10% Solution

Linkiroth · Post by **Linkiroth** » Tue May 24, 2011 8:34 pm

Has anyone run 10% solution before? If so, did you do it with one lift or two? Full body days or one lift/day? How were your results?

Does anyone know the proper protocol for this if you haven't run it before?

Hank! · Post by **Hank!** » Wed May 25, 2011 9:52 am

I knew I had seen this in here before

https://bodybuildingsupplements.com/phpB ... alculators

I usually run this, just never knew i run this

Linkiroth · Post by **Linkiroth** » Wed May 25, 2011 10:31 am

Hank! wrote:I knew I had seen this in here before

https://bodybuildingsupplements.com/phpB ... alculators

I usually run this, just never knew i run this

Thanks, Hank! I read that post before, I was just wondering if one should/how to apply it to Squatting and Bench Pressing at once.

Hank! · Post by **Hank!** » Wed May 25, 2011 10:52 am

Linkiroth wrote:
Hank! wrote:I knew I had seen this in here before

https://bodybuildingsupplements.com/phpB ... alculators

I usually run this, just never knew i run this
Thanks, Hank! I read that post before, I was just wondering if one should/how to apply it to Squatting and Bench Pressing at once.

You could extrapolate for other lifts, the basic jist is to stay out of that 85% zone for all but one workout. The progression comes from the overall tonnage increasing week to week

drtda · Post by **drtda** » Wed May 25, 2011 4:31 pm

I'm just finishing my Cruise section after completing the 10% Solution. It is a very good program.

I did my lower body days with Squats as my main lower body exercise followed by an EDT Block. On those days I also did Static Holds on Rack Pulls.

I then did upper body on a separate day with Dips as my main exercise. I followed that with 2 EDT blocks.

Normally I was on a 1 on/ 1 off schedule, but as you get further into it you may need more time off. Also watch your EDT Blocks as you may have to Deload on them as well, as it is easy to overtrain.

Linkiroth · Post by **Linkiroth** » Wed May 25, 2011 4:38 pm

Thanks for the help, drdta.

RobRegish · Post by **RobRegish** » Sat May 28, 2011 9:11 am

Linkiroth wrote:Thanks for the help, drdta.

drdta is GOLD, in my book. And it is... my book

nigh70wl · Post by **nigh70wl** » Sun May 29, 2011 1:33 pm

it looks to me like what Linkiroth is wondering about is: in that original post Rob made back in 2009, he has you doing bench M/W/F; so, where does your squat day fit in there if you're hitting upper every other day? do you do lower body tues/thurs/sat?

drtda · Post by **drtda** » Sun May 29, 2011 7:36 pm

In the original, it is set up so that both upper and lower body is done on the same day. This can certainly be done, but depends on a lot of variables. Such as age, fitness, strength levels, etc. You would do your main upper body exercise followed by an EDT block, then your main lower body exercise followed by a lower body EDT block.

Since in the 10% Solution, the 3rd workout is the toughest-where you are at or above 90% Max, you do that on Friday to give yourself 2 days to recuperate before the following Monday's workout. Doing it in this manner takes you 4 weeks to do your 12 workouts.

If you divide up the workouts into upper body on one day and lower body on another day, with a day of rest in between, it will take about 7 weeks to run it.

The advantage to this is you can hit each workout with more intensity and more exercises-such as adding an additional EDT block.

Linkiroth · Post by **Linkiroth** » Sun May 29, 2011 8:50 pm

nigh70wl wrote:it looks to me like what Linkiroth is wondering about is: in that original post Rob made back in 2009, he has you doing bench M/W/F; so, where does your squat day fit in there if you're hitting upper every other day? do you do lower body tues/thurs/sat?

This is exactly what I was wondering. Reading drtda's log got me the information I needed so I've still got some time to figure it out but I find the potential of 10% solution very appealing.

RobRegish · Post by **RobRegish** » Mon May 30, 2011 9:53 am

drtda wrote:In the original, it is set up so that both upper and lower body is done on the same day. This can certainly be done, but depends on a lot of variables. Such as age, fitness, strength levels, etc. You would do your main upper body exercise followed by an EDT block, then your main lower body exercise followed by a lower body EDT block.

Since in the 10% Solution, the 3rd workout is the toughest-where you are at or above 90% Max, you do that on Friday to give yourself 2 days to recuperate before the following Monday's workout. Doing it in this manner takes you 4 weeks to do your 12 workouts.

If you divide up the workouts into upper body on one day and lower body on another day, with a day of rest in between, it will take about 7 weeks to run it.

drtda, getting us to the grocery store - AGAIN!!

GREAT work man!!

The advantage to this is you can hit each workout with more intensity and more exercises-such as adding an additional EDT block.