quick questions on the 10% solution

CaptainCrunch · Post by **CaptainCrunch** » Wed Mar 30, 2011 7:32 pm

do you still want to do your EDT blocks after the main lifts? and what about core exercises? also where and which static holds fit into the 10% solution?

drtda · Post by **drtda** » Wed Mar 30, 2011 9:26 pm

I'm doing the 10% Solution right now, but am doing it a little differently.

I'm splitting upper and lower body days, with a rest day between each workout.

So on day 1 I do my main upper body lift for the prescribed sets and reps. Then I do 2 EDT blocks-again for upper body.

After a rest day, I do my lower body main lift followed by 1 lower-body EDT block. Then I do Rack Pulls with a Static Hold.

This allows me to hit each area of my body really hard, while still providing a good amount of rest.

It may depend on your age and strength levels as well. When I was younger and not as strong, I could lift more often and longer workouts because my overall tonnage wasn't as high.

But now at almost 40, and a lot stronger than when I was 20, my nervous system gets completely shot if I overtrain, because I'm throwing up a lot more weight on most of my sets.

RobRegish · Post by **RobRegish** » Wed Mar 30, 2011 10:05 pm

drtda wrote:I'm doing the 10% Solution right now, but am doing it a little differently.

I'm splitting upper and lower body days, with a rest day between each workout.

So on day 1 I do my main upper body lift for the prescribed sets and reps. Then I do 2 EDT blocks-again for upper body.

After a rest day, I do my lower body main lift followed by 1 lower-body EDT block. Then I do Rack Pulls with a Static Hold.

This allows me to hit each area of my body really hard, while still providing a good amount of rest.

It may depend on your age and strength levels as well. When I was younger and not as strong, I could lift more often and longer workouts because my overall tonnage wasn't as high.

But now at almost 40, and a lot stronger than when I was 20, my nervous system gets completely shot if I overtrain, because I'm throwing up a lot more weight on most of my sets.

Fantastic answer here drta!!!

The only thing I'd add is this -static ab crunch on the lower body/leg day. Add that cherry on top of your 10% Solution Sunday and you're in business...

beefcake66 · Post by **beefcake66** » Thu Mar 31, 2011 9:43 am

Regarding static ab crunches -

I don't have access to a cable machine.

Would.. Static Decline Situps holding a plate (or plates) work? Just hold it in the middle (not fully crunched but not lying back).

RobRegish · Post by **RobRegish** » Thu Mar 31, 2011 1:53 pm

beefcake66 wrote:Regarding static ab crunches -

I don't have access to a cable machine.

Would.. Static Decline Situps holding a plate (or plates) work? Just hold it in the middle (not fully crunched but not lying back).

A. You're a GREAT thinker Beefcake!!

Why, you ask?

Because that's what The 3Faces of Fear(tm) would have recommended!!

dropthebeats · Post by **dropthebeats** » Fri Apr 01, 2011 11:39 am

beefcake66 wrote:Regarding static ab crunches -

I don't have access to a cable machine.

Would.. Static Decline Situps holding a plate (or plates) work? Just hold it in the middle (not fully crunched but not lying back).

Try to be careful doing a static decline situp. You need to have strict form, or else injury could easily occur.