It’s a common theme in gyms all around the world – Guys want to get bigger and stronger.
So, that’s what we’re going to talk about today. A kick ass training program designed to get you bigger and stronger.
The “Do You Wanna Get Big and Strong?” Program
Phase 1 – 10 x 10 Training
In phase 1, we are going to use one of the all-time best size building programs.
This phase goes by many names….
- Call it 10×10 training,
- Call it German Volume Training,
- Call it that mother-blanking workout that causes so much pain that you can barely walk after a workout, call it whatever you want.
Here’s what you’re going to do.
- Lift 3x per week on non-sequential days (M,W,F)
- Rest between lifting sessions (Tu,Th,Sa)
- Sunday is devoted to either HIIT training or Cardio training or something else athletic.
- Day 1 focuses on Chest & Back training
- Day 2 focuses on Legs & Abs/Core
- Day 3 focuses on Arms & Shoulders
- Each bodypart will be hit with one main compound exercise for 10 sets of 10 reps.
- You are going to stick with that same exercise for the next 6 weeks
- I have also included a couple of supplemental exercises in each workout. If you find that your muscle mass isn’t noticeably increasing, remove the supplemental exercises and just stick with the basic 10×10 sets.
- When it comes to weight selection, choose a weight that you perform for 20 reps. This means that the first few sets of the 10×10 will seem way too easy. But don’t worry, around set number 6, you WILL feel the pain.
- If you are able to complete all 10 sets of 10 reps, you need to increase the weight. Don’t make a huge jump in weight. A 5% jump should be about right.
- After 6 weeks, you should be ready to move onto Phase 2. However, if you find that you’re still growing like a weed after 6 weeks (and you aren’t too bored of doing the same exercises over and over) feel free to stay on Phase 1 for another 2 weeks.
For the 10×10 exercises, we are going to choose big, long range of motion, compound exercises. We want to involve as many muscle groups as possible while still maintaining simplicity of movement.
In the past, some people have tried to incorporate olympic style lifts into 10×10 training. It doesn’t work real well. Too much volume. Too much fatigue. Too high a chance of injury. Stick to the basics
- Suggested 10×10 Chest Exercises – Presses – BB or DB, Incline, Decline, Flat…it’s your choice. You can even do push-ups with additional resistance (chains, bands)
- Suggested 10×10 Back Exercises – Chins or Rows – Try to resist doing pulldowns – do a band assisted chin-up if you need help. For rows, standing cable, bent-over barbell, even bodyweight rows with additional weight (weight vest, chains)
- Suggested 10×10 Legs Exercises – Squats or Deadlift – Front squat, back squat, safety bar squat, trap bar squat – For deadlift, if technique is an issue, partial deadlifts out of the rack may be an option – set the pins just below knee height
- Suggested 10×10 Arms & Shoulders Exercises – Dips, Curls & Presses – no machines
Why the 10×10 Program works
It’s simple. You are exposing your biggest muscle groups to a huge volume of work.
You will grow. I have seen this program work time and time again.
And if you don’t that even the skinniest guy can get big and strong, check out Christian Bale…
Do You Wanna Get Big and Strong?