5 x 10's for Hypertrophy and Work Capacity

One very effective and time efficient method for hypertrophy is five sets of ten reps with 60 second rest intervals between sets. Begin with approximately 50% of your one repetition maximum for a given exercise. If you complete all five sets of ten reps at the given rest interval increase the weight five pounds the next time you perform the workout.

I like to couple a few heavy sets of a basic compound lift with one to two rounds of 5 x 10's that work the same movement pattern. Try the following upper body workout and let me know how you feel: (written as sets x reps @ weight, rest interval in seconds)

A) Standing Barbell Press - 4 x 2-3 @ 90% 1RM, 180

B) Seated Dumbbell Press - 5 x 10 @ 50% 1RM, 60

C) Negative Only Chin-ups (8 second reps) - 4 x 2-4 @ bodyweight +, 180

D) Parallel Grip Pull-ups* - 5 x 10 @ bodyweight, 60

*If you can't do enough pull-ups substitute Parallel Grip Pull-downs.