Group: Experienced Exercise

Experienced Exercise
Created: 2012/01/01, Members: 50, Messages: 19484

For intermediate and advanced individuals. Share and learn how to take your fitness to the next level!

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10set10

Flexing
Flexing
Posts: 80
Joined: 2000/12/28
Canada
2001/01/09, 01:37 PM
has anyone tried this
ROCKY5
ROCKY5
Posts: 1
Joined: 2001/01/17
United States
2001/01/15, 12:14 PM
is it possable to gain 25 labs of solid muscle in 8 weeks
xavier
xavier
Posts: 333
Joined: 2001/01/02
United States
2001/01/15, 10:38 PM
i dont think that much especially of muscle is possible
BillK
BillK
Posts: 361
Joined: 2000/12/26
United States
2001/02/04, 11:58 AM
How is it performed? I agree I don't think you could gain that much muscle in such a time period.

~billk~
DENISP
DENISP
Posts: 7
Joined: 2001/11/09
United States
2001/12/03, 01:59 PM
It all started in Germany in the 70`s by Rolf Feser a Coach of weightlifting.Here how it is done. Use a weight that represent 60% of your 1RM keep the same weight for the 10 sets take 60sec between sets and when preform in supersets take 120sec.between supersets.The tempo is very important Lower the weight for 4sec. pause 1sec. push 2sec.Use 1 exercise per body part mostly compound exercise like
BB press, squats, ez bar curl etc.DO this for 8 to 12 weeks
Increase the weight by 5% to 10% only if you can do all sets with good form no cheating.Do body part only once per week, need lots of rest.Not for beginner.Get BIG and STRONG.