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THE 10 X 1 WORKOUT PROGRAM
Posted by Magnus
Do you want to increase your big lifts? Do you want to max your strength ? I think you should try 10x1 workout program.
If you're new to strength training , this program is also called 10 sets of single or 10 singles. It means that you"ll perform 10 sets of 1 rep. In other words, you"ll do 1 rep for the 10 sets. This program is suiltable for heavy lifts like bench press, squats , deadlift and olympic lifts. One of the advantages of 10 singles is that it helps you increase your 1rep max. One rep max is the maximum amount of weight that you can lift for one repetition. For instance, let's say you can bench 275 pounds for 1 rep, that means 275 is your one rep max. That said, another advantage of performing 10 x1 program is that it helps you gain strength. It is suitable if you're looking to build raw strength since you"ll be working with heavy weights.
However, this program is not only for power lifters, if you're a bodybuilder and you want to get stronger on heavy lifts like benchpress, squats and deadlift, I suggest that you incorporate this program into your routine( I usually have a day that i go heavy).
HOW TO PERFORM 10X1 WORKOUT PROGRAM
You should learn how to perform your exercises with proper form before trying this program. Improper form can increase the risk of injuries. For instance, if you're squatting, you should avoid rounding your back or raising your heels during the movement.
In this program, you'll be using 80 - 90/95 % 1RM( that means you need to know how to calculate 1Rep max) because it will be difficult to finish all the sets with 100% 1RM, then you increase the weight by adding 5 or 10 pounds to the bar until you get to 95 / 100 % 1RM. However, if you can't maintain this progression, you can reduce the weight by adding 2.5 lbs to the bar and if your gym doesn't have 2.5 lbs , you can stick to 5 lbs.
HOW TO PREDICT ONE REP MAX
It is very important to know how to calculate 1RM especially when you are dealing with heavy weight. Let's say you can bench 200lbs for one rep(1RM) and you want to calculate 90 % of 1RM, the best way to predict that is to divide 90 by 100, then you multiply your answer by 200.
This is it : 0.90 * 200 = 180 . That means 90% of your 1RM is 180.
What if i don't know my one rep max ? That's simple, one of the ways of predicting One rep max is by using Bryzcki formula by Matt Bryzcki -
1rep max = weight / ( 1.0278 - 0.0278 * no of reps)
How do I apply this ?
Using bench press for an example, Let say you want to predict your 1RM (that is the amount of weight you can lift for one rep) and you can bench 200lbs for 5 reps, using this formula your estimated 1RM would be 225 lbs.
200/(1.0278-0.0278 * 5) = 225
Note : this method is not always accurate, it only helps you predict your one rep max.
THE 10X1 WORKOUT
You can perform 10 X1 with exercises like olympic lift, overhead press, bench press, squats and deadlift. Don't try it with isolation exercise like triceps extension or skull crusher. Warm up with a weight you can lift for 8-10 reps. Start with a weight that is 80 % of your 1RM. Let's say your 1RM is 200lbs . The sets will look like this:
160 X 1
165 X 1
170 X 1
175 X 1
185 X 1
185 X 1
190 X 1
175 X 1
185 X 1
190 X 1
Rest for 1-2 mins between each set.
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