You know the classic 20-rep breathing squats, right? Select your 10RM and do 20 reps with a few breaths between each rep. Simple, eh? Now, it's great if you wanna get massive, but it isn't that good when it comes to bringing your 1RM up. This new technique will fix that.
Select 90% of your 1RM, and using the same breathing squat technique, do 10 reps. 10 reps at 90% intensity, hence the name 10 @ 90.
Even for the regular 20-rep squatter or a seasoned 1RMer, this is extremely difficult. It combines the best of both worlds - heavy weights and an extremely long set. 1 set is enough to destroy you.
10 @ 90 should be done at the start of the workout. After you're done with it, perform 3 assistance exercises (one for quads like lunges and two for hamstrings like RDLs and hyperextensions), preferably with 70%-80% of your 1RM for 3-5 sets. Such a workout should be done at a maximum of twice a week.
Give it a go now, will ya?
Select 90% of your 1RM, and using the same breathing squat technique, do 10 reps. 10 reps at 90% intensity, hence the name 10 @ 90.
Even for the regular 20-rep squatter or a seasoned 1RMer, this is extremely difficult. It combines the best of both worlds - heavy weights and an extremely long set. 1 set is enough to destroy you.
10 @ 90 should be done at the start of the workout. After you're done with it, perform 3 assistance exercises (one for quads like lunges and two for hamstrings like RDLs and hyperextensions), preferably with 70%-80% of your 1RM for 3-5 sets. Such a workout should be done at a maximum of twice a week.
Give it a go now, will ya?
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