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The 10-6-10 method for size



Lead Photo credit: Damir Spanic

Go to a Globo gym and watch the people who exercise. You will notice that nearly 99% of lifters focus mainly on the concentric or reversing part of each repetition.

You do not care much about highlighting the eccentric or negative part of a movement, and you can go a few months or years before someone puts isometric work into a set.

Bros concentrate so much on the concentric part of the repetition because they can actually feel how the muscle works there, which means that the part of the repetition is responsible for growth, right?

Now, as it turns out, the eccentric, lowering phase offers the greatest potential for muscle growth (1

-2). Oops.

The eccentric rep is your money-maker in terms of increased muscle damage, which is one of the main factors in stimulating growth. It also requires a higher percentage of the fast-twitch fibers to be used early in the set, and not later when the concentric part of the repeat is emphasized (3).

That's why I came up with the 10-6 -10 method. It emphasizes not only the eccentric but also the isometry, along with some other often ignored principles.

10-6-10 Defined

Using the 10-6-10 method, perform a 10- second isometric squeeze – press and hold the weight. You will then immediately switch to 6 slow, 3-5-second eccentric reps while focusing on the muscle you are training. When you're done, finish with 10 repeats.

The 10-second isometry can be performed at virtually any angle of movement, but the most effective way is to bring the muscle into its shortest position as opposed to its extended position) and hold it there.

The isometric 10-second contraction "squeezes" the set so you can really get into a solid mind-muscle connection (MMC), but it also helps to determine the right load for the set. (You probably can not start the sentence with a well-performed 10-second isometry if the weight is too heavy.)

This is what it looks like:

Why 10-6-10? [19659009] If you were frustrated because you did not progress and performed these piston reps to get "X" repeats, then you are your own worst enemy. This type of repeating performance is less effective for mass and strength build-up than repetitions performed with emphasized eccentrics (ie slow and controlled) and controlled but explosive concentrates.

We should also consider the fact that the connection from mind to muscle is a massive part of dictating stress distribution during motion execution. In fact, T Nation employees, Bret Contreras, investigated activation differences when someone was actually thinking of training a particular muscle rather than just exercising the movement he wrote about in Mind-Muscle Connection: Fact or BS

] noteworthy that the lifters in Bret's study did not have to change their shape to direct the nerve drive to specific muscles. They just did an exercise, wondering if they should exercise a specific muscle while exercising, and the muscle activation increased.

The conclusion "No shit, Sherlock" is that if you want a muscle to take the brunt of the work during a movement, you need to think about it. Of course, the strain must be adequate to most effectively enable the connection between mind and muscle. I recognized this long ago and called it a "bridging point".

This is when the weight is too heavy, a good connection between mind and muscle and peak contraction becomes impossible, so the lifter is just focused on "moving the weight" by all possible means. According to research, there seems to be a threshold of between 60% and 80% of 1RM in which MMC is significantly increased (4). If you go above, all bets are disabled.

If you add all that together, you can see that there is more to it than just lifting the weight. There are several possible factors that you can incorporate into each iteration to make it incredibly productive, which increases its size and strength across the board.

These include:

  • highlight the eccentric portion of each repetition, ie controlled subsidence (3) -5 seconds should suffice).
  • Thinking about the muscle you are trying to work on.
  • With appropriate load.

But we are not done yet. This leaves us with the only type of contraction that is even less used than the eccentric – the isometric one. This type of contraction can help to improve the MMC, and if it is efficiently integrated into a set, it can also help to determine the more appropriate loading.

  Dugdale

Exercises that work with 10-6-10

Exercise will be appropriate for this particular method. Exercises with a joint that provide an ascending resistance curve, so that the muscle cries loudest in the fully shortened state, seems obvious. These include sitting leg curls, leg extensions, lateral and curved lateral elevations, etc.

These are best for 10-6-10:

Thorax

  • Hammer Strength Press: You Must Do It Use It Bands for the isometric part of 10-6-10 to work better.
  • Cable Crossover: Partials can be performed from the starting or ending position.
  • Dip: Use ribbons.

Shoulders

  • Lateral and Bend Side: Use dumbbells or cables.
  • Hammer Presses or Presses: Use belts to make the isometric part of the movement more feasible

Spine Width

  • Lat Pulldown
  • Chin-Up: If you are strong enough.

Back Thickness

  • Dumbbell Row: Chest-assisted rows work better because the backs must be supported during the isometric part of the exercise.

Quads

  • Leg Straightener
  • Hack Squat: Use Bands. Come halfway to the isometric. Then do 6 full reps and then cuts from the bottom.

Hamstrings

  • Seated Curl
  • Lying Curl: Maintain full hip extension throughout the set.
  • Romanian Deadlift (RDL): Okay, I'm a madman. Iso hold in the stretched position, 6 full repeats and then 10 partials in the lower quarter of the ROM. Ouch.

Triceps

  • Close-grip bench press: Use tapes.
  • Triceps Kickback
  • Cross Body Triceps Extension: This can be done in the Cable Transfer Machine] Biceps
    • Spider Curl
    • Behind the Back Pull Curl: Rather than the rod behind to pull her neck, lure her there.

    This is not an exhaustive list. There are a variety of movements that you can use with 10-6-10. It's just a start. My advice is to use this method in exercises where you can feel the muscle contract during isometric holding. Two sets of a particular exercise should be more than enough.

    You also need to do your big basic moves, such as Squats, bench, gradients, overheads, etc., which are not as suitable for 10-6-. 10 But I still recommend using controlled eccentrics in all of these. The eccentric part of the Representative is your backer when it comes to pushing ahead with the new growth or strength you have missed so far.


    The Best Way to Lift Weights



    Eccentric Training for More Muscle


    References

    1. Roig M, O'Brien K, Kirk G, Murray R, McKinnon P, Shadgan B and Reid WD. "The Effects of Eccentric versus Concentric Resistance Training on Muscle Force and Mass in Healthy Adults: a Systematic Review with Meta-analysis", Br J Sports Med 43: 556-568, 2009

      2.Hortobagyi T, Hill JP, JA Houmard, Fraser DD, Lambert NJ and Israel RG. "Adaptive responses to muscle extension and shortening in humans." J. Appl Physiol (1985) 80: 765-772, 1996.

    2. Ureczky Dóra1, Vácz, Gabriella, Costa, Andreas1, Kopper, Bence1, Lacza, Zsombor, Tibor4, Tihanyi, József1. "The effects of short-term exercise training on peak torque depend on time and fiber type," Journal of Strength and Condition Research, 2014.
    3. Calatayud J1, J. Vinstrup. Jakobsen, Sundstrup E1, Brandt M1, Jay K12, Colado JC, Andersen LL. "Importance of Mind-Muscle Connection During Progressive Resistance Training," European Journal of Applied Physiology, 2015.

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