I am currently working on a new book that will be titled, From Giants To Pyramids. The Subtitle will be, The 4 x 10 Workout. The start of the book will make up this blog post and each successive section of the book will make up the content of future blog posts for the next 5 to 10 weeks until the book is finished. Here then is the start of the book:
Introduction
From Giants to Pyramids; The 4 x 10 Workout, is designed to stimulate your muscles with a variety of training stresses through the use of four different types of workouts. The program is based on training each muscle group with four sets of ten reps in each workout, but the arrangement and order of exercises will change from workout to workout.
Each workout will vary in regard to fatigue and load. The first workout is performed with an emphasis on training each muscle in a manner that produces substantial fatigue. The workouts grow progressively heavier with less and less emphasis on fatigue until the heaviest weights are used during the fourth and final workout. The final workout is performed by pyramiding the poundages through the use of successively heavier sets until the heaviest weights are reached on the final two sets for each muscle group.
The details of each type of workout will be explained as you continue to read through the rest of the book.
Chapter 1
Three Ways To Trigger Strength And Bigger Muscles.
Scientists who study muscle growth still have unanswered questions in regard to the physiological mechanisms that cause muscle growth. One of the leading experts in the science of muscle growth is a bodybuilder, trainer, and researcher, by the name of Brad Schoenfeld. Schoenfeld believes that there are three main training mechanisms that trigger strength and muscle growth. These three triggers include:
1. Metabolic stress which is amplified by the production of muscular fatigue
2. Mechanical tension caused by sufficient training loads
3. Muscle damage which can be caused by fatigue, load, and training volume.
Many lifters and bodybuilders prefer a training method that focuses on one of the triggers listed for strength and muscle growth while overlooking the other two. If your goal is to maximize the effect of the time and work that you put into your training, you may find more success by incorporating all three triggers through the use of different types of workouts. In the next chapter, the first trigger will be addressed, which means the content will focus on metabolic stress caused by the rapid onset of muscular fatigue.
Chapter 2
Giant-Sets and Super-Sets
In this program, the means for producing the rapid onset of muscular fatigue will be accomplished through the use of giant-sets for the same muscle group, and super-sets for the same muscle group.
Giant-Sets
Giant-sets are performed by doing four consecutive sets for the same muscle group without any rest between sets. A similar strategy is to perform strip sets by doing the same exercise for four consecutive sets with little to no rest between sets. Since no rest is allowed between sets for the same muscle group, you will not recover your strength from set to set and will be forced to decrease the weight, or, “strip weight off the bar” for each consecutive set until you have completed four sets.
An example of a giant-set for the chest muscles is to perform four different chest exercises with each exercise being performed for one set of ten reps. This example is presented below:
1. Dumbbell Flies for 1 set of 10 reps
2. Dips for 1 set of 10 reps
3. Bench Presses for 1 set of 10 reps
4. Incline Dumbbell Flies for 1 set of 10 reps
Rest only as long as it takes to switch from one exercise to the next.
The exercises listed are only an example. If you prefer different exercises, or a different order for the exercises listed, you should follow your own preference.
Super-Sets for the same Muscle Group
A super-set for the same muscle group will also create enough fatigue to place a substantial metabolic stress on your muscles. A super-set is performed by doing two consecutive exercises, or two consecutive sets for the same muscle group. No rest should be taken between sets. After doing a super-set for one muscle group, I suggest doing a super-set for a different muscle group before returning to a second super-set for the first muscle group. By the end of the workout, each muscle group should be trained with two super-sets, which amounts to four sets of ten reps for each muscle group. An example of super-setting is listed below:
Super-set for chest
Bench press for 1 set of 10 reps followed by dips for 1 set of 10 reps
Super-set for back
Lat pulldowns for 1 set of 10 reps followed by seated pulley rows for 1 set of 10 reps
Repeat each Super-Set
Repeat the super-set consisting of bench presses and dips for chest
Repeat the super-set consisting of lat pulldowns and seated pulley rows for back.
Metabolic Stress
Remember, giant-sets and super-sets for the same muscle group are designed to create metabolic stress within your muscles which is only one of the mechanisms for triggering strength and growth.
Next Blog
In the next blog, super-sets for opposing (or antagonistic) muscle groups will be addressed along with pyramiding your poundages. These strategies will shift the focus from creating metabolic stress to mechanical tension as a means for promoting strength and muscle growth. In the mean-time, may God bless you with the best of training.
Related Content
Giant-set
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Super-Set
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Blog Entry 2
From Metabolic Stress To Increased Mechanical Tension
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Chapter 3
Reorganizing Giant Sets And Super-Sets To Reduce Fatigue
After reading the last two chapters, it should be clear that giant-sets and super-sets can be used to perform consecutive sets for the same muscle group in order to produce fatigue and create metabolic stress. However, you can use giant-sets and super-sets in a way that does not produce as much fatigue and metabolic stress within the same muscle group. This is accomplished by allowing a muscle group to recover its strength to a greater degree before working it again with another set. The reduction of fatigue by allowing a muscle more recovery time between sets to regain its strength means that you will be able to lift more weight. The heavier weights will create more mechanical tension which is the second trigger that can be used to activate strength and muscle group.
The way to avoid an emphasis on fatigue when doing giant-sets is to do four consecutive sets for four different muscle groups instead of doing four consecutive sets for the same muscle group. Likewise, you can do super-sets for opposing muscle groups instead of doing them for the same muscle group. In doing so, a muscle will have time to recover its strength after performing a set before it is worked with another set. The way to do this with super-sets will be discussed in the next chapter.
