Break Through the Plateau! The 10 × 10 Method

The 10 × 10 method, sometimes referred to as German Volume Training, involves performing the same weight of the exercise in 10 sets of 10 repetitions, due to the training volume. This method is not recommended for beginners. The intervals to be performed during training are estimated to be 20-30 seconds, depending on the training level. The modern 10 × 10 method has been enhanced with isolated exercises, in addition to multi-joint exercises. The main goal of this method is to increase the training volume and use it for the development of underdeveloped muscle groups - it should be treated as a priority in the microcycle and performed at the beginning of the week.

To start with, we pick out one multi-stage (10 × 10) and one complex (4 × 10–12) exercise that forms the foundation of our training. The estimated weight required to perform 10 sets of 10 repetitions is 60% CM, which is the maximum weight we can lift in one repetition. To estimate this, we should carry out a CM test and meticulously record the results. If we are able to meet our targets for the current unit at 100%, we raise the weight on the next unit by 5%.

Thanks to this method, we can significantly augment the training volume while concurrently abbreviating the exercise time. This results in a greater production of anabolic hormones, which leads to an increase in muscle mass. For instance, by performing 10 repetitions during arm curls with 50 kg dumbbells, we achieve 500 kg in one training cycle. By executing 10 training cycles, we receive 5000 kg of weight in a shorter time span, which results in better outcomes. However, by performing 4 sets of 12 repetitions while lifting approximately 80 kg, we have a total of 3840 kg. According to the above computations, such a strategy provides an additional impetus for muscle growth and increased strength.

In this training plan, let's assume that the basic exercise for the chest muscles will be bench pressing a barbell on a flat bench, while the isolation exercise will be flyes using the top pull cables. As for the shoulder muscles, we consider the standing military press as the basic exercise, and the isolation exercise - seated lateral raises with dumbbells.

The work on developing the chest muscles is based on performing two exercises: pushing bars on a rectangular bench in 10 × 10 sets and stretching using upper 4 × 12 pull lines.

– Execution of military exercises standing 10 × 10; – side lifts while seated 4 × 12. The whole training session should last less than 45 minutes.

What merits special attention? The entire cycle should commence with a two-week introduction, during which we prepare our muscles for more strenuous work. This period should also serve to select the appropriate weight for future training sessions. If you are unable to perform 10 sets of 10 repetitions in a given training unit, do not decrease the weight, but execute the maximum number of repetitions for yourself, and then proceed with the next training session with the same weight. Pay particular attention to technique, as it is the key to success. The entire microcycle should last approximately 6 weeks, after which one should transition to the next microcycle (modifying exercises, repetition numbers, and rest intervals).

The 10 times 10 repetitions method is recommended for individuals with more experience, requiring the execution of 10 sets of 10 repetitions. This method primarily consists of multi-stage (complex) exercises. It serves as an effective approach to overcome stagnation and to develop weaker muscle groups. During training, one should pay particular attention to exercise technique, recovery time between sets, and weight selection.