Progression and Intensity – The first training session

The first training session mostly focuses on the techniques and defining an approximate resistance for the member. Finding the right weight may take a few training sessions. Therefore, the member ought not to get disappointed over the lack of intensity in the first training session. It will occur when techniques and the correct weights have been clearly defined. However, it shouldn’t take more than 3 (max 4) sessions.


Once resistance, technique and intensity are in place, the member should not train more than once a week, as the muscles need time to regenerate. By more frequent training with maximum intensity, the body will not be allowed the time required to regenerate. Normally it takes 5-8 days for the muscles to recover with the intensity applied for training with Concept 10 10.

But if the training is carried out with a lower intensity, training twice a week might be preferable, although never as good as once a week with higher intensity.

Some members, however, cannot manage to reach such high intensity levels and it may be an advantage for them to train twice a week.

The Concept 10 10 method of training is unlike anything most people have tried before

exer7Paradoxically, it is both amazingly fast and very, very slow.

Although you will complete a total body strength training session in about 20 minutes, you will perform each exercise with exquisite slowness.

This technique will take each muscle that is worked, to a state of complete exhaustion in just a few repetitions. Doing so sets off numerous metabolic changes that grow the muscles, strengthen the bones, signal the body to burn more fat, and increase the muscle´s ability to draw oxygen from the blood, thus providing optimal cardiopulmonary fitness in addition to strength.

Jorgen Albrechtsen, President and CEO of Concept 10 10, Inc. explains the training Concept of 10 10 in those words and he is convinced that the Concept 10 10 way of exercising is the future for those who want results and personal attention and where time is a major issue.

We asked him “Why not just do jogging, aerobics or some other conventional activity ?”

His answer was pretty thought provoking:

“If you are out of shape and begin to jog, for example, you´ll strengthen your thighs, calves, hips and abdomen, but not the rest of your muscles and bones. The Concept 10 10 program strengthens these same muscles along with all the rest – to a much, much greater degree, and in about one tenth the time. So if it is strength you are looking for as you grimly jog mile after mind-numbing mile three or four times a week to stay fit, why not save your ankles, hips, knees, and back, and spend less than thirty minutes a week doing Concept 10 10 instead ? Not only will you get stronger faster and more safely, you´ll also have the 3-4 hours you saved to do something you truly enjoy.”

“The same applies if you are playing tennis, racquetball, basketball, aerobics, or any other sport a couple of times a week just to stay in shape (or to get in shape) and not really for the enjoyment of the game, drop it; spend a fraction of that time doing Concept 10 10 (without risk of a whole series of injuries) and spend the rest of your time doing whatever it is you truly enjoy, which may not be an athletic activity at all. But if you do love the sport you play, your added strength and stamina from doing Concept 10 10 is sure to improve your performance.

Aerobics does more harm than good too:  Aerobics does little to change your body composition because it not only fails to burn much fat, build muscle mass, or boost your metabolism, it also puts traumatic pressure and wear on your joints and tendons that they were never designed to take.

Physiologists are starting to warn that the current generation of compulsive cardio trainers may be setting themselves up for an epidemic of chronic joint and connective tissue injuries as they get older. A large percentage of regular joggers develop a serious joint or tissue injury over the course of 3 years. What´s the point of keeping your muscles in shape while you´re young, if you´ll have to use a cane to get up the stairs in 10 years ? The point is, we need exercise that wears out our muscles each workout – not our joints and connective tissues.”

“Concept 10 10 is a form of exercise that has been shown to provide all the benefits you seek from an exercise program in twenty minutes a week, with negligible risk of injury. It is a revolutionary form of exercise that far exceeds the benefits of almost any other kind of exercise you can think of. Concept 10 10 will change the way you think about exercise forever. Exercise will never be the same again !”

Fat loss – Did you know this?

643-030The real problem with modern obesity is food abundance. If I were to give you a jumbo industrial role of toilet paper and allowed you to hold it while I unraveled it, we wound end up with a very long strand of toilet paper.

If I tore off the last square of toilet paper and gave you the entire rest of the strand, we could use your long strand of toilet paper to represent the length of human history where starvation was a real day to day threat. The single square in my hand would represent the length of human history where starvation was not much of a threat. Not since the end of the Great Depression and World War II has starvation not been a real possibility.

We have about 150,000 generations where efficient fat storage was essential for survival, and 3-4 generations where efficient fat storage can lead to obesity. The problem is not that we are inactive, the problem is that calories are so readily available to be consumed. An hour of jogging will burn only about 150 calories above your basal metabolic rate, but it only takes about 30 seconds to eat 150 calories of cookies.