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Chapter 4
Super-Sets For Opposing Muscle Groups
When using super-sets for opposing muscle groups, you perform one set for a muscle group followed immediately by a set for a different muscle group that has the opposite function of the first muscle group. For example, you can do a set for your chest muscles, followed immediately by a set for your back muscles. Not only are the chest muscles and back muscles on opposite sides of the body, they have the opposite functions. This becomes evident when you consider that the primary function of the chest muscles is to move the arms forward, and the primary function of the back muscles is to move the arms backward. An example of doing a super-set for the chest and back muscles is to perform one set of bench presses for the chest, followed immediately by a set of seated pulley rows for the back.
Super-sets for opposing muscle groups do not cause the rapid build-up of fatigue within the same muscle group that will occur when doing a super-set for the same muscle group. For example, if you do a super-set consisting of a set for your chest, followed immediately by a set for your back, your chest muscles will start to recover their strength while you are working your back muscles. Likewise, your back muscles will be in the process of recovering their strength while you are working your chest muscles. The fact that a muscle group is given time to recover its strength between sets will allow you to use more weight throughout the workout. By using more weight, you will create more mechanical tension on your muscles, and mechanical tension is one of the triggers for strength and growth.
When super-setting opposite muscle groups for this program, the super-sets are to be performed in a specific order. Specifically, you will do a super-set for chest and back, followed by a second super-set for chest and back. The next step is to perform two super-sets for your quads and hamstrings. Repeat the whole process in order to perform four sets of ten reps for chest, back, quads, and hamstrings. An example of this procedure is written out below:
1st Super-Set for Chest and Back
Bench press for 1 set of 10 reps followed by seated pulley rows for 1 set of 10 reps
2nd Super-Set for Chest and Back
Bench press for 1 set of 10 reps followed by seated pulley rows for 1 set of 10 reps
1st Super-Set for Quads and Hamstrings
Goblet squats for 1 set of 10 reps followed by leg curls for 1 set of 10 reps
2nd Super-Set for Quads and Hamstrings
Goblet squats for 1 set of 10 reps followed by leg curls for 1 set of 10 reps
3rd Super-Set for Chest and Back
Bench press for 1 set of 10 reps followed by seated pulley rows for 1 set of 10 reps
4th Super-Set for Chest and Back
Bench press for 1 set of 10 reps followed by seated pulley rows for 1 set of 10 reps
3rd super-Set for Quads and Hamstrings
Goblet squats for 1 set of 10 reps followed by leg curls for 1 set of 10 reps
4th Super-Set for Quads and Hamstrings
Goblet squats for 1 set of 10 reps followed by leg curls for 1 set of 10 reps
Remember, super-sets are to be performed with no rest between the two exercises that make up the super-set.
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Chapter 5
Giant-Set Circuits While Pyramiding Weight
Super-sets for opposing muscle groups allow more time to recover strength between sets, but the rest and recovery between sets can be extended even more by using giant-sets in the form of circuits. When using giant sets in the form of circuits, you perform four consecutive sets with out any rest between sets, but each set is performed for a different muscle group instead of the same muscle group. For example, you would perform a set for your chest muscles, followed immediately by a set for your back muscles, followed immediately by a set for your quadriceps, followed immediately by a set for your hamstring muscles. These four sets would make up a giant-set or one circuit of four exercises. In this program, you keep repeating the circuit until four circuits have been performed.
Pyramid your Poundages for Circuits One, Two and Three
When performing circuits, you will start out with moderately light weights for the first circuit, and increase the poundages of each exercise for each successive circuit until you hit your top weight for each exercise on your third circuit. The weights then remain the same for the fourth circuit so that the third and fourth circuit are performed with the same poundages. This process of adding weight to each successive circuit is called pyramiding your circuits.
When pyramiding the poundages of your circuits, the poundages of your first circuit should be 50% to 60% of the poundages that you will use for your third and fourth circuits. The poundages for your second circuit should be performed with about 75% to 80% of the weight that you will use for your third and fourth circuits. The poundages for your third and fourth sets are your heaviest sets and you will use the same poundages for both circuits.
The amount of weight that you select for your final two circuits should be the maximum weight that you can lift while maintaining the ability to use a steady even rep pace for all ten reps. This means if you were to do an eleventh rep, your rep speed would slow down due to the fatigue accumulated from the first ten reps. If you find that you can do an eleventh or twelfth rep while maintaining a steady even rep pace, increase the weight enough so that you can only do ten reps using a steady even rep pace. On the other hand, if you can only do eight or nine reps using a steady even rep pace, decrease the weight enough to perform ten reps using a steady even rep pace.
An Example of a giant-set that makes up a circuit of four different exercises for four different muscle groups is listed below:
Chest Muscles: Bench press for 1 set of 10 reps
Back Muscles: Seated Pulley Rows for 1 set of 10 reps
Quadriceps: Goblet Squats for 1 set of 10 reps
Hamstrings: hyperextensions for 1 set of 10 reps
The circuit listed above would be repeated until it has been performed four times. Remember, pyramid your poundages by increasing the weight for each circuit according to the following guidelines:
Circuit 1:
Use 50% to 60% of the top weight you will be using for the third and fourth sets.
Circuit 2:
Use 75% to 80% of the top weight you will be using for the third and fourth sets.
Circuit 3 and 4:
Use 100% of the weight that you can use while maintaining
the ability to use a steady even rep pace for ten reps.
Once again, the reason you are using circuits is that they allow a muscle group to rest longer before coming back to the same muscle group and exercise. The increase in rest allows the muscle to recover its strength, which will enable you to use more weight. The ability to use more weight will place more mechanical tension on your muscles. An increase in mechanical tension is one of the triggers that can be used to stimulate strength and muscle growth.
