The 10x5 Method:

10 Sets of 5 Reps for Massive Growth AND Strength & Power

"If you get a pump while training with heavy weights, you will get big."*  -Pavel Tsatsouline

The great Pat Casey was a firm believer in exactly the kind of training discussed here.

The above quote by Russian strength training guru Pavel Tsatsouline sums up what is often called the energetic theory of muscle growth.  This theory, in more detail than the aforementioned quote, means that - in order to grow a sufficient amount of muscle mass AND strength - you need to have both fatigue and tension present in your training regimen.  But therein lies the problem.  Fatigue best happens through a high volume of training - multiple sets of high reps, or very few sets of high repetition training taken to total momentary muscular failure are great ways to develop fatigue, and also an ideal way for some lifters to build plenty of muscle.  But it sucks at building absolute strength.  The converse is true, as well - A high amount of tension is necessary if one wants to be capable of moving massive weights, regardless of one's size.  So this means that, if you want to get butt-kickingly strong, you are best served by training like a powerlifter.  Perform triples, doubles, and singles with near maximum weight, take plenty of rest in between sets to minimize fatigue (and therefore minimize the "pump"), and you have yourself a sure-fire method for getting as strong and powerful as you can.  But NOT big.

So what are you to do if you want a large combination of both strength and power plus the muscle size to go with it?  One of the answers (and, yes, there are other ways to skin this muscle-building, strength-generating cat, but we will save those musings for another post) is with the 10x5 method, or something similar that involves heavy weight, high-set, low-rep methodology.  For the sake of keeping this post relatively short, we will stick with the 10x5 method, but 10x3, 10x2, 15x1, 20x1, or other such similar methods can be employed, but, no matter what the exact set/rep range, they all amount to the same thing: doing a lot of sets with heavy weights and very few reps.  But I believe that the best version of high-set, low-rep training is probably the 10x5 method.  (It's kind of the "Goldilocks" of high-set, low-rep training in that it's just right between not being too much of a workload or too little.)

The "Basic" 10x5 Program

The workout program below is a perfect example of the sort of training you should do.  Perform this workout for 6 to 8 weeks before changing to something different.

For each bodypart, rotate between the three exercises listed.  Perform each exercise for 2 to 3 workouts before changing to another of the three exercises.  As far as the amount of weight used, pick a weight that you can do for 7 or 8 reps before reaching failure.  If 5 reps starts to become difficult after several sets, then reduce weight by a 10 to 20 pounds, and continue until all 10 sets are finished.

All sets listed are "work" sets, which means that you will need a warm-up before beginning the "official" part of the workout session.  My recommendation - although some individuals will need less and some will need more - is to perform "ramps" working up to your work sets.  Take squats, for instance, if you're going to, say, squat 225 for 10 sets of 5 reps (or start your work sets with that weight), then perform a set of 5 with just the barbell, followed by a set of 5 with 135, then a set of 5 with 175, followed by a set weight 200, and then perform your work sets with 225.  The beauty of this method is that it also helps to increase your workload (another important factor when it comes to building muscle mass and strength) without generating much fatigue.  However, there are some lifters that employ less warm-ups, especially younger trainees.  And, conversely of course, there are some older lifters that will need a couple more sets to feel as if their muscles are sufficiently warmed up before beginning their more strenuous work sets.  But I think my recommendation is sound as a good starting point for all power-building lifters.

Day One: Chest and Back

Incline Dumbbell Bench Presses, Incline Flat Bench Presses, or Flat Dumbbell Bench Presses: 10 sets of 5 reps

Lat Pulldowns, One-Arm Dumbbell Rows, or Power Cleans: 10 sets of 5 reps

Day Two: Shoulders and Arms

Behind-the-Neck Barbell Presses, Seated Dumbbell Presses, or One-Arm Dumbbell Overhead Presses: 10 sets of 5 reps

Barbell Curls, Standing Alternate Dumbbell Curls, or Cable Curls: 10 sets of 5 reps

Lying Barbell Triceps Extensions (Skull Crushers),  Triceps Pushdowns, or Weighted Dips: 10 sets of 5 reps

Day Three: Off

Day Four: Legs

Squats, Front Squats, or Dumbbell Squats: 10 sets of 5 reps

Romanian Deadlifts, Standing One-Leg Curls, or Lying Leg Curls: 10 sets of 5 reps

Machine Calf Raises, One-Leg Weighted Calf Raises, or Donkey Calf Raises: 10 sets of 5 reps

Day Five: Off

Day Six: Repeat

NOTE: On all "one-limb" movements such as alternate dumbbell curls, one-leg calf raises, etc., make sure that you perform 5 reps for each arm or leg.

Keep in mind that this program, as with all of my written programs, are just examples.  For instance, if there are other exercises that work well for you as opposed to the ones I have listed, then, by all means, use them.  Also, even though I think 10x5 is is ideal for almost ALL lifters, there are some lifters who WILL get better results from 7 or 8 sets of 5, instead of 10.  These are often "hardgainers" who respond better to less, no matter the program being used.  But the inverse is also true (and here's where a lot of coaches and personal trainers get it wrong), because there are also - what strength coach Bill Starr called - the "other kind of hard-gainers" who actually respond well to more work NOT less.  If this is you, then a 12 to 15 sets of 5 reps program might be better.  On this final note, never forget that lifting is an art, and it's not just an art of learning about weights, form, technique, methodologies, etc. but it's an art of learning one's own body, and that will always take a little bit of experimentation.

*from Pavel's book "Beyond Bodybuilding: Muscle and Strength Training Secrets for the Renaissance Man"