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Break the stagnation!
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1. Is that what the 10 times 10 method is all about?
Due to the training volume, this method is not recommended for beginners. The main objectives of this method are to increase the training capacity and use it in the development of the retrograde muscle group It should be treated as a priority in the microcycle and performed at the beginning of the week. The breaks to be taken during training are estimated to be on average 2030 seconds depending on the training.2. How do you plan the GVT?
It's assumed that the estimated weight for 10 sets of 10 repetitions will be 60% CM (the maximum weight for one repetition), so we should test our CM and scrupulously record everything.3. What are the benefits of 10 times 10?
For example, pressing the cage with a 50-pound stick after 10 repetitions gives us 500 pounds in one series. As the calculations above show, this method gives us an extra boost to muscle growth and strength. In practice, this translates to more release of anabolic hormones, which leads to increased muscle mass. Performing 10 sets weighs 5,000 pounds in a lower unit of time, which gives us better results, performing 4 sets after 12 repetitions while lifting about 80 pounds gives us a total of 3,840 pounds.4. Examples of cage and shoulder training
In this kind of training, let's assume that the basic exercise for the cage is to squeeze the bar on a straight bench, whereas the insulated bar using the top pull lines, and for the shoulders, the basic practice is to push the soldiers standing, and the isolated bar with the heights of the hants on the sides of the seat.5. This item is intended to serve as a description of the technical specifications
squeezing the bars on a straight 10 × 10 bench; loops using upper 4 × 12 pull lines.