Summary
At this point, the last blog plus this blog have provided an explanation for how to create two training mechanisms that trigger muscle size and strength. These two triggers include metabolic stress and mechanical tension. Metabolic stress is created by performing giants-sets and super-sets for the same group. This was explained in the last blog. Mechanical tension is created by providing sufficient load through the use of super-sets for opposing muscle groups. Mechanical tension is enhanced even more by using circuits in order to allow each muscle group more rest time between sets to recover their strength. Since a muscle will be stronger due to more recovery time between sets, you can use more weight and create more mechanical tension.
In the next blog, I will address a third trigger for muscle growth and strength, which is muscle damage. Until then, may God bless you with the best of training.
Related Content
Quantifying Mechanical Tension
Three Strategies For Optimizing Mechanical Tension
Force Mechanical Tension Video
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Blog Entry 3
Chapter 6
Muscle Damage
Of the three mechanisms that stimulate strength and muscle growth, the first two have been addressed including, metabolic stimulation, and mechanical tension. The third mechanism is muscle damage. The most likely indicator that muscle damage has occurred is the presence of muscle soreness the day after a workout.
Causes of Muscle Damage
Muscle damage is often the result of an unfamiliar training stress that your muscles are not accustomed to. This can come in the form of more metabolic stress and fatigue that your muscles are not accustomed to, and it can also come in the form of an increased load that your muscles are not accustomed to. When you consider this, muscle damage will tend to be a byproduct of metabolic stress and mechanical tension, which are the first two triggers of muscle growth that were the topic of discussion in the previous chapters.
Muscle damage can also be activated by a change of exercise motions and angles that your body is not familiar with, and it can be activated through an increase in volume or frequency that your muscles are not accustomed to.
The extent of the role that muscle damage plays in the activation of muscle growth and strength is not well understood. Perhaps the most recognized mechanism for triggering muscle growth and strength is mechanical tension. Metabolic stress also seems to play a role, but among the scientific researchers within the weight training community, some believe that muscle damage does play a role in muscle growth, while others are uncertain as to whether it plays a significant role. It also seems that more is not better. While some degree of muscle damage may lead to muscle growth, there comes a point at which too much damage is detrimental to the growth process. However, in this chapter and the next chapter, one more training strategy will be discussed that can lead to muscle damage in the case that it does have a positive effect on muscle growth.
At this point, it is important to know that the progressive changes that occur within the four types of training that have been discussed so far will stimulate some degree of muscle damage. Just to review, the four types of training that have been discussed include:
1. Giant-sets for the same muscle group
2. Super-sets for the same muscle group
3. Super-sets for opposing muscles
4. Giant-set circuits for four different muscle groups.
All of the methods listed above are used in conjunction with four sets of ten reps, which means the four methods do not provide a significant change in training volume. If a significant increase in volume is included, it will provide an unfamiliar stress to your muscles, and you may find that it results in another round of muscle damage. You must then decide from your results whether it is beneficial for muscle growth in the context of your own experience. Increasing your training volume is an optional strategy that you can use if you choose to. If you don’t include it, some degree of muscle damage will take place anyway just by engaging in the changes of training that will naturally occur as a result of using the first four strategies. However, if you wish to include a temporary increase in training volume, proceed to the next chapter.
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Chapter 7
Increase Training Volume
There are four phases of training in this system, and they are all based on performing four sets of ten reps for each muscle group. You can make a temporary change to this by doing a second round of four sets of ten reps for each muscle group. In other words, you will do eight sets of ten reps for each muscle group. If you choose to include this option, it is an extension of the fourth and final training phase, which means that you will do eight sets in conjunction with giant-set circuits for four different muscle groups.
Decrease Training Frequency
In order to increase to eight sets of ten repetitions without overtraining, I suggest you decrease your training frequency from training each muscle group three times per week to twice per week. While you can recover from training your whole body three times per week with four sets of ten reps, it can easily escalate into overtraining if you double the volume of your whole-body workouts to eight sets of ten reps. This being the case, I recommend a split routine for those who choose to increase their training volume to eight sets of ten reps, and to limit each muscle group to two training sessions per week.
The split that I would recommend is to divide the muscle groups of your body into two separate groups.
The first group consists of the following muscles:
Back muscles
Chest muscles
Quadriceps
Hamstrings
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The second group consists of the following muscles:
Deltoid muscles of the shoulders
Calf muscles
Biceps muscles
Triceps muscles
The muscle groups in the first group should all be trained in the same workout, and should be trained twice per week. For example, you can train them on Monday and Thursday. The second group of muscle should also be trained twice per week on different days. An example would be to train them on a Tuesday and Friday.
When performing two rounds of four sets of ten, it is important to use giant-set circuits while pyramiding your weights which was discussed in chapter five. The giant set circuits provide the most rest time between sets for the same muscle group. This enables you to avoid the rapid build-up of fatigue while keeping the volume high.
Example of Two Rounds of Giant-Set Circuits
An example of doing two rounds of giant-set circuits would be to do a first round for 4 sets of 10 reps using the following circuit for chest, back, quads, and hamstrings:
Chest Muscles: Bench press for 1 set of 10 reps
Back Muscles: Seated Pulley Rows for 1 set of 10 reps
Quadriceps: Goblet Squats for 1 set of 10 reps
Hamstrings: hyperextensions for 1 set of 10 reps
Repeat this giant set circuit until you have completed four circuits.
After completing four circuits, do another four circuits for the same muscle groups but change the exercises. The following is an example of a second giant-set circuit that you can perform:
Chest Muscles: Incline Dumbbell Press
Back Muscles: Lat Pull Downs
Quadriceps: Sissy Squats
Hamstrings: Leg Curls
Remember that when you perform a giant-set circuit of four sets, you should start out light for the first circuit and increase the weight of each exercise when proceeding to the next circuit until you reach the third circuit. The weight then remains the same for the third and fourth circuits. The poundages should be pyramided as follows:
Circuit 1:
Use 50% to 60% of the top weight you will be using for the third and fourth sets.
