10x10 Squats

10x10 Squats

10 sets of 10 squats, is a basic version of the GVT German Volume Training Routine is a very demanding whole body body building routine.

Squats as a full body movement?

Absolutely, squats train your whole body, not just your legs.

The squat brings into play every thing into play from your traps down to your toes.

Many trainers have grown big on just squats.

The 10x10 squat program can be used 2-3 times per week as a standalone routine if you're strapped for time and need to get the most bang for your book with the time you have.

Simply perform 10 sets of 10 reps with 1-2 min rest between sets after warming up sufficeiently.

Don't forget to puke and return at least 2 days later to the squat rack to repeat.

Easy Bodybuilding Routines

Simple Bodybuilding Routines

To get massive gains from a body building routine, it doesn't have to be complex.

The 5x5 system is a fantastic routine for adding mass and bulk whilst vastly increasing strength gains.

This system is an old, proven formula. Here's my take on it

5 reps for 5 sets (rest 1-3 mins)



Monday - Wednesday - Friday or 3 days weekly with a day rest between sessions. Alternate between exercises (1 week you'll squat twice - the following you'll deadlift twice)

1) Barbell Squats (alternate with deadlift)

2) Bench Press (alternate with military press)

3) Barbell Rows or T-Bar Rows (alternate with stiff leg deadlifts)

4) Barbell Curls/Power curls (Alternate with tricep extension)

Finish with ab work (3x20 roman chair and weighted ab curls)

+ 1 routine from the following

Sandbag carry for distance
Rock carry for distance
Farmers walk for distance
Kettlebell/dumbbell swings for time

Top Bodybuilding Websites

Top 10 Bodybuilding Websites

The Top 10 Body Building Websites?

Definitely, these are the Top 10 BB sites that get the most traffic.

1. Bodybuilding.com

2. Getbig.com

3. Bodybuilding4u.com

4. Bodybuilders.com

5. Muscletalk.co.uk

6. Veganbodybuilding.com

7. Anabolic.ca

8. Illpumpyouup

9. GMV Productions

10. Mr Supplement.com.au

Escalating Density Training EDT

Escalating Density Training|EDT Bodybuilding

Charles Staley's invented a bodybuidling protocol called Escalating Density Training (EDT).

The protocol is a very simple one. However, simple does not mean it is easy. Many things look simple on paper but practice is another. This program is fantastic method for building bulk and strength fast.

So what is EDT and how does it work?

Simply put, train and alternate between antagonisitc exercises in a short timed set. Generally this would be 20 minutes long and is called a PR Zone.

2 PR zones are trained per workout.

To select the weight use a load that you can get 10 good form reps with.

As an example you would do 10 reps bicep curl and 10 rep tricep exstension and keep rotating back and forth between the exercises without rest until the you have completed the full 20 minutes.

When form deteriorates it is OK to drop the amount of reps to 8 and 8 then 7 and 7 etc providing you can keep progressing to the end of the set.


Make sure you never work to failure and also keep records of the reps performed as they will be your target to beat in the next workout.

Once you are able to do 20% more repetitionss than your initial EDT training workout, then you can increase the load by 5% and start over again.

Sample Workout Format for EDT:

In the format of a bodybuilding split routine.

* Monday- Lats & Elbow ExtensorsPR Zone 1
* A- Chin Ups
* B- Lying EZ Bar triceps extensions
*
* PR Zone 2
* C- Seated Rows
* D- Reverse grip tricep pushdowns

* Tuesday- Lower Body/TrunkPR Zone 1
* A- Back Extensions
* B- Swiss Ball Crunches
*
* PR Zone 2
* C- Leg Extensions
* D- Leg Curls

* Thursday- Pecs/Elbow FlexorsPR Zone 1
* A- Bench Press
* B- Low Cable Curls
*
* PR Zone 2
* C- Hammer Incline Presses
* D- Preacher Hammer Curls

* Friday- Lower BodyPr Zone 1
* A- Alternating Lunges
* B- Sit Ups
*
* PR Zone 2
* C- Seated Calf Raises
* D- Russian Twists

Escalating Density Training is a simple protocol but will not yield simple results. Give this a try and watch how you grow. Be warned though that this routine will give you major muscle soreness (DOMS)

Power to The People Bodybuilding

Power to The People Bodybuilding

Another interesting bodybuilding/strength routine is that of Pavel Tsatsouline's - Power to the People Program. Also known as PTTP (Strength for Everyone).

