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Muscle Building Workout Program


One of the classic muscle building workout programs is the 10 sets of 10 reps program. This is a very high volume training program that is not a whole lot of fun to do, especially if you use it with squats or another exercise that works a large amount of muscle. However, 10x10 is very effective for putting on large amounts of muscle quickly.

To perform the 10x10 program you will want to start with a weight that you could normally perform 20 reps with. This is approximately 60% of your maximum. You then perform 10 sets of 10 reps, resting 2-3 minutes between sets.

Charles Poliquin, who popularized this program, suggests alternating between exercises for antagonistic muscle groups so that you perform 10x10 on two exercises in the same time period. This is great if you can make it work, but I find that focusing on just one exercise per workout with the 10x10 muscle building workout program typically works better.

Please note that it is not likely that you will complete all 10 sets of 10 reps. By your 10th set you will likely be doing sets of 6 or 7 reps. Your goal in the coming weeks will be to keep adding repetitions so that you eventually get 10x10, or close to it.

Expect to be too sore to move after your first run-in with 10x10. In order to recover quickly and fully it is highly recommended that you incorporate the nutrition and recovery protocols outlined in Athletic Muscle Building.

Always remember that any training program will only work for a short period of time, and 10x10 is no exception. For long-term, consistent results you need to know the science behind how to change your program over time and how to combine it with a complementary nutrition and recovery program to enhance your strength and muscle mass.

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