Finding a title for this article was difficult, but after some thought, I think this one fits.
Lately, I have been doing workouts that I believe would test even the toughest of men. I am not claiming credit for this approach—plenty of people have probably tried something similar—but I want to share some recommendations and experiences from my experiments so far.
What am I talking about? Good old 10 x 10, also known to many as German Volume Training. Actually, though, I would not associate what I am describing here with German Volume Training, because it is not quite the same thing. German Volume Training is a complete training system: a structured approach followed over an extended period. I am talking about applying 10 x 10 to my deadlift day. Many lifters have tried 10 x 10, meaning 10 sets of 10 reps, all with the same weight, on a variety of exercises. Very few, however, have probably tried it with deadlifts. The reason is simple: it seriously tests how much you can take. Give it a go—it is a worthwhile experience for any dedicated iron enthusiast. Those who crave real suffering in their training, in the best possible sense, and are willing to test their limits should enjoy it even more.
How much weight should you choose? I cannot prescribe a specific weight for anyone to try, as it all depends on the individual. All I can do is share the weights I have used in my experiments so far. Perhaps these will help you decide what to use for your own 10 x 10 deadlifts. I reckon my current deadlift is 280 to 285 kg (1 RM), and my best so far is 10 x 10 160 kg deadlifts (38 minutes). I have also done it with 135 kg, which took 24 minutes in total. So do not overestimate yourself, and be conservative with your choice of weight at first. Clearly, the first 3 to 4 sets of ten should feel reasonably manageable—possibly already hard, but manageable. That said, I must also stress that you should not underestimate yourself. You can start light when choosing a weight for your first attempts, but the aim should still be to lift heavier, establish your level and find the heaviest weight with which you can complete 10 x 10 deadlifts.
Another important point: many powerlifters start each new set only once they feel fully recovered. To get the full experience, however, I strongly recommend taking as much rest as you need while trying to keep your chosen rest interval consistent throughout the 10 x 10. Give yourself a little extra rest only when you feel you are struggling to complete 10 reps. You will therefore need a clock or stopwatch to time your rest periods accurately.
Technique is certainly important. Your form should be good from the outset, while you are fresh, and you should be able to maintain reasonably good form throughout all 10 sets, even when you are utterly exhausted. There is no point if it means tearing yourself apart.
Do not bounce the weight; pause between reps instead. This means briefly releasing the tension after each deadlift. This is mainly for those who are used to relying on momentum between reps (I used to be one of them myself, but no longer).
I can tell you that the “fun” starts around sets 5 to 6. If you have chosen the right weight, the suffering will begin during sets 5 to 6, but you will be able to endure all 10 sets.
Feeling sick and vomiting are nothing unusual during this workout. The point at which you head for the toilet varies from person to person; for me, it is around sets 7 to 8.
Whether you use lifting straps is up to you.
I also recommend keeping a water bottle handy during this workout, because you will be pouring sweat like never before. During the final sets, dehydration could quite literally prove fatal.
This is a great workout to do with someone else—a training partner at roughly your level.
What else? Although the time it takes to complete this 10 x 10 is not the main priority, measure it too. It is another significant indicator of intensity. There is a world of difference between completing 10 x 10 100 kg deadlifts in 22 minutes and in 34 minutes. But let me repeat: time should not be your main concern. What matters is completing 10 sets of 10 reps with your chosen weight and reasonably consistent rest intervals.
It is a huge help to have motivating music playing in the gym. This is very hard to do with a Vikerraadio talk show on.
How often should you do deadlifts this way? Go by how you feel. I really recommend saving it for a day when you arrive for your workout full of energy and want to do something big that you have never done before. You might do a workout like this once every 2 months, once a month, or even 2 times in 2 weeks. What I would not recommend, though, is making it too rigid or scheduled. If you do, start with a conservative weight and plan to use this approach about every fifth workout. That is exactly how my good friend Tarvo Planken, a familiar name in strongman circles, incorporated these 10 x 10 deadlifts into his training plans. Everyone knows their own abilities and limits, and nothing is off limits. Still, scheduling 10 x 10 deadlifts like this is a recipe for disaster for an inexperienced lifter if the chosen weight truly pushes you to your limits. Only an experienced lifter who knows how to push hard and withstand the effort can afford to do this. What I mean is that this is such an intense and demanding ordeal that diving in with the idea of doing it every other week is doomed to fail. Performing 10 x 10 deadlifts with a substantial weight requires the ability to push yourself, focus and bring plenty of energy to the task.
Should you do anything else after these 10 x 10 deadlifts? Again, that depends on you and your conditioning. When I did 10 x 10 with 135 kg, I was thoroughly exhausted, but after an 8-minute break I was able to do some lighter work for my lats and traps. After 10 x 10 with 160 kg, however, I was like an “overcooked pig’s trotter” and did not even have the energy to wash afterward. Whatever happens, if you take on 10 x 10 deadlifts, be ready for anything. And do not plan anything major afterward.
Mental preparation and the ability to stay calm are crucial during this kind of training. Yes, calm—even if things are already getting very tough by set 3 or 4, don’t start telling yourself over and over that you won’t make it. Take it one set at a time. That’s right, one set at a time. Don’t think, “Damn, I’m only on my third set, I’ve still got 7 to go, and it’s already this hard.” That attitude will burn you out. ONE SET AT A TIME. Don’t think about the end result.
Likewise, a set of ten is long. If you start out counting reps in your head from 1 to 10 during the first few sets, break up your counting halfway through the workout, or whenever things get tough. This means that, during a set of ten, instead of counting 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, you count 1, 2, 3, 1, 2, 3, 1, 2, 3 and 1. Believe me, mentally dividing your set of ten into three groups of three (+1) makes that long, hard set easier to handle psychologically.
Incidentally, this applies to all exercises and long sets.
The feeling after a workout like this is, of course, like nothing else. If you train, you know the satisfaction of a successful workout. But when you successfully complete this workout—10 x 10 deadlifts with your chosen weight—that satisfaction is MANY TIMES GREATER. Your legs may be shaking, and you may still feel like throwing up a quarter of an hour after finishing, but the sense of satisfaction is immense.
Who benefits from this kind of training? In short, absolutely everyone involved in strength sports, at the very least. Whether you’re a man or a woman, whether your goal is muscle mass, strength or fat burning, whether you want to experience something new that shocks your system or break through a training plateau—absolutely everyone benefits!!! So this is suitable for strongman competitors, bodybuilders, powerlifters, wrestlers and so on. I would especially recommend that women who want to burn calories in the gym give it a try: you’ll burn more calories with a 10 x 10 deadlift workout like this than during a 45-minute cardio session. Provided, of course, that the weight is challenging enough.
So, fellow lifters. If you’re thinking of trying something extreme, craving that final effort and testing your absolute limits, a 10 x 10 deadlift workout is worth a try. Give it a few workouts and share your feedback.
Don’t forget the tips above!!!
NB! Exactly the same applies to squats.
Author: Janar Rückenberg
Come and train! ArtGym
