1. Sports
Send to a Friend via Email

Your suggestion is on its way!

An email with a link to:


was emailed to:

Thanks for sharing About.com with others!

Increase Your Lean Muscle Mass Through High Volume Bodybuilding Training

Gain New Muscle Weight Using the 10 Sets of 10 Reps Bodybuilding Training Method


Hugo Rivera

Hugo Rivera's Most Muscular

What Is The 10 Sets of 10 Reps Bodybuilding Training Method?

The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of increasing their lean mass quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this method has been around since the early 60s!

The 10 sets of 10 reps method has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10x10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop once you achieve 10 reps. Your rest in between sets should be limited to a minute and you need to refrain yourself from resting more as you start fatiguing since increasing the rest time would defeat the purpose of the routine, which is to cause systematic fatigue on a specific muscle. The goal of the routine is to use the same weight for all ten sets and to be able to perform all sets for 10 reps in good form. You will notice that as fatigue sets in, the sets become more and more challenging. You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

How Many Exercises Do I Need To Use In The 10 Sets of 10 Reps Program?

Is there a need for more exercises once you do the one for 10 sets of 10? I always like to include a second exercise for the larger muscle groups in order to hit a different angle but the second exercise is more of an isolation type and I just perform it for 3 sets of 10-12 reps.

Now let’s take a look at my recommended 10 sets of 10 reps program.

Next Page: Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine
  1. About.com
  2. Sports
  3. Bodybuilding
  4. Bodybuilding Routines
  5. Bodybuilding Training-Increase Your Lean Muscle Mass By Using The 10 Sets of 10 Reps Bodybuilding Training Method

©2014 About.com. All rights reserved.