I realize there are posts on this already, but I was wondering what you guys make of this High volume training. I am referring to the 10 sets of 10 type training. I hear you pick 3 exercises and complete 10x10 for each, but are you going to failure each time? Do you increase weight each set?[/quote]
You don’t go to failure. You pick a weight that you can get 10 sets of 10 reps with, with a fairly short, timed, rest period. You need to stay between 60 and 90 seconds; no longer. You can go as short as 45 seconds.
Regarding the weight, Poliquin wrote this up:
And most important how do the results compare to the usual Chest, Back, Legs, Shoulders and Arms splits geared toward bodybuilding i.e. 3-4 sets of 8-12 reps. I was just wondering if it would be a good way to put on size fast and also if it suitable for year round training, or is it some thin you do for a few weeks?
Any knowledge is appreciated![/quote]
It’s usually something used for a short period of time.
If we look at building muscle as three parts:
- improving CNS ability to recruit more muscle fibers (CNS efficiency)
- increasing capillary development in the muscles to drive more nutrients into them (cardiovascular efficiency)
- breaking down and rebuilding the muscle fibers themselves (muscular efficiency)
Then programs like GVT are focused mainly on improving cardiovascular efficiency (e.g., getting a good pump), and to a lesser extent, on building up your slow-twitch endurance muscle fibers. With many programs, especially the more strength-driven ones, the slow-twitch fibers don’t get hit nearly as well as the fast-twitch fibers.
So yes, it will help you grow via a different means than what you’re probably used to, but I wouldn’t expect miracles from it.
As far as exercise selection, you should probably search this site and others for a better idea of Poliquin’s suggestions. Also look at Gironda’s 8x8 and 6x6 programs for exercise selection.