The 10-6-10 method is a great intensity technique used to 'finish off' an isolated muscle. Best used with single-joint machine or cable exercises (pec deck as shown, hamstring curls, leg extensions etc) the 10-6-10 method should be preformed as follows: 1) 10 second isometric squeeze in the fully contracted position (muscle fully shortened) 2) 6 full repetitions emphasising the eccentric portion (3-4 second controlled eccentrics) 3) Finally, 10 partial range reps in the stretched muscle position (muscle fully lengthened) Give it a try and let me know how you get on. Pick your exercise wisely. |
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