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A bar, a training partner, 100 brutal representatives for the poor



I hate to break the news, but in weight training, there's really nothing new under the sun.

Take the popular method "10 sets of 10 repetitions", also known as German Volume Training. Many modern lifters have been introduced to this training system by Charles Poliquin in the July 1996 issue of Muscle Media 2000 or in subsequent articles on Bodybuilding.com and many other websites. Anyone familiar with Vince "The Iron Guru" Gironda, who created both 8×8 and 10×10 programs in the 1950s, knows that this is possible before the Internet was even a dream.

You can see the 1

0×10 system among the literature over the decades from various sources. No, there is no "right way" to do it, but there are many fun and interesting ways that you might not have considered. Here are a couple that will provide a memorable arm or back day.

10×10 Pull-Ups with Multiple Handles

In a newspaper originally published in the Russian journal Teoriya in Internships Fizicheskoy Kultury 1989, the authors Vaitesehofsky and Kiselev sketch a protocol that includes 10 sets of 10 pull-ups, where the weight is reduced every other set. If you are looking for a great I-go, you can do pull-up training with a training partner. Your arms and back are absolutely fried and each lifter can use the weight that suits them best.

  100 brutal reps for the arm

Start where you have 10 fixed repeats of pull-ups, pull-ups or neutral handles As I wrote in "How to Stop Pull-Ups Before Wobbling", I prefer it, every grip but in this case you could also turn on the latter sets to pull new, unimpressed fibers into the work. Long-standing Iron Man Magazine contributor George Turner described a similar approach in his real bodybuilding audio band series in the 1990s.

Here's an example of what it might look like:

  • Set 1: Overhand grip pull-ups, 10 reps, 20 added pounds.
  • Set 2: Overhand, 10 reps, 20 added pounds.
  • Set 3: Overhand handles, 10 repetitions. 15 lbs.
  • Set 4: Overhand, 10 reps, 15 lbs.
  • Set 5: Pull-ups, 10 reps, 10 lbs.
  • Set 6: Pull-ups, 10 reps, 10 extra pounds.
  • Set 7: Pull-ups with neutral grip, 10 repetitions, 5 extra pounds.
  • Set 8: Neutral Grip Pull Ups, 10 reps, 5 additional lbs.
  • Set 9: Neutral Grip Pull Ups, 10 reps, Body Weight
  • Set 10: Neutral Grip Pull Ups, 10 reps, Body Weight

This is just one way it might look like. Try out the weight and grips that are most effective for you, and get to work!

High-Volume Arms for Old Schools

Well, these are many pull-ups. If you are not doing so many repetitions or just looking for another way to integrate high volume workouts, you can use a similar approach for different movements. Curls, anyone?

  High-Volume Old School School

Here is an example of this method presented in Robby Robinson's autobiography "The Black Prince":

"The majority of the time [19] was Big George. I make 10 sets of 10 reps with two of the basic exercises that was up to him: two exercises, 10 sets, 10 reps, he would invite me to do face-offs, face your partner, and make your ten curls with a 90-pound Barbell, before giving it to him, with just a minute break while the other guy set his pace, we would sweat a river, white sweat and black sweat, all mixed up. "Big George gave me a toughness Workouts set my standard for hard Training. "

Remember, this scene occurred in 1965 – we speak half a century ago. It worked, and it still works today!

If you are facing a challenge, try the simple "face-off" method that Robinson mentioned above. A bicep movement, such as curls, along with a triceps movement like an impact press or the staggered dumbbell skull crushers that I've been introduced in the article "Give Your Bis and Tris a New Challenge with This Simple Turn", and you're cooked ,

Here are some tips for planning high-volume workouts: Do not sit still for a long time after exercise. They get tired and want to rest and do nothing, but doing nothing is a mistake! Staying active is important if you want to improve recovery and reduce pain. I learned this lesson the hard way, so you do not have to.

How arm training the old school? Then you'll love Killer Arms with Julian Smith, exclusive to Bodybuilding.com All Access. This four-week program will give even the most stubborn biceps, triceps and forearms a loud and clear message with just the right amount of volume, heavy lifting and crazy pumps. This is how arm training should feel!


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