02:16 PM
Build muscle with this intense "10 x 10 volume plan" that's designed to stimulate muscle growth by optimising the amount of time your muscles are stimulated for each workout.
How it works: The key to muscle growth is the amount of time your muscles are placed under tension for during a workout. This plan is optimised to help you grow using a ten sets of ten rep format.
Monday - Chest and Back
Dumbell incline press: 10 x 10
Chin-ups: 10 x 10
Wednesday - Legs and Abs
Squats: 10 x 10
Crunches: 10 - 15 x 3
Calf raises: 10 - 15 x 3
Friday - Shoulders and Arms
Kettlebell Press: 10 x 10
Biceps curl: 10 - 15 x 3
Triceps press-downs: 10 - 15 x 3
Tuesday, Thursday, Saturday and Sunday - Rest days
How to do the workout:
1. Pick a weight equal to 50% of your 1 rep max.
2. Use a smooth tempo to stimulate growth with "time under tension"; Try 3 seconds lifting the weight and 3 seconds lowering the weight.
3. Rest 60 - 90 seconds between each set.
4. The rest days are essential for growth.
5. Once you can perform 10 sets of 10 repetitions in each core exercise, increase the weight in your next session by 5%.
Good luck and Train hard!
How it works: The key to muscle growth is the amount of time your muscles are placed under tension for during a workout. This plan is optimised to help you grow using a ten sets of ten rep format.
Monday - Chest and Back
Dumbell incline press: 10 x 10
Chin-ups: 10 x 10
Wednesday - Legs and Abs
Squats: 10 x 10
Crunches: 10 - 15 x 3
Calf raises: 10 - 15 x 3
Friday - Shoulders and Arms
Kettlebell Press: 10 x 10
Biceps curl: 10 - 15 x 3
Triceps press-downs: 10 - 15 x 3
Tuesday, Thursday, Saturday and Sunday - Rest days
How to do the workout:
1. Pick a weight equal to 50% of your 1 rep max.
2. Use a smooth tempo to stimulate growth with "time under tension"; Try 3 seconds lifting the weight and 3 seconds lowering the weight.
3. Rest 60 - 90 seconds between each set.
4. The rest days are essential for growth.
5. Once you can perform 10 sets of 10 repetitions in each core exercise, increase the weight in your next session by 5%.
Good luck and Train hard!
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