Pavel's system is based upon 2 very simple exercises. You could say 1 for the lower body and one for the upper body. But in reality, both the exercises in this routine are somewhat FULLBODY exercises.


What are the exercises used in the Power to The People Program?

2 simple one's -

The Deadlift
The side press.

The set and rep format for this training routine is simple.

2 sets of 5 reps.

First set is 80% 1 REP max then back off set (2nd set) with less weight (approx. 10% less)

The idea is that this routine can be done almost daily to build strength gradually and get into the groove. GTG - grease the groove.

Also, for bodybuilding purposes this routine can be performed for multiple sets
e.g. First set @80% for 5 reps

2nd-3rd-4th-5th....... sets at 10% less until form deteriorates.


Here are some pointers for this style of training.

POWER TO THE PEOPLE! ROUTINES

General Points:
* Never work to failure
* Preferred Exercises: Deadlift (with variations); Side Press (or Floor Press, or Bench Press, or Incline Press); opt. Curl; PTP Variation appeared in an article that used Squat, Deadlift and Bench Press
* Preferred Length of Cycle: 8-12 workouts
* If combining with another routine, e.g. Combat Conditioning or high rep ballistic 1 arm snatches, alternate programs every 2 weeks (i.e. 2 weeks PTP, 2 weeks snatches; back to PTP) even if you don't complete your 8-12 workouts in that time period. Longer cycles will cause you to lose your edge.

Name Purpose Rep Scheme Rest Frequency

PTP Wiry Strength 5, 5 @ 90% of the 1st set 3-5 minutes Up to 5x/week

PTP Variation Wiry Strength 5-4-3-2-1-[opt. 1-2-3-4-5] As reps decrease, increase the weight but not necessarily on every set Rest number of minutes equal to preceding set (i.e. 5 reps/5 minutes rest; 4 reps, 4 minutes rest, etc.) Up to 5x/week

Bear Strength and Bulk PTP, then add: 5 @ 80% of the 1st set [repeat @ 80% until form begins to get shaky] Decrease rest periods so workout can be completed in no more than c.45 minutes 2-4x/week

Bear Variation* Strength and Bulk PTP, then add sets of 1-5, waving up and down around 80% of the 1st set As PTP, but during singles reduce to approximately 30 sec. 2-4x/week

*This is only one possible variation. Rest periods, numbers of sets, reps, etc. can all be varied. The goal is to maximize volume with as little fatigue as possible. Experiment to find what works for you.

German Volume Training

German Volume Training

German Volume Training(GVT) is quite a simple bodybuilding routine for muscle building and strength enhancement.

GVT was brought back into the frame by leading Strength trainer Charles Poliquin

The basics of the GVT program is 10 sets of 10 reps with only 1 minute strict rest time between sets.

Exercises should be limited to compounds and the starting weight should be @ 45-60% of your 1 repetition max

To maximise and make most use of German Volume Training then compound exercises are recommended.

So what is the definition of a compound exercise?

A Compound exercise is a multi-joint movement that works more than one muscle simultaneously. The opposite of isolation exercises.

Generally, all kettlebell training exercises are compound exercises as they involve the large muscle groups all together.

What exercises are most beneficial when doing German Volume Training?

As you should be using compound movements then the following exercises will reap most benefit:

Legs - Squat
Chest - Bench Press
Shoulders - Standing press
Back - Deadlift, bent row

Attention to other areas of the body can be addressed after a GTV workout. i.e. Bicep curls etc last (3x10)

A simple German Volume Training session could be:

Monday
Squat 10x10
Bench Press 10x10

Thursday

Deadlift 10x10
Shoulder Press 10x10

although many strength athletes and bodybuilders peform this routine with a 3 day cycle

Here's some tips from Charles Poliquin:

What are the most important points regarding German Volume
training:
1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, i.e. ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined
starting weight. The load used is submaximal, you do not try to reach failure on all sets,
but only the last three should be hard. Basically you get the training effect from the law
of repeated efforts

Bodybuilding Routines