i got this from Workout Routines i get nearly all my workouts from there its great so is this 10x10 any good and would it build mass do you know?
Vince Gironda's 10 x 10 System II
In this second installment of Vince Gironda's 10 x 10 system, we'll look at utilizing the routine in a one-lift a day scenario - something that Gironda liked to do to keep things fresh,
Gironda was a very successful bodybuilder in the 50s and 60s who advocated what has become the modern bodybuilding diet and a unique training method known as the 10 sets of 10.
It has gotten popular again under the name of German Volume Training. The theory is, by exposing the muscle fibers to such a high volume of work, they're forced to grow (or die trying!).
It simply involves doing 10 sets of 10 reps on the same exercise, while resting only about 60 seconds between each set. The weight used is about 50% of your 1RM, which will feel very light for the first few sets. But, as you go on and fatigue sets in, you will have to fight to get you full 10 reps, and wish you started with a lighter weight. Once you can actually complete 10 sets of 10, you increase the weight at your next workout.
In the one lift routine you can work harder and more intense than in a split system. Don't be afraid to go hard and heavy. This routine will be performed four days per week.
Vince Gironda's 10 x 10 System II
Day One:
Squats
Day Two:
Overhead Press
Day Three:
Dips or Bench Press
Day Four:
Chins or Pulldowns
Note: Train consistently, be consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water
!!!Pain Is Temporary, The Game Is Forever!!!