Circuit 2:
Use 75% to 80% of the top weight you will be using for the third and fourth sets.
Circuit 3 and 4:
Use 100% of the weight that you can use while maintaining
the ability to use a steady even rep pace for ten reps.
At this point, you should understand that metabolic stress, mechanical tension, and muscle damage are the three basic mechanisms that trigger muscle growth and strength. This program is designed to activate these mechanisms through four training strategies which include:
1. Giant-sets for the same muscle group (explained in chapter 2).
2. Super-sets for the same muscle group (explained in chapter 2).
3. Super sets for opposing muscle groups (explained in chapter 4).
4. Giant-set circuits for four different muscle groups (explained in chapter 5).
An optional extension of the fourth strategy is to do two rounds of Giant-set circuits for each muscle group for added training volume.
In the coming chapters (and blogs), examples of whole-body workouts will be given for each training strategy, and an example of a split routine will be given for the fourth training strategy if you choose the option of doing two rounds of giant-set circuits. May God bless you with the best of training.
Related Resources
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Blog Entry 4
This is part four of a series of articles that make up an explanation of the 4 x 10 workout. This section deals with The Giant-Set Workout, which consists of giant-sets for the same muscle group. The previous articles that lead up to this article can be found at the following link:
From Giants To Pyramids; The 4 x 10 Workout
The rest of this article is a continuation of The 4 x 10 Workout:
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Chapter 8
Giant-Set Workouts
In chapter two, an example of a giant set for the chest muscle was provided. The giant set consisted of four consecutive different exercises with no rest between sets. Each set is to be performed for one set of 10 reps before moving to the next set. Remember that the purpose of giant-sets for the same muscle group is to create metabolic stress in the form of fatigue for the same muscle group. This is achieved by working a muscle without any rest between sets.
While chapter two provided an example of a giant-set for one muscle group, the purpose of this chapter is to provide an entire workout that includes giant-sets for every muscle. The first giant-set will be a repeat of the giant-set for the chest which was listed in chapter two. The rest of the giant sets will cover the major muscle groups that make up the rest of the body. The muscles worked will include:
Chest
Back
Quadriceps
Hamstrings
Deltoids
Calves
Biceps
Triceps
An example of a giant-set workout for these muscle groups is presented starting on the next page:
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Giant Set Workout
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Giant-Set for Chest Muscles
1. Dumbbell Flies for 1 set of 10 reps
2. Dips for 1 set of 10 reps
3. Bench Presses for 1 set of 10 reps
4. Incline Dumbbell Flies for 1 set of 10 reps
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Giant-Set for Back Muscles
1. Lat Pulldowns for 1 set x 10 reps
2. Seated Pulley Rows for 1 set x 10 reps
3. Machine Pullovers, or Dumbbell Pullovers for 1 sets x 10 reps
4. T-Bar Rows or Bent-over Barbell Rows for 1 sets x 10 reps
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Giant-Set for Quadriceps
1. Goblet Squats for 1 set of 10 reps. (Stay as upright as possible)
2. Sissy Squats for 1 set of 10 reps
3. Straddle Squats for 1 set of 10 reps. (Stay as upright as possible)
4. Leg Extensions for 1 set of 10 reps
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Giant-Set for Hamstrings
1. Leg Curls for 1 set of 10 reps
2. Hyperextensions for 1 set of 10 reps
3. Staddle Squats with a dumbbell for 1 set of 10 reps. (Sit back as far as possible when squatting and lift the dumbbell slightly forward as you ascend from the squat).
4. Romanian Deadlifts for 1 set of 10 reps. (Focus the tension on the hamstrings)
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Giant-Set for Deltoids
1. Dumbbell Lateral Raises for 1 set of 10 reps
2. Dumbbell Front Raises for 1 set of 10 reps
3. Bent-Over Dumbbell Lateral Raises for 1 set of 10 reps
4. Overhead Press with Dumbbells for 1 set of 10 reps
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Giant-Set for Calf Muscles
1. Standing Calf Raises for 1 set of 10 reps
2. Seated Calf Raises for 1 set of 10 reps
3. Forward Leaning Calf Raises 1 set of 10 reps. (Get in a position like you are doing a push up with your feet on the floor and your hands on a bench with your arms straight, then do calf raises).
4. Stride Position Calf Raises With Back foot 1 set x 10 reps. (Put your hands flat against a wall with your arms straight out in front of you. Position your feet into a stride stance with your front foot 18 inches to 2 feet ahead of your back foot. Keep the weight on your back foot and do calf raises with your back foot, then change feet and repeat).
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Giant Set for Biceps
1. Incline bench Dumbbell Curls for 1 set of 10 reps
2. Standing Dumbbell Curls for 1 set of 10 reps
3. Spider Curls or Concentration Curls for 1 set of 10 reps
4. Standing Cable Curls for 1 set of 10 reps
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Giant Set for Triceps
1. Dips or Machine Triceps Dips for 1 set x 10 reps
2. Triceps Press-downs with a cable for 1 set of 10 reps
3. Overhead Triceps Extension for 1 set x 10 reps
4. Push-ups with hands 18 inches apart and elbows in for 1 set x 10 reps
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Strip-Sets or Drop-Sets
If you prefer to just do one exercise per muscle group instead of four different exercises, you can do a modified form of giant-sets called strip-sets. Strip-Sets are also called drop-sets by some people. An example of a strip-set would be to do bench presses for four sets of 10 reps with no rest in between sets. This would be done by starting with a weight that you could bench press for 10 reps while stopping two to three reps short of max reps to failure (i.e. leave two or three reps in reserve). You would then immediately strip just enough weight off the bar to do 10 more reps, and repeat this procedure until you have performed four sets of ten reps for the bench press. Each set should be performed with a weight that would push you to the point of stopping when you are about two to three reps short of failure. The strip set process of four sets of ten reps would be performed for one exercise for each muscle group.
