German volume training (GVT), often called this 10 × 10 trainingis a classic method with high volume strength and hypertrophy that consisted of the test of the time in bodybuilding and sporty circles. His roots returned to European weightlifting trainers in the 1970s, but in the USA, she was popular in the USA by Charles Poliquin, one of the most influential strength coaches in modern fitness.
The method is as simple as it is exhausting: they lead out 10 sets of 10 repetitions of a single composite exercise, typically with a weight of 60% of your one-Rep maxus. Due to dramatically increasing training volume, the program forces its muscles to adapt, which leads to size and power gains. While the formula looks simple, the intensity, discipline and restoration that is necessary to be successful make one of the most demanding training systems.
What is German volume training?
German volume training is a High-volume-resistance training protocol primarily for Muscle hypertrophy. In contrast to conventional programs that emphasize progressive overload due to increasing weight, GVT emphasizes the total amount Time under tension and cumulative tiredness.
- The program is built around 10 sets of 10 repetitions For a primary movement.
- Rest intervals are usually kept moderately 60–90 secondswhich increases the metabolic stress.
- Accessory work is often included, but the backbone of the program is the brutal 10 × 10 structure.
The simplicity deceives: Most lifes do not fail due to strength restrictions, but due to the endurance and mental toughness that is necessary to search such a high volume with a strict form.
How does GVT work?
The logic behind GVT comes from the principle that Muscle growth is strongly influenced by the training volume. By enforcing a muscle group into a demanding burden by 100 repetitions, they create:
- Mechanical tension: The repeated exertion with a moderately heavy load contains the muscle fibers.
- Metabolic fatigue: Short rest periods prevent full recovery, reinforced muscle pump and metabolic stress.
- Fibrillation: Early sets recruit slowly twitching fibers, while later recruiting engine units for force with high threshold.
Together these mechanisms drive a hypertrophy, which is why GVT acquired the call to be a “shock method” to break through plateaus.
Where the German volume training works
Although not a long-term program, the German volume training for LIFTTE can be very effective. Some advantages are:
Hypertrophy growth: The sheer Volume shock Can stimulate the growth of the muscle, provided that nutrition and recovery are sufficient.
Bodybuilding phases: GVT can be useful for medium and advanced lifter that need hypertrophic phases. The Slow tempos and high volume Can drive new adjustments and break plateaus.
Mingle: Sometimes that Brutality of 10 × 10 squats or bench press Is exactly the disruption that is required to enforce the adjustment. The shock can be painful and can develop progress again if your training is stale.
Outdated at short notice: GVT can be used for advanced trainees – especially athletes under the age of 35 with strong recovery capacity short -term overhaul strategy (7–14 days). After a deload, it can open up new growth.
Example German volume training routine
A classic GVT program is usually divided into Upper and lower body days With a focus on composite elevators. Below you will find a 5-day trial routine:
Day 1: Breast & Back
- Bank press: 10 × 10 (60% 1RM, 60–90 seconds break)
- Pull -ups (weighted if possible): 10 × 10
- Germs dumbbell fly: 3 × 12
- Lang dumb series: 3 × 12
Day 2: legs & ABS
- Kniebugen: 10 × 10
- Romanian cross lifting: 10 × 10
- Slope increased: 3 × 15
- Weighted crunch: 3 × 20
Day 3: rest or active recovery
Day 4: shoulders & arms
- Overhead press: 10 × 10
- Lure barbell: 10 × 10
- Skull breaker: 10 × 10
- Lateral increases: 3 × 12
Day 5: legs (variation)
- Kreuzleben: 10 × 10
- Front squats: 10 × 10
- Calf increased: 4 × 15
- AB -Rollouts: 3 × 12
Days 6 & 7: Rest
This type of routine is usually carried out 4–6 weeks Before switching to a program with a lower volume, heavier loading program.
What research really says about 10 × 10
2018 the study Effects of a 12-week modified German volume training program on muscle strength and hypertrophy a pilot study examined the classic 10 × 10 German volume training protocol Compared to A 5 × 10 protocol reduced.
The results were surprising for many coaches, which GVT had long seen as a “gold standard” for hypertrophy:
- No big difference In hypertrophy or strength results between 10 × 10 and 5 × 10.
- Upper body (bench press) The 5 × 10 group preferred.
- Lower body (crouch/leg mass) showed a light edge towards 10 × 10 – but not statistically significant.
- Interestingly, from weeks 6 to 12 the 10 × 10 group lost leg massWhich suggests a possible exaggeration of the lower body.
Bring away: A full 12 weeks of 10 × 10 appears excessively, and hypertrophy growth is not superior to a more moderate 5 × 10 approach. If you use GVT, keep it under 6 weeks.
Practical recommendations
If you are curious about German volume training, I would tackle it today:
- Who should try: Inter-/advanced lifter with 2–5 years of training experience, mainly bodybuilder or those who pursue hypertrophy.
- Duration: Maximum 4–6 weeks For hypertrophy phases. For over -enclosed strategies, only 1–2 weeks Before the deloading.
- Volume control: Do not jump directly from 3 × 10 to 10 × 10. Progress from week to week (e.g. 5 × 10 → 7 × 10 → 10 × 10).
- Frequency: Use economically –1–2 phases per year at most.
- Program design: Take into account Upper/lower division A better balance and better recovery split through body partners.
- Test progress: rail Extent measurements and body weight Before and after, instead of expecting immediate strength.
Why I would not use GVT as a primary program
Because the intensity (load) has to be reduced to survive the high volume, The absolute strength is often up or even leans back During the GVT phases. The strength returns after recovery, but this makes it a bad choice for athletes who prioritize the performance.
Rest restrictions
Most lifter just Can not tolerate The recovery demands. Sleep, nutrition and stress management must all be chosen for the productive GVT.
Expenses
Performance 10 sentences per exercise is time -consuming. Workouts usually shrink to only 1–3 main lights, since the volume is overwhelming, which makes it inefficient for much -employed specialists.
My advice as a trainer:
Interestingly, Charles Poliquin was one of the few great coaches who actively promoted the GVT in the early 2000s. Outside of his influence, only a few continued to work in the evidence -based fitness world.
After experimenting with German volume training myself and customers, I have drawn the same conclusion as research:
- I would rarely prescribe, if at all 10 × 10 long -term.
- A 5 × 10 approach achieve almost the same results without the recovery pollution.
- For most lifter there is Better, more sustainable hypertrophy methods available.
Frequently asked questions
1. Is German volume training good for strength or just size?
GVT is primarily a hypertrophic method. While strength gains can occur, it is less effective than stronger strength training with a lower republic.
2. Can beginners try?
Not recommended. Beginners should concentrate on learning technology, build basic strength and gradually make progress.
3. How long should I follow?
Typically 4–6 weeks. Longer cycles often lead to falling returns and excessive fatigue.
4. What is the ideal rest period between the sentences?
Between 60 and 90 seconds. The metabolic stress reduces too long; An early error can cause too short.
5. Do I need food supplements for GVT?
Although not mandatory, nutritional supplements such as whey protein, creatine and BCAAs can support the restoration and muscle repair due to the extreme workload.
Last thoughts
German volume training has a legendary place in bodybuilding tradition, but the Research and experience in the real world both indicate that they are overrated As a long -term program. While 10 × 10 can offer a shocking stimulus and a temporary hypertrophies, 5 × 10 appears equally effective with far less recovery costs.
For most lifter, GVT is best dealt with than Short -term tool, no lifestyle. Use it sparingly to break plateaus, experiment with the training volume or as a strategic overhaul phase. In addition, more efficient and sustainable hypertrophy methods are available.
