We have all read somewhere that your muscles will adapt to workouts if they remain constant for too long. I decided after the Masterton show that I would try the German volume training routine of 10×10 espoused by Charles Poliquin (I have been meaning to try it for years) for a change of pace. I chose one exercise for each body part and kept my normal split. Rest periods were between 15-30 seconds between sets or no rest if I super-setted exercises.
Chest & Back
- Incline Bench 10×10
- Cable Row 10×10
I super-setted these two exercises.
Quads & Calves
- Leg press 10×10
- Squat 10×10
I super-setted these two exercises.
Leg press raise 10×10
Shoulders & Arms
- DB Seated side row 10×10
- High cable row 10×10
I super-setted these two exercises.
- Triceps shoulder press (top range to hit triceps) 10×10
- Drag Curl 10×10
I super-setted these two exercises.
Hams, Calves & Forearms
- Leg curl 10×10
- Stiff dead-lifts 10×10
I super-setted these two exercises.
- Leg press raise 10×10
- BB forearm curl 10×10
I super-setted these two exercises.
This was a great way to get back into training after a competition, both physically and mentally. I was surprised to find how hard this workout was to complete, even with the light weights I used. The pump was amazing and it was satisfying to get the ridiculous muscle soreness the next day (that’s what happens when you put new stress on the body). The workouts were short, lasting only 15-25 minutes long.
I realise one week is not long enough to see any noticeable results or to ascertain whether this style of training is better than my normal routine. However, I definitely intend to incorporate some volume work in my training in the future to not only break up my normal workouts, but to take advantage of the wicked pump it provides (An important part of muscle growth). They say a change of pace is as good as a break, so if you feel a little tired or bored of your current training programme, or just need a change of pace to get your body adapting again give this workout a go!!