Tip The 10 x 1 Workout Program Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The 10 x 1 Workout Program A new way to get stronger and master a lift by Tim Henriques December 15, 2017April 12, 2022 Tags Powerlifting & Strength, Tips, Training In the never-ending quest to add more weight to the bar, lifters don't give their bodies enough time to adapt to the new weight they're lifting. This is particularly important for intermediate or advanced lifters. This program is going to mix things up. Instead of adding 5 pounds every week, you're going to use the same load throughout the 6-week program. This will allow you to "own" the weight, master the lift, and ultimately hit new PRs. There are two versions of this workout: a high-volume plan and a low-volume plan. Use the high-volume plan if you respond well to lots of work, if the weight you selected is on the lighter side, or if the movement you're training is newer to you. Use the low volume plan if you respond to lower workloads, if the weight you selected is on the heavier side, or if you've been training that specific movement for a while. It's important to select the right weight since the load is going to stay constant during the whole program. If you choose a weight that's too heavy – if it's too close to your 1RM – then you won't successfully complete the program. If the weight is too light, the workout may not provide enough stimulus to get you the results you want. If you're torn between two weights, choose the lighter one. You can always run the program again a second time with the heavier weight. Basically, select a weight you think you can lift for 4-10 reps. For most people that's around 75-90% of their 1RM. Rest as long as needed between sets to complete the goal reps. The 10 x 1 workout works particularly well with certain exercises. I like dumbbell rows, clean and press, pull-ups, dips, and front squats. You can also use it with the big three – bench, squat, and deadlift. 10 x 1 Workout High-Volume Plan Week 1: 10 sets of 1 rep. Using 120 pounds for example, the total volume would be 1200 pounds (12 x 1 x 10). Week 2: 8 sets of 2 reps. Volume: 1920 pounds Week 3: 7 sets of 3 reps. Volume: 2520 pounds Week 4: 6 sets of 4 reps. Volume: 2880 pounds Week 5: 5 sets of 5 reps. Volume: 3000 pounds Week 6: Testing week. Take the same weight you've been lifting and try to hit as many reps as possible (AMRAP). Generally the goal is to complete 6-20 reps. Week 7: If you had good results, add some weight and start over. If you got 6-10 reps in the testing week, add 5% more weight. If you got 11-19 reps, add 7.5%, and if you got 20 reps add 10%. 10 x 1 Workout Low-Volume Plan Week 1: 10 sets of 1 rep Week 2: 5 sets of 2 reps Week 3: 4 sets of 3 reps Week 4: 3 sets of 4 reps Week 5: 2 sets of 5 reps Week 6: 1 set for AMRAP Week 7: Add weight and start over. Recently I applied this to the log clean and press. This is a movement I wasn't super familiar with and it was something I wanted to get better it. I picked a weight that was challenging but not brutal and just worked on my technique and strength with that weight. Here's a video of my AMRAP day: If you've hit a wall just adding weight every week, give this plan a try. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Foam Roller Chest Press Using a foam roller can teach good lifting mechanics on a variety of movements, particularly chest presses. Try this. Exercise Coaching, Tips Joel Seedman, PhD March 12 Training Tip Bear Dogs Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning. Exercise Coaching, Metabolic Conditioning, Tips Lee Boyce June 23 Training Recovery Methods 101 Dan John's been dragging his calloused butt across Terra Firma for a relatively long time, but he only recently realized he'd been wasting a lot of time on assistance exercises and aerobics. It Hurts Fix It, Mobility, Training Dan John February 13 Training Tip Try These 4 Leg Curl Tricks The lying leg curl works, but most people only get half the results they could be getting. Here's how to make it work better. Tips, Training Christian Thibaudeau March 2