C.S. Sloan's Integral Strength

Variations on the 10 Sets of 10 Reps Method for One-Exercise-Per-Bodypart Training      Since the ‘90s, I’ve preached the benefits of one-exercise-per-bodypart workouts in articles I wrote for Ironman magazine and MuscleMag International .  The very first method that I touted was the 10 sets of 10 reps workout.  Back in the last century, when I still trained as a bodybuilder before my “conversion” to powerlifter, I did most of my hypertrophy workouts using the standard multiple exercises per muscle group for multiple sets—typically 3 to 4 lifts per bodypart for 3 to 4 sets of (somewhere between) 6 and 12 repetitions.  I’d hazard that’s still the way most bodybuilders train in today’s gyms.  Back then, I was “chasing the pump” in most of my workouts.  I noticed something, though. I would often start a workout with a good pump on my first exercise but when I switched to a new one, I would lose my pump or it would diminish somewhat.  ...