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10-2-10 Program to Get Huge!

Ok, so most people have 2 goals when joining the gym- loose body fat or gain lean muscle- sometimes both! Below, thanks to our good friend Mick Madden in conjunction with myself, have created the 10-2-10 rep program to get you as strong and therefore as big as possible in shortest amount of time- naturally!

My main advice with the program is stick at it- don't try and push yourself beyond the realms of possibility to quickly- trust in the process- we are here to aid you in achieving your goals and to support you on your journey!

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*Aussie IFBB Pro Bodybuilder Josh Lenartowicz

Huge Gainer 10-2-10 Rep Scheme

  • Level: Late beginner to Intermediate +
  • Application: Muscle Building and Strength Building
  • Exercise Selection: Best Used with Heavy Compound Movements

The 10-2-10 rep scheme consists of 10 total sets performed with the following number of reps:

  • Set 1 – 10 reps
  • Set 2 – 8 reps
  • Set 3 – 6 reps
  • Set 4 – 4 reps
  • Set 5 – 2 reps
  • Set 6 – 2 reps
  • Set 7 – 4 reps
  • Set 8 – 6 reps
  • Set 9 – 8 reps
  • Set 10 – 10 reps

The First 5 Sets. The first 5 sets should not be “all out” sets. If you are close to failure on any of these sets the weight you’re using is too heavy. You will work from light weight to heavy weight.

Starting Weight. The first time you use the 10-2-10 approach, use the following starting weights:

  • Set 1 – 50% of 1RM (one rep max) x 10 reps
  • Set 2 – 57.5% of 1RM (one rep max) x 8 reps
  • Set 3 – 65% of 1RM (one rep max) x 6 reps
  • Set 4 – 72.5% of 1RM (one rep max) x 4 reps
  • Set 5 – 80% of 1RM (one rep max) x 2 reps

Do not try to get overly aggressive with this scheme when you first start out. Use the listed percentages, get a feel for the demands of the program, and add weight when dictated by the program.

The Final 5 Sets. The final 5 sets will use the exact same weights, but this time in reverse order. Push yourself on every set for as many reps as possible. Stop set when you feel like your form is slipping, or like you might fail on the next rep.

Do not train to failure. The point of this rep scheme is to build muscle and strength, not to train to failure.

The first time you use this approach sets 6 to 10 will look like this:

  • Set 6 – 80% of 1RM (one rep max) x AMAP (as many as possible). Goal = minimum of 2 reps.
  • Set 7 – 72.5% of 1RM (one rep max) x AMAP (as many as possible). Goal = minimum of 4 reps.
  • Set 8 – 65% of 1RM (one rep max) x AMAP (as many as possible). Goal = minimum of 6 reps.
  • Set 9 – 57.5% of 1RM (one rep max) x AMAP (as many as possible). Goal = minimum of 8 reps.
  • Set 10 – 50% of 1RM (one rep max) x AMAP (as many as possible). Goal = minimum of 10 reps.

Adding Weight. Add weight when you are able to reach the minimum rep goals for sets 6-10 (ALL of them), that being:

  • Set 6 – Goal = minimum of 2 reps.
  • Set 7 – Goal = minimum of 4 reps.
  • Set 8 – Goal = minimum of 6 reps.
  • Set 9 – Goal = minimum of 8 reps.
  • Set 10 – Goal = minimum of 10 reps.

Add 2.5kg. No more. Strength and muscle building aren’t sprints. You will learn over time that 2.5kg can make a huge difference. Trust the program. Adding 2.5kg when you meet the minimum rep goals will help you to add a lot of muscle and strength very quickly.

 

Supplements to aid with training:
Preworkout- Cannibal Riot
BCAA- Amino Energy
Post Workout- Optimum Nutrition Gold Standard Whey


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