Over the next few weeks I am going to introduce and discuss new workouts that may help change up your routine a little bit. This will “shock” the body and will also help keep your workouts from getting boring and monotonous.
The “Power Of 10” workout, created by Adam Zickerman, focuses on building lean muscle mass as well as muscular strength and endurance. The goal of this workout is to find a weight that you are able to perform 8 to 10 repetitions with at a very slow rate of movement. This workout consists of a ten second cadence; ten seconds out and ten seconds back all while keeping the muscle contracted the entire time. Try to focus on not stopping at either the top of the exercise or the bottom as well.
According to Zickerman, there are 10 commandments to this workout:
1. Speed: 10 seconds up and 10 seconds down
2. Breathing: Freely and evenly
3. Motion: Weights up and down should be smooth and constant
4. Number of Reps: Do number of reps it takes to run out of gas, until you can’t do another (then try to push for 10 more seconds)
5. Number of Exercises Per Workout: About 6 different exercises or sets
6. Correct Weight: Choose a weight where you reach your limit at about 6 to 8 reps
7. No Stopping: Move from exercise to exercise until the workout is done
8. Focus: Concentrate on form, motion and speed
9. Number of Workouts Per Week: One or two if you feel like it
10. Equipment: Machines and/or at home
Below is a list of exercises that you can try with this “Power Of 10” workout. Remember to count to ten on the way out as well as in and concentrate on breathing, too. Try one or two sets of 10 for each exercise. Good Luck!!