I hate telling news, but strength training is nothing new under the sun.
Take the popular “10 sets of 10 repetitions” method, also known as German Volume Training. Charles Polikvin introduced many modern lifters to this training system in the July 2000 issue of Muscle Media 2000 or in subsequent articles on Bodybuilding.com and many other sites. But anyone familiar with Vince's “Iron Guru” Gironde, who created the 8×8 and 10×10 programs back in the 1950s, knows that it has been since the Internet was even a dream.
You will see a 10×10 system scattered throughout the literature for decades from various sources. So no, there is no “right” way to do this, but there are a lot of fun and interesting ways that you might not have considered. Here is a pair that will make for an unforgettable hand or a day ago.
10×10 Multi-Grip Pull-up
In an article first published in the Russian journal Theory and Practice of Physical Culture in 1989, the authors Weiteshofsky and Kiselev outlined a protocol comprising 10 sets of 10 pull-ups in which the weight drops every second. If you are looking for an excellent workout, start your workout with a workout partner, do it. This will absolutely burn your arms and back, and each athlete will be able to use the weight that suits them.
Start with the fact that you can fill 10 solid repetitions of pull-ups, chins or neutral-grasping chins. As I wrote in “How to keep chins from wearing out”, I prefer to change each pen monthly, but in this case you can also switch in the last sets to draw new tireless fibers to work. Long-time author of Iron Man magazine, George Turner, outlined a similar approach in his series of audio cassettes, Real Bodybuilding in the 1990s.
Here is one example of what this might look like:
- Kit 1: Pull-up grabs, 10 reps, 20 added pounds.
- Set 2: Pull-up grabs, 10 reps, 20 added pounds.
- Set 3: Hand-pull, 10 reps, 15 added pounds.
- Set 4: Hand-pull, 10 reps, 15 added pounds.
- Set 5: Chins, 10 reps, 10 added pounds.
- Set 6: Chins, 10 reps, 10 added pounds.
- Set 7: Tightening neutral grip, 10 reps, 5 added pounds.
- Set 8: Tightening neutral grip, 10 reps, 5 added pounds.
- Install 9: Pull-ups with neutral grip, 10 reps, body weight
- Set 10: Pull-ups with neutral grip, 10 reps, body weight
This is only one of the possible options. Try the weights and grabs that are most effective for you, and get to work!
Old school weapons of large volume
Now it is a lot of pull-ups. If you don’t have so many repetitions or you’re just looking for another way to integrate high-volume workouts, you can use a similar approach for different movements. Curls, anyone?
Here is an example of this method, presented in Robbie Robinson’s autobiography, The Black Prince:
"Most part of time, [Robinson’s training partner] Big George did 10 sets of 10 repetitions, using two basic exercises. That was his business: two exercises, 10 approaches, 10 repetitions. He would invite me to throw in; You run into your partner and make your ten curls with a 90-pound barbell before passing it on to him. If only one guy made his set, leaving only 1 minute of rest, we would sweat in the river, white sweat and black sweat mixed together. Big George instilled strength in me. Our grueling workouts set my training standard. "
Now keep in mind that this scene took place in 1965 – we speak half a century ago. It worked then, and it still works today!
If you are ready to take the challenge, try the simple “throw-in” method that Robinson mentions above. One movement of the biceps, for example, curls, along with the movement of the triceps, for example, a press with a short grip or offset dumbbells for a skull grinder, which I described in the article “Give your BIS and Tris a new challenge with this simple turn”, and you will be prepared .
Here are some tips if you plan to do any form of training with large volumes: do not sit for a long period of time after training. You will get tired and want to relax and do nothing, but doing nothing is a mistake! Active staying is important if you want to improve recovery and minimize soreness. I learned this lesson the hard way, so you do not need.
How is old-school hand training? Then you will love Killer Arms with Julian Smith, exclusively on Bodybuilding.com All Access. This four-week program will give even the most stubborn biceps, triceps and forearms a loud and clear message for growth, with the right amount of volume, weightlifting and crazy pumps. This is how your hands should feel!