Some muscles may not be visible, but training them can enhance the appearance of larger muscle groups. Strengthening the pectoralis minor, brachialis, and soleus can help your chest, arms, and calves “pop out” more.
A highly effective method for targeting these muscles is the 10×10 system—10 sets of 10 reps per exercise. This approach has been endorsed by legends like Vince Gironda, Charles Poliquin, and Robby Robinson, and for good reason—it delivers results.
A 10×10 Routine for Deeper Muscle Development
This four-day program applies the 10×10 system to key “pop ‘em out” muscles while ensuring balanced development.
Monday – Arms
A1. Seated Preacher EZ-Bar Reverse Curl – 10 x 10 @ 4010 tempo, 90s rest
A2. Flat EZ-Bar Triceps Extension to Forehead – 10 x 10 @ 4010 tempo, 90s rest
B1. Mid-Incline Dumbbell Curl – 3 x 12 @ 3010 tempo, 60s rest
B2. Kneeling Rope French Press – 3 x 12 @ 3010 tempo, 60s rest
Tuesday – Thighs
A1. Back Squat – 10 x 10 @ 4010 tempo, 90s rest
A2. Lying Dorsiflexed Leg Curl – 10 x 10 @ 4010 tempo, 90s rest
B1. Seated Leg Extension – 3 x 12 @ 3010 tempo, 60s rest
B2. Standing Semi-Stiff-Leg Deadlift – 3 x 12 @ 3010 tempo, 60s rest
Thursday – Chest and Back
A1. Mid-Incline Neutral-Grip Dumbbell Press – 10 x 10 @ 4010 tempo, 90s rest
A2. Mid-Neutral-Grip Chin-Up – 10 x 10 @ 4010 tempo, 90s rest
B1. Flat Limited-Range Dumbbell Pullover – 3 x 12 @ 3010 tempo, 60s rest
B2. Bent-Over EZ-Bar Row – 3 x 12 @ 3010 tempo, 60s rest
Friday – Calves and Abdominals
A1. Seated Calf Raise – 10 x 10 @ 4010 tempo, 90s rest
A2. Supine Cable Knee-In – 10 x 10 @ 4010 tempo, 90s rest
B1. One-Leg Calf Raise – 3 x 12 @ 3010 tempo, 60s rest
B2. Standing Dumbbell Side Bend – 3 x 12 @ 3010 tempo, 60s rest
Key Considerations
- Grip Variation for Balanced Arm Development
The neutral-grip chin-up and semi-supinated-grip row complement the reverse curl (pronated grip) and incline curl (supinated grip) from Monday. This approach distributes the workload evenly across the elbow flexors, promoting better muscular balance. - Optimizing Pec Minor Activation
The limited-range dumbbell pullover works best as a secondary exercise in a 10×10 system. It should stimulate, not overwhelm, the pectoralis minor for optimal chest development.
Maximizing Recovery and Growth
To fuel intense training, supplement with branched-chain amino acids (BCAAs) before and during workouts. Post-workout, aim for a 2:1 ratio of carbohydrates to protein to optimize recovery and muscle growth.
Stick with this system consistently, and you’ll start noticing improved definition and muscle fullness in no time.