Intensity of Effort
Notice I do not recommend pushing to the point of failure when doing strip-sets. The same holds true when doing four different exercises for a giant-set for the same muscle group. You do not need to kill yourself on every set to stimulate metabolic stress with giant-sets. Use a weight that allows you to maintain a steady even rep pace for all ten reps.
If you use too much weight, it will force you to decrease your rep speed and do slow strenuous grinder reps at the end of each set, which means you are pushing too hard. Pushing too hard will require longer recovery times between workouts which will only work well if you have the type of physiology that stays anabolic for a long period of time between workouts. Most people who do not take steroids do not remain anabolic within a given muscle group for more than forty-eight hours after working that muscle group. Pushing to the limit of your ability to maintain a steady even rep pace allows you to train hard enough to stimulate muscle growth, without training so hard that you can’t recover quickly for another workout.
In the next article, the content will shift to the use super-sets for the same muscle group. This will still emphasize the stimulation of muscle growth by creating metabolic stress, but the metabolic stress won’t be as severe as when using giant-sets. Until then, may God bless you with the best of training.
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Blog Entry 5
This is part 5 of a series of articles that combine to provide an explanation of The 4 x 10 Workout.
Chapter 9
Super-Setting For The Same Muscle Group
The previous chapter emphasized stimulating muscle growth through the production of metabolic stress in the form of the rapid build up of fatigue. This is created through the use of giant sets consisting of four consecutive exercises for the same muscle group with little to no rest between sets.
In this chapter, metabolic stress is still emphasized, but not to the same extent of the previous chapter which featured giant-sets. The training emphasis in this chapter will focus on performing a super-set consisting of two different exercises for the same muscle group.
After performing a super-set for a muscle group, switch to a super-set for a different muscle group. Keep moving to different muscle groups until you have trained four different muscle groups with super-sets. The four different muscle groups that should be trained are listed below. I also recommend that you train them in the order listed.
1. Chest muscles
2. Back muscles
3. Quadriceps muscles
4. The Hamstring muscles
You can select exercises for each muscle group according to your own preference. If you are uncertain as to which exercises to perform, an example of super-sets for each muscle group is listed below:
Super-Set 1: Do a super-set for your chest muscles.
Example
Perform 1set of Incline D.B. Presses for 10 reps
Perform 1 set of Wide Grip Dips for 10 reps
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Super-Set 2: Do a super-set for your back muscles.
Example
Perform 1 set of Seated Pulley Rows for 10 reps
Perform 1 set of Lat Pulldowns for 10 reps
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Super-Set 3: Do a super-set for your quadriceps muscles.
Example
Perform 1 set of Leg Extensions for 10 reps
Perform 1 set of Goblet Squats for 10 reps
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Super-Set 4: Do a super-set for your hamstring muscles.
Example
Perform 1 set of hyperextensions for 10 reps
Perform 1 set of leg curls for 10 reps
REPEAT SUPER-SETS 1-4
After you perform a super-set of two exercises for the four muscle groups listed above, repeat the procedure one more time. In doing so, each muscle group will be trained with four sets, and each set should consist of ten reps.
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Super-Sets for Deltoids, Calves, Biceps, and Triceps
When you finish your second round of super-sets for chest, back, quadriceps, and hamstrings, you will do two rounds of super-sets for four different muscle groups including:
1. Deltoid muscles
2. Calf muscles
3. Biceps muscles
4. Triceps muscles
Once again, you can select exercises for each muscle group according to your own preference. If you are uncertain as to which exercises to perform, an example of super-sets for each muscle group is listed below:
Super-Set 1: Do a super-set for your deltoid muscles.
Example
Perform 1 set of D.B. Lateral Raises for 10 reps
Perform 1 set of D.B. Overhead Presses for 10 reps
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Super-Set 2: Do a super-set for your calf muscles.
Example
Perform 1 set of Standing Calf Raises for 10 reps
Perform 1 set of Seated Calf Raises for 10 reps
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Super-set 3: Do a super-set for your biceps muscles.
Example
Perform 1 set of Seated Incline D.B Curls for 10 reps
Perform 1 set of Standing Barbell Curls for 10 reps
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Super-Set 4: Do a super-set for your triceps muscles.
Example
Perform 1 set of Cable Press-Downs for Triceps for 10 reps
Perform 1 set of Lying Triceps Extensions for 10 reps
REPEAT SUPER-SETS 1-4
After you perform a super-set of two exercises for the deltoids, calves, biceps, and triceps, repeat the procedure one more time. In doing so, each muscle group will be trained with four sets, and each set should consist of ten reps.
Intensity and Level of Effort
When determining how hard you are going to push each set, I once again recommend using a weight that challenges you to perform 10 reps using a steady even rep pace for every rep of the set. If the amount of weight you are using forces you to use sloppy form at any point during a set, or you are forced to decrease your rep speed in order to squeeze out slow strenuous grinder reps at the end of a set, the weight is too heavy and you are pushing too hard. In contrast, if you come to the end of a set and feel like you could have done more than ten even paced reps, increase the weight. The ideal level of effort is to use a weight that allows you to maintain a steady even rep pace for ten reps, no more, no less.
Next Article
In the next article, the content will shift to super-sets for opposing muscle groups instead of the same muscle group. Until then, may God bless you with the best of training.