We judge the value of our meals on the size of the portions we are given. When we go out to eat, we want to leave full. Studies show that there are about 1,000 Calories between being satisfied and feeling full. Even more frightening is that there are between 2,000 and 3,000 calories between feeling full and feeling stuffed. If you go out to an all-you-can-eat food bar and leave feeling stuffed, you may have consumed as many as 4,000 unneeded calories. When this happens we typically go out for a jog the next day to “burn off those calories”. But to burn off that many calories would require you to jog continuously for 27 hours.

The problem is not that we don’t burn enough calories, it’s that we put too many calories down our neck.

Stoicism Gives Better Workout

stoic trainingProper training is an unnatural act and requires intellectual understanding and control. We need to understand that proper exercise is not painful, it is simply effort. We need to realize our goal is to stimulate results, not to demonstrate suffering or impress others.
Refraining from screaming, grunting and grimacing is also important for sound physiological reasons. Such behavior is one of the major thieves of exercise effectiveness.
Finally, by understanding some neuroanatomy, we can realize there is a valid reason to avoid grimacing, vocalization and excessive gripping.
Stoicism will improve your training.

Time Is Of The Essence

3While the workout itself is responsible for stimulating changes in your body; it is actually your body itself that produces those changes. We must always remember that the changes we are asking the body to make are metabolically expensive. Let us say, for example, that we want to add a pound of muscle to your body.
Picture a pound of ground beef at the grocery store. That is a lot of tissue for your body to synthesize. For your body to mobilize the necessary hormones and nutrients to serve the DNA-driven process of protein synthesis, it will require something very basic: time.
How much time is a critically important issue. Exercise can not only serve to stimulate physical adaptations, it can prevent them. Stated differently, if you bring the exercise stimulus back to the body before it has had time to make its adaptation, you will actually interfere with and prevent the response from occurring

Personal Trainer Kathy Dominguez – Naples

Kathy has been with Concept 10 10 in Naples since the start in 2008.

She is very well liked among her many clients and she has also gained great results from her own weekly workout.

She is currently pregnant and is convinced that Concept 10 10 has made a huge positive difference in the process.

Overview: Perspective and Importance in the Future of Strength Training in the Field of Rehabilitation

Vert Mooney, M.D., San Diego
Professor of Orthopaedics UCSD, Medical Director Orthomed Center, San Diego

It is now recognized that chronicity of musculoskeletal pain is associated with inhibited motor function and a phenomenon called „deconditioning“. Under these conditions reoccurrence of pain inducing episodes with the usual life event of the „unguarded moment“ can be expected. Significant sudden changes in physical demands, either increased or decreased, are often associated with this phenomenon.

Physical therapy in the form of manual therapy and surface supplied modalities to decrease pain, often offer short-term relief. There is no documentation, however, that these forms of treatment to change the natural course of disease and recurrence. There is no consensus even as to the most effective pain diminishing physical therapy modality. One reason for the lack of consensus is our inability to measure the dose of the therapeutic modality, and objectively measure the results of treatment. On the other hand, resistance training is measurable and the results of training, aside from the subjective statement of diminished pain, are likewise measurable by strength and endurance testing. The use of equipment, however, is necessary to achieve measurement.
In our own studies, recurrence of pain complaint after completion of a strength training program on chronic back pain patients, all which had failed previous physical therapy, was 10 %. This is at 1-year follow-up. Other studies using more passive therapies quote recurrence rates of up to 50%.

The future of this form of treatment, Le. physical training, depends upon transfer of care responsibility to the patient away from the „healer“. This is not easy to accomplish and the duration of training necessary to have the desired insurance. The feasible solution for this dilemma is the medicalization of health clubs. In this environment, musculoskeletal disorders are treated as ailments not diseases, and physical therapy becomes physical training supervised by qualified staff who are comfortable with treatment of musculoskeletal disorders ideally such facilities would have the back up of appropriate medical professionals. Nonetheless, the treatment theme will have to be the pleasure of self-care in a supportive environment of training. A key component of training must be however, feedback of measured performance which requires appropriately designed equipment.

Living Longer Stronger

Eilington Darden, Ph.D., Gainesville

The purpose of the Living Longer Stronger program is to provide middle-aged people with a course at action to rebuild muscle mass. An average adult in the United States , for example, loses one-half pound of muscle per year between the ages of 20 and 50. As a 50-year old, his or her body is 15 pounds less muscular than at age 20.

Rebuilding atrophied, weakened muscle entails proper strength training. Proper strength training requires an understanding of the concepts of exercise intensity, progression, form, duration, frequency, and variation. With correct application of the above concepts, an average adult can add from 3 to 4 pounds of muscle during an initial, six-week, strength-training program. Thereafter, the muscle-building results decrease by approximately 25 percent with each successive six-week training period.

Research shows that the typical 50-year-old man or woman can rebuild 15 pounds of atrophied muscle in 18 months. Accomplishing this feat will help this individual live a stronger, leaner, and more productive life.