The Juarez Valley concept is easy to understand but the difficulty lies in the execution. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. In the middle, they meet!
A Juarez Valley 10 is performed liked this:
- Set 1: 10 Reps
- Set 2: 1 Reps
- Set 3: 9 Reps
- Set 4: 2 Reps
- Set 5: 8 Reps
- Set 6: 3 Reps
- Set 7: 7 Reps
- Set 8: 4 Reps
- Set 9: 6 Reps
- Set 10: 5 Reps
The Juarez Valley 10 in Action
Between each set, take an eight-foot walk (the equivalent of a jail cell). Perform this as fast as possible and keep track of time. This gives a chance for circulation and some recovery before the next set.
RECENT: Juarez Valley 8 Deadlift Workout
Keep track of time and your goal is to continually beat your established time — the overload variable is increased density.
Final Thoughts
Unless your objective is pre-exhaustion, do this at the end of your workout. This is a finisher. Establish a time and continually beat that time and take your chest development to the next level.
Bonus Video: The entire workout and establishing a mind/muscle connection
