{"id":3670,"date":"2008-12-20T12:00:58","date_gmt":"2008-12-20T17:00:58","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=3670"},"modified":"2008-12-20T11:09:52","modified_gmt":"2008-12-20T16:09:52","slug":"power-of-10-workout-program","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/12\/power-of-10-workout-program\/","title":{"rendered":"Power of 10 Workout Program"},"content":{"rendered":"

\"\"<\/a>Over the next\u00a0few weeks I am going to introduce and discuss new workouts that may help change up your routine a little bit. This will\u00a0“shock” the body and will also help keep your workouts\u00a0from getting boring and monotonous. <\/span><\/p>\n

The “Power Of 10<\/a>” workout, created by Adam Zickerman,\u00a0focuses 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\u00a0a\u00a0very slow rate of movement.\u00a0This workout consists of a ten second cadence; ten seconds out and ten seconds back\u00a0all while keeping the muscle contracted the entire time. Try to\u00a0focus on not stopping at either the top of the exercise<\/a> or the\u00a0bottom as well. <\/span><\/p>\n

According to Zickerman, there are 10 commandments to this workout:<\/span><\/p>\n

1. <\/span><\/span><\/span><\/strong>Speed<\/strong>: 10 seconds up and 10 seconds down <\/span><\/p>\n

2. <\/span><\/span><\/span><\/strong>Breathing<\/strong>: Freely and evenly <\/span><\/p>\n

3. <\/span><\/span><\/strong>Motion<\/strong>: Weights up and down should be smooth and constant <\/span><\/p>\n

4. <\/span><\/span><\/strong>Number of Reps<\/strong>: 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) <\/span><\/p>\n

5. <\/span><\/span><\/strong>Number of Exercises Per Workout<\/strong>: About 6 different exercises or sets <\/span><\/p>\n

6. <\/span><\/span><\/strong>Correct Weight<\/strong>: Choose a weight where you reach your limit at about 6 to 8 reps <\/span><\/p>\n

7. <\/span><\/span><\/span><\/strong>No Stopping<\/strong>: Move from exercise to exercise until the workout is done <\/span><\/p>\n

8. <\/span><\/span><\/span><\/strong>Focus<\/strong>: Concentrate on form, motion and speed <\/span><\/p>\n

9. <\/span><\/span><\/span><\/strong>Number of Workouts Per Week<\/strong>: One or two if you feel like it <\/span><\/p>\n

10. <\/span><\/span><\/span><\/strong>Equipment<\/strong>: Machines and\/or at home<\/span><\/p>\n

Below is a list of exercises that you can try with this “Power Of 10<\/a>” 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!!<\/span><\/p>\n