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Blog Entry 6
This article is part 6 of a series of articles that explain The 4 x 10 Workout, which consists of four phases of training. The first phase is based on giant-sets for the same muscle group. The second phase consists of super-sets in which two different exercises are performed in succession for the same muscle group. The third training strategy is based on performing super-sets for opposing muscle groups, and the third strategy will also be the focus of this article. If you need to refer to the content from previous articles, you can do so by clicking on the following link:
From Giants To Pyramids: The 4 x 10 Workout The following is a continuation of the series of articles which picks up at chapter 10. . Chapter 10 Super-Sets For Opposing Muscle Groups The type of training discussed in the previous chapter was based on doing super-sets consisting of two consecutive exercises for the same muscle group. The content of this chapter is also focused on super-sets, however, the super-sets are to be performed for opposing muscle groups instead of the same muscle groups. It is possible that you are uncertain as to the meaning of opposing muscle groups. Just to review, opposing muscle groups are generally located opposite from one another on the body and they also have the opposite function. Examples of super-sets consisting of opposing muscle groups are listed below: Super-set a chest exercise with a back exercise. Super-set a quadriceps exercise with a hamstring exercise. Super-set a biceps exercise with a triceps exercise. Note: In this program, deltoid muscles and calf muscles will be worked together in a super-set. These two muscles are not opposite of each other, but they have totally different functions. . Exercise Selection When selecting exercises for each muscle group, you only need to choose one exercise for each muscle group. The exercises that you choose for each muscle group are based on your own preference, but examples will be given later in this chapter. Exercise Order Will Allow Heavier Weights The order in which you do your exercises is important. When the super-sets are performed in the right order, you will have more rest between sets for the same exercise than you did when performing giant-sets and super-sets for the same muscle groups. The added recovery time between sets will reduce fatigue which will allow you to lift more weight than you were able to use when performing giant-sets and super-sets for the same muscle groups. Of course, this is part of the design of using progressively heavier weights as you progress through the four phases of training. . Workout Structure The structure of the workout is based on the following exercise order when training chest, back, quadriceps and hamstrings: Do two super-sets for your chest and back followed by two super-sets for your quadriceps and hamstrings Repeat the procedure listed above After doing the super-set in the order listed above, you will have completed a total of four sets each for chest, back, quadriceps and hamstrings. The next step is to perform super-sets for your deltoids and calves, and super-sets for your biceps and triceps as follows: Do two super-sets for deltoids and calves followed by two super-sets for biceps and triceps. Repeat the procedure listed above: After doing the super-sets according to the procedures that are outlined above, you will have completed a total of four sets each for deltoids, calves, biceps, and triceps, and you will have completed the workout. . Super-Set Workout for Opposing Muscle Groups The following is an example of a workout based on super-sets for opposing muscle groups that will add up to a total of 4 sets of 10 reps for each muscle group: 1st Super-Set for Chest and Back Bench Press for 1 set of 10 reps followed by Seated Pulley Rows for 1 set of 10 reps 2nd Super-Set for Chest and Back Bench press for 1 set of 10 reps followed by Seated Pulley Rows for 1 set of 10 reps . 1st Super-Set for Quads and Hamstrings Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps 2nd Super-Set for Quads and Hamstrings Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps . 3rd Super-Set for Chest and Back Bench Press for 1 set of 10 reps followed by Seated Pulley rows for 1 set of 10 reps 4th Super-Set for Chest and Back Bench Press for 1 set of 10 reps followed by Seated Pulley Rows for 1 set of 10 reps . 3rd Super-Set for Quads and Hamstrings Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps 4th Super-Set for Quads and Hamstrings Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps . After completing four super-sets for chest and back, and four super-sets for quadriceps and hamstrings, you will move to the second half of the workout by switching to super-sets for deltoids and calves, and super-sets for biceps and triceps. The following is an example this portion of the workout: 1st Super-Set for Deltoids and Calves D.B. Side Lateral raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps 2nd Super-Set for Deltoids and Calves D.B. Side Lateral Raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps . 1st Super-Set for Biceps and Triceps Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps 2nd Super-Set for Biceps and Triceps Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps . 3rd Super-Set for Deltoids and Calves D.B side Lateral Raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps 4th Super-Set for Deltoids and Calves D.B Side Lateral Raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps . 3rd Super-Set for Biceps and Triceps Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps 4th Super-Set for Biceps and Triceps Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps . Remember to move quickly from exercise to exercise within the same super-set, and to move quickly when switching from one super-set to a different super-set. . Intensity and Level of Effort In the previous two chapters, the guidelines for the level of intensity (i.e. level of effort) were based on using poundages that allow you to maintain a steady even rep pace for 10 reps, no more, no less. This guideline will change a little bit when doing super-sets for opposing muscle groups because your first super-set should be a little easier than your second super-set. Your first super-set should be performed with a poundage that you can use for about twelve even paced reps, but you will not do twelve reps, you will only do ten. Since you are doing two consecutive super-sets for the same two muscle groups, your muscles will not have a chance to fully recover before you do the second super-set. This means you won’t be as strong for the second super-set as you were for the first super-set and the same poundage will be more difficult to lift. The result is that you won’t feel like you could do twelve even paced reps for your second super-set. Most likely, ten reps will feel like the limit of reps that you can perform using a steady even rep pace for your second super-set. The guidelines for intensity will change slightly again when doing workouts consisting of giant-set circuits. An example of this type of workout will be discussed in the next chapter along with how to select poundages that result in the right amount of intensity of effort. . . Blog Entry 7 This is part seven of a series of articles that explain The 4 x 10 Workout. The 4 x 10 Workout consists of four sets of ten reps for each muscle