The 10-10-10 method is a workout approach that involves performing three sets of exercises with different repetition ranges: 10 reps, 10 reps, and 10 reps. It is designed to provide a combination of strength, hypertrophy (muscle growth), and endurance benefits. Here's how the 10-10-10 method works:
- Choose your exercises: Select three compound exercises that target different muscle groups. Compound exercises involve multiple muscle groups and joints, providing a more efficient and effective workout. Examples include squats, bench presses, deadlifts, rows, shoulder presses, and lunges.
- Set 1: Perform the first exercise for 10 reps with a weight that challenges you but allows you to maintain proper form. Rest briefly (around 30 seconds) and proceed to the next exercise.
- Set 2: Perform the second exercise for 10 reps using the same weight or slightly increase the resistance if you're able to. Again, rest briefly before moving on to the next exercise.
- Set 3: Perform the third exercise for 10 reps, maintaining the weight or increasing it slightly if possible. After completing the third exercise, take a slightly longer rest period (around 60-90 seconds) before starting the next round.
- Repeat: Repeat the entire circuit for a total of three rounds, completing 10 reps of each exercise in each round.
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Note: The 10-10-10 method allows you to work on strength, muscle building, and endurance in a single workout. It can be adjusted to your fitness level by adjusting the weights used and the difficulty of the exercises.
Remember to warm up before starting the workout and cool down with stretches afterwards. If you're new to exercise or have any health concerns, consider consulting a fitness professional to ensure proper form and safety.