This is part five of a series of articles that combine to explain The 4 x 10 Workout. Just to review, The 4 x 10 Workout is designed to be a nonstop workout, so one of the objectives is to move from set to set with little to no rest between sets in order to complete the workout fast. The 4 x 10 Workout system is based on a series of four different types of workouts which are broken into four phases.
The first phase is based on giant sets consisting of four different exercises for the same muscle group in order to produce metabolic stress by generating a substantial amount of fatigue within each muscle group.
The second phase will be discussed in this article, and is based on performing a super-set consisting of two exercises for each muscle group. This strategy will create substantial amount of fatigue and metabolic stress, but not quite as much as the giant-sets that are performed in phase one.
The third phase consists of doing super-sets for opposing muscle groups, such as a set for the chest muscles, followed immediately by a set for the back muscles.
The fourth phase consists of giant-set circuits consisting of four different exercises, with each exercise being performed for a different muscle group. The giant-set circuit is repeated three more times for a total of four circuits. The first circuit is very light, the second circuit is heavier, and the third and fourth circuits are the heaviest in terms of weight. The early phases of The 4 x 10 Workout emphasize stimulating the muscles with fatigue. Each phase grows progressively heavier and transitions from less fatigue to more load.
All this is explained in greater detail in the previous articles. If you need more explanation in regard to previous content, click on the following link in order to read all the articles that lead up to this article:
From Giants To Pyramids: The 4 x 10 Workout
Workouts for phase two are discussed in this article which begins with chapter 9 of the series of articles. The emphasis of this article is on performing super-sets for the same muscle group.
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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.