10×10 Routine: German Volume Training
A few days ago the neliam asked us in the section answers by the German training of volume or routine 10 x 10. Said and done: today we explain everything there is to know to carry out this training hard (or hard) but with which we can achieve great results.The 10×10 training protocol, also known as German volume training (EAV) came about in East Germany thanks to Rolf Feser, national weightlifting coach. In the mid-70’s came to America by the hand of Vince Gironda, great defender of high-volume training and short breaks. It gained its greater popularity with Charles Poliquin, who adapted it and it made known to the great public. Today we will talk about Feser training to gain lean muscle, adapted by Poliquin.
What is the 10 x10 used for?
The 10×10 workout works great to get out of stagnation when we are performing a volume routine and we can not get up any more. This type of training achieves great muscle gains since it recruits a good number of motor units. The hypertrophy stimulus, of course linked to the change in training routine, creates an ideal environment for hypertrophy.
How is the 10 x 10?
German volume training consists of a four-week routine (this is important: it is an intense workout that should not be extended any longer) in which we focus on basic exercises in which we will work with 10 sets of 10 repetitions. The training cycles are five days, ie Monday (day 1), Tuesday (day 2), Wednesday (break), Thursday (day 3), Friday (break).
The most important points to keep in mind in the 10 x 10 training are:
- The repetition rate: in long-distance exercises (large muscles) we will use a 4-0-2 cadence (four seconds for the eccentric or negative phase, we do not pause at the end of the course, and two seconds for the concentric phase or positive). In short-course exercises or for small muscles, the cadence will be 2-0-2 , and we will perform them in a bijouterie (exercise 1 + exercise 2 + longer rest).
- Breaks between sets: never exceed 90 seconds in basic exercises, or 60 seconds in accessory exercises.
- The weight to use: we will work with 60% of our 1RM (do you know how it is calculated? You can see it in this post). It may seem light weight at first, but think that we only have one minute of rest and that we must complete 10 series: when you reach the last you will know in your own meats why you should not work with more weight. If you can complete the 10 series with 60%, you have to raise the weight around 4%.
How is a 10 x10 routine?
As we have said, German volume training includes basic exercises (10 x 10) and some accessories (3 x 10). The exercises are performed in biseries, that is: 10 x (A1 + rest + A2 + rest) and 10 x (B1 + rest + B2 + rest).
Eye, because this routine can be modified : there are evolutions like the 3 x 10, specific versions for women (more exercises, enough less series) … This is a base to work on, but needs adaptations for each one of us.
The bad, the good and the best of the 10 x 10
Analyzing this type of training, I would say that what is worse is the fact of having to be strict with cadences and rest times : these are the two keys by which the method works, and are the most to take care of, along with the technique of the exercises.
The good thing is that it is a relatively fast and varied routine : it does not give rise to boredom. It ends with a great muscular fatigue, which I include in “good things” by the feeling of a job well done.
The best thing is that it is a simple way out of stagnation in volume. If you are stagnant in this phase, this is a different and pre-established type of training that will help you to continue gaining muscle mass.