group, however, the workout is performed four different ways in four different phases. Each phase consists of a different structure in term of how the exercises are organized and ordered throughout the workout. The final phase will be discussed in this article and consists of what I refer to as giant-set circuits. The rest of this article picks up with chapter 11 and explains how to construct and perform a workout consisting of giant-set circuits. You may find it helpful to read the information in the preceding articles that lead up to this article. The information in the preceding articles can be found by clicking on the following link: From Giants To Pyramids: The 4 x 10 Workout Chapter 11 Giant-Set Circuits Giant-Set Circuits make up the fourth phase of 4 x 10 training and make up the final 4 x 10 workout. The giant-sets consist of four different exercises for four different muscle groups. This is different than the giant-set workouts that are performed for phase one in which each muscle group is trained with four consecutive exercises for the same muscle group. Of the four phases of training, giant-set circuits allow the most rest between sets for the same muscle group. The added rest between sets for the same muscle group will allow your muscles to fully regain strength before training them with another set. The result is that you will be able to use more weight for this phase than you used in phases one, two, or three. This will create an unfamiliar stress to your muscles which will challenge them to grow bigger and stronger. The giant-set circuit workout is divided into two parts: Part one of the workout consists of training your chest, back, quadriceps and hamstring muscles. Part two of the workout consists of training your deltoids, calves, biceps, and triceps muscles. Steps for Planning Part 1 of The Workout In order to plan a giant-set circuit for part one of the workout, use the following steps: Step 1: Identify the four different muscle groups you will be training for part one which will include Chest muscles Back muscles Quadriceps muscles Hamstring muscles Step 2: Choose an exercise for each muscle group. For example: Bench press for chest muscles Lat Pulldowns for back muscles Squats for quadriceps Curls for hamstrings Step 3: Perform one set of ten reps for each exercise and each muscle group. When you have completed one set for each muscle group, you have completed one giant-set circuit. An example of one circuit is listed below: Bench press for chest muscles: Do 1 set x 10 reps Lat Pulldowns for back muscles: Do 1 set x 10 reps Squats for quadriceps: Do 1 set x 10 reps Curls for hamstrings: Do 1 set x 10 reps . Step 4: Keep repeating the giant-set circuit for chest, back, quadriceps, and hamstrings, until you have performed it four times. . When you have completed four giant-set circuits for chest, back, quadriceps, and hamstrings, you have completed the first half of the workout. . Part 2 of the Workout The second half of the workout consists of the same procedure for a different group of four muscle groups which include: Deltoid muscles Calf muscles Biceps muscles Triceps muscles . An example of how to perform the second half of the workout explained below: Overhead D.B. Press for deltoids: Do 1 set x 10 reps Standing Calf Raises for calves: Do 1 set x 10 reps Seated D.B. Curl for biceps: Do 1 set x 10 reps Triceps Press-downs for triceps: Do 1 set x 10 reps . When you have performed one set of ten reps for each exercise, you have completed one giant-set circuit for deltoids, calves, biceps, and triceps. Keep repeating giant-set circuits for deltoids, calves, biceps, and triceps until you have performed a total of four giant-set circuits. When you finish this, you will have completed part two along with the entire workout. . How to Pyramid Your Poundages It is very important that you use the correct amount of effort and weight for each giant-set circuit. You will actually be pyramiding your poundages from one circuit to the next until you reach your heaviest weight on the third circuit. You will then use the same amount of weight for the fourth circuit that you used for the third circuit. This was explained in chapter five, but it deserves review and is explained again below as it pertains to the giant-set circuits discussed in this chapter. 1st Giant-Set Circuit When pyramiding the poundages of your circuits, the poundages of your first circuit should be 50% to 60% of the poundages that you will use for your heaviest circuits, which will be the third and fourth circuits. . 2nd Giant-Set Circuit The poundages for your second circuit should be performed with about 75% to 80% of the weight that you will use for your heaviest circuits, which will be the third and fourth circuits. . 3rd and 4th Giant-Set Circuit The poundages for your third and fourth sets are your heaviest sets and you will use the same poundages for both circuits. . Determining The Right Amount of Effort The amount of weight that you select for your final two giant-set circuits (i.e. circuits three and four) should be the maximum weight that you can lift while maintaining the ability to use a steady even rep pace for all ten reps. This means if you were to push yourself to do an eleventh rep, your rep speed would slow down due to the fatigue accumulated from the first ten reps. If you find that you can do an eleventh or twelfth rep while maintaining a steady even rep pace, increase the weight enough so that you can only do ten reps using a steady even rep pace. On the other hand, if you can only do eight or nine reps using a steady even rep pace, decrease the weight enough to perform ten reps using a steady even rep pace. . Next Blog This blog entry along with the first six blog entries regarding The 4 x 10 Workout conclude the explanation of how to perform the four phases of The 4 x 10 Workout. The next one or two blog entries will deal with how long each phase should last, and will explain how to know when to increase your poundages. Until then, may God bless you with the best of training. . B Blog Entry 8 This is the final installment of an eight-part series of blogs regarding, The 4 x 10 Workout Series, which will be briefly reviewed at the start of this article. Even so, you may wish to go back and read the previous articles in order to fully understand how The 4 x 10 Workout Series works. If you choose to do this, you can read the previous articles by clicking on the following link: From Giants To Pyramids: The 4 x 10 Workout . The final article in this series of eight blogs picks up with chapter 12 below: Chapter 12 Length Of Each Phase And Progression At this point, you should understand how to do four different phases of 4 sets of 10 reps. These phases include: Phase 1: Giant-sets for the same muscle group Phase 2: Super-sets for the same muscle group Phase 3: Super-sets for opposing muscle groups Phase 4: Giant-set Circuits One thing that has not yet been addressed is the length of time and the number of workouts that should be performed for each phase. The answer is fairly simple as you should do two workouts for the first three phases and three workouts for the last phase. This is outlined below: Phase 1: Giant-sets for the same muscle group for two workouts Phase 2: Super-sets for the same muscle group for two workouts Phase 3: Super-sets for opposing muscle groups for two workouts Phase 4: Giant-set Circuits for three workouts . If you perform three full body