This German Strength Training Method Is 2X More Effective for Muscle Growth
Countless workout programs promise to build brute strength. While strength athletes, like powerlifters, often rely on classic methods like the 5×5 program, which focuses on low-rep, high-weight compound lifts, bodybuilders have long turned to German volume training to pack on serious size. This hypertrophy-based program is designed to overload muscles with repeated submaximal efforts to create the stress needed for serious gains.
Popularized by Canadian strength coach Charles Poliquin, this program utilizes lots of volume, small amounts of rest, and extreme intensity. Lifters beware: This training style isn't for the faint of heart.
What Is German Volume Training?
GVT, also known as the 10x10 workout or 10 sets method, is a high-volume approach that requires you to perform 10 sets of 10 reps for a single exercise, targeting one muscle group per session. Although you can have multiple exercises on a single day, you'll only perform 10x10 on one to two compound movements. Trust us when we say this is brutal. As if the workout itself isn't enough, if you're only doing one main lift, you'll rest just 60 seconds between sets. If you're alternating between lifts, you'll rest 90 to 120 seconds.
"It's effective for muscle growth, because of the total volume you're doing," says DJ Zmachinski, certified personal trainer at Life Time Rosemount. Volume is usually sets x reps, but density—which is sometimes also called volume—is sets x reps x weight. Increasing volume and density over time is one of the best strategies to build muscle. For most people, 100 reps of an exercise is a huge increase."
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How to Start German Volume Training
Given the intensity and high-rep ranges, most trainers suggest German volume training for advanced lifters. If you're a beginner, Zmachinski suggests starting with lower set ranges and working your way up. If you're an intermediate or advanced lifter, you can start with 10 sets, but Zmachinski proposes starting with 50 to 60 percent of your 1 rep max.
"GVT is great because not only are you doing 100 total reps, but you can usually do it at a pretty decent weight to where your total density is much higher than most other rep schemes," he says. "It may feel easy on set 1, but you'll probably feel it by the end."
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What to Know Before Trying German Volume Training
"I usually incorporate GVT in training programs for serious lifters who want to build muscle or get more practice with the main lifts," Zmachinski says. "It's super simple and effective, but if you're just a casual gymgoer or you need a lot of flashy exercises, then it can be hard, boring, and not very enjoyable."
Given the intensity of this kind of training, having enough recovery time is essential for its success. While everyone programs their training differently, Zmachinski suggests using it twice a week for four weeks.
"Depending on the client’s goals, I will usually add cardio or more accessory and core work on the other days," he adds. "I pair a squat with a bentover row or pullup one day, and a deadlift with bench or overhead press on the other. It can be any combination of lower- and upper-body lifts, so the other days can be more arms, abs, and smaller muscle groups—or whatever else you have energy left to work on as you recover."