Step into just about any gym today and you’ll hear people discussing the grueling 10×10 style of training, also known as German Volume Training (GVT).
Why isn’t everyone doing 10×10?
The thought of hitting 10 sets of 10 repetitions for multiple exercises is enough to discourage even the seasoned gym-goer.
The workouts are long.
But boy, it works!
“The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!” – Charles Poliquin
Principles of German Volume Training…
- Each workout begins with 10 sets of 10 repetitions of your main compound movement for that body part
- The weight is to remain the same for each of your 10 sets (this should be around 60% of your 1RM)
- Rest periods between sets should be consistently between 60 and 90 seconds
- Increase the weight by 3% – 5% each workout you successfully complete the prescribed sets with your chosen weight
- 5 workouts per week – 1 muscle group per workout
The German Volume Training Workout Split
- Day 1 – Chest & Back
- Day 2 – Legs & Abs
- Day 3 – Rest
- Day 4 – Arms & Shoulders
- Day 5 – Rest
Key Exercises For Your 10×10 Workout
- Chest – Barbell bench press
- Back – Barbell bent over row
- Legs – Barbell back squat
- Biceps – Barbell biceps curl
- Triceps – Barbell close grip bench press
- Shoulders – Barbell shoulder press