Another look at mass training

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I would like to present to you an interesting training, which is based on slightly different principles than previous workouts on mass. 

We will call it 10 × 10 Dud Methode, 10x10DM in short 

 

This is a good workout in case of stagnation 

Our main task is not to increase the weight of training for training and volume. 

We choose one multi-joint exercise for a large party 

 

 

legs 

squats 

– ATG 

– front 

Dead String on Straight Legs (RDL) 

 

 

chest 

Squeezing on a horizontal bench 

Push-ups on the handrails 

Extrusion on an incline 

 

 

Back 

Pulling on the stick 

Deadlift 

 

 

Shoulders 

Push Press 

Soldier squeezing 

 

We put on a barbell weight with which we will do 10 repetitions after warming up. Thus, knowing that in the 3 or 4 series we will not be able to make 10 reps with this weight. We make 10 series. The goal of the training is to make 10 series with 10 repetitions in each series after 5-6 weeks. We will add one isolated exercise that we will do 5 repetitions. We do this exercise at a very slow pace, assume a small weight, focus on the technique, we do it for 12 repetitions. 

In addition, there is a different exercise system for biceps, triceps and calves 

 

 

Biceps super series 

5 × 5 hammers 

Prayer book with barbell 5 × 12 

 

 

Triceps super series 

5 × 5 shakers 

Downloading the 5 × 12 upper lift cable 

 

 

Calves 

Toes on the toes with a barbell standing 5 × 25 

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Here is an example of my training 

legs 

10 × 10 squat 

Bending the legs on a 5 × 12 machine 

5 × 25 finger tips 

 

Shoulders 

Push Press 10 × 10 

Dumbbell lifting 5×12 

 

chest 

Pumps on 10 × 10 handrails 

Diagonal spike 5 × 12 

 

Biceps super series 

5 × 5 hammers 

Prayer book with barbell 5 × 12 

 

 

Back 

Pulling on a 10 × 10 bar 

Rowing with 5 × 12 dumbbells 

 

Triceps super series 

5 × 5 shakers 

Pulling the 5 × 12 upper lift cable 

 

Do not be discouraged after the first training – me on the first workout of pull-up, I hooked myself 10kg at the waist and the reps looked like this 

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1 series of 10 repetitions 

2 series of 10 repetitions 

3 series of 8 repetitions 

4 series of 6 repeats 

5 series of 4 repetitions 

6 series of 4 repetitions 

7 series of 4 repetitions 

8 series of 4 repetitions 

9 series of 4 repetitions 

10 series of 4 repetitions 

and at the next session where I was doing my back it looked like this 

1 series of 10 repetitions 

2 series of 10 repetitions 

3 series of 10 repetitions 

4 series of 10 repetitions 

5 series of 8 repetitions 

6 series of 8 repetitions 

7 series of 7 repetitions 

8 series of 7 repetitions 

9 series of 6 repetitions 

10 series of 6 repetitions 

Breaks between series after 1.5 minutes if you do 10 × 10 at any week, you increase the weight 

 

Posted on: January 24, 2019

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