workouts per week, you will complete all four phases in three weeks. When you break the phases down into a three-week schedule, the following plan emerges: Week 1 Workout 1: Perform a phase 1 workout: Giant-sets for the same muscle group Workout 2: Perform a phase 1 workout: Giant-sets for the same muscle group Workout 3: Perform a phase 2 workout: Super-sets for the same muscle group . Week 2 Workout 1: Perform a phase 2 workout: Super-sets for the same muscle group Workout 2: Perform a phase 3 workout: Super-sets for opposite muscle groups Workout 3: Perform a phase 3 workout: Super-sets for opposite muscle groups . Week 3 Workout 1: Perform a phase 4 workout: Giant-set circuits Workout 2: Perform a phase 4 workout: Giant-set circuits Workout 3: Perform a phase 4 workout: Giant-set circuits . Adjustments The length of each phase is not written in stone. You may adjust the length of any of the phases according to what you feel works best. My basic advice is not to stay in phase one too long because it is designed to produce a high degree of fatigue. This has the potential to cause burn-out and overtraining if you continue to do it too frequently for too many workouts. It is possible that some of you who are reading this have the type of physiology that responds exceptionally well to a high degree of fatigue on a regular basis, however, most of you should be careful not to overdo it with giant-sets for the same muscle group. In terms of varied individual responses, it is possible that one of the phases will trigger better results for you than the others because of your personal physiology. This being the case, if you want to focus on a particular phase longer than the others because it works better, you should feel free to do so by sticking with a phase as long as it keeps working. Use the Right Amount of Effort It is my belief that training with the right amount of effort is a critical factor in weight training success. Many people who are involved in weight training believe that more is better when it comes to effort, which basically means to perform the maximum number of reps you are capable of within a set. My experience is that this strategy works for a while, but it eventually leads to a dead-end road. If your goal is long-term success, my advice is that your hardest sets should be pushed to the limit of your ability to repeat reps using a steady even rep pace. If fatigue sets in and you are forced to decrease your rep speed at the end of a set, you are pushing too hard. The Ideal Amount of Weight When doing the 4 x 10 workout, the ideal amount of weight for a set of an exercise will allow you to perform ten reps using a steady even rep pace. If you are using a poundage that prevents you from reaching ten reps using a steady even rep pace, the weight is too heavy and you should decrease the weight enough to perform ten even paced reps. On the other hand, if you are using a poundage that allows you to perform more than ten even paced reps, the weight is too light. In this case, add the amount of weight necessary that will allow you to perform ten even paced reps, no more, no less. The ideal amount of weight for a set will probably vary according to the phase you are in. During phase one, you will not be resting between sets for the same muscle group. This will cause a rapid increase in fatigue within the muscle you are training. You may be strong on your first set, but will quickly grow weaker with each successive set. The result is that you will not be able to use as much weight for your second, third, and fourth sets compared to what you can normally use when you are at full strength. As you progress from phase to phase, the fatigue factor will decrease because you will get a little more rest between sets for the same muscle group with each successive phase. This will allow you to remain a little stronger throughout the workout each time you switch to the next phase. By the third and fourth phase, your overall workload will be noticeably bigger in terms of the average amount of weight you use for each set. The bottom line is that you will find that your average poundage per set will generally increase as you progress from phase one to phase four. Adding Weight to Your Lifts After completing a three-week cycle of four phases, you will repeat the three-week cycle. I recommend that you start each cycle with the same amount of weight that you used for your previous cycle. If you do this and find that the weight in the new cycle feels easier to lift than the same weight at the start of the previous cycle, it is an obvious indicator that you have gained strength. If it is apparent that you have gained strength, you can add weight as you proceed through the new cycle. I suggest adding five pounds to start with, but you can add more if it helps you achieve the right level of effort. The right level of effort for your hardest sets is defined as the limit of your ability to perform ten even paced reps, no more, no less. Progress Will Vary for Different Exercises When considering progressive increases in the poundages you are using, understand that not all exercises are created equal. You will generally find that you can add weight to bench presses, squats, and lat pull-downs easier than you can add weight to biceps curls or dumbbell lateral raises. It will generally be harder to add weight to isolation exercises for small muscles than it will be to add weight to compound exercises that involve large muscles. Progress at the Rate Your Body can Tolerate If you are motivated, dedicated, and eager to improve, you will be tempted to add weight before you are truly ready. This will slow your progress down in the long run. Be honest with yourself and let your body tell you when you are ready to add weight. If you add weight too fast and too often, you will start to strain and your lifting form will be compromised. In the end, this will hinder your ability to keep progressing. You will progress at the rate that your body can tolerate. When you try to progress faster than your capacity for improvement, it is like trying to sprint a marathon; you may take off quickly at the start, but it will undermine future progress. Train Hard and Smart Training hard is important, but so is training smart. If you train hard, but not smart, you probably won’t get too far. You must understand that smart training requires a certain degree of hard work, but not to the degree that you suffer from overtraining. In the end, you must train hard, but be smart about how you do it by following the guidelines in this book regarding training with the ideal amount of effort. The 4 x 10 Workout Series Option The concept of doing four sets of ten reps for each muscle group is simple, but there are a variety of ways that you can organize your exercises to do four sets of ten reps. The variety will produce a series of different growth activators including, metabolic stress, mechanical loading, and muscle damage. Remember that the 4 x 10 workout series is just one training option that you can use. My philosophy regarding any training method is simple and straight forward: If it works, keep doing it as long as it works. If it stops working, don’t be afraid to change or try something new in order to start making progress again. My hope is that the content in this series of articles will provide you with the information needed to help you make more progress. May God bless you with the best of training.