German Volume Training

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German Volume Training or 10x10s is a good routine for both strengrh and size. You have to monitor overtraining on it and I don’t recommend it much for novices. I believe it was popularized first by Charles Poliquin.

Phase 1

This is done for six cycles, so after you’ve done every workout 6 times you move onto the Phase 2. Or simply put after 6 weeks.

First, you do not use your 10 rep max for your 10×10 you use your 20 rep max. So that’s around 60% of your 1 rep max. You can calculate your 1 rep max here: https://strengthlevel.com/one-rep-max-calculator

You can also use this formula

1RM = ((0.033 x Total # of Reps) + 1) x Weight Used

GVT uses 4-0-2-0 tempo so that means you take 4 seconds on the downward part of the lift and explode up in 2 seconds. So for the bench you lower the bar to your chest in 4s and then immediately push it up in 2s. Rest between sets is 90-60s or basically 1 minute to a minute and a half (1.5 mins). If you get all 10 reps of all 10 sets you add 4-5% to the bar next time.

You pick a barbell compound movement such as the bench, squat or press and do 10×10. I do not recommend doing 10×10 deadlifts. If you want extra growth for your arms I see no issues with using it for biceps and triceps. Just make sure for every set of biceps you do a set of triceps.

Example Routine

Workout A:

Bench 10×10

Incline Flyes 3 x 10-12

Lat Pulldowns or Chin Ups 3 x 10-12

One arm rows or seated rows 3 x 10-12

Workout B:

Shoulder Press 10×10

Lateral Raises 3 x 10-12

Curls 3 x 10-12

Skullcrushers 3 x 10-1×

Workout C:

Squats 10×10

Leg Curls 3 x 10-12

Romanian Deadlift 3 x 10-12

Weighted Situps 3 x 20

Calf Raises 3 x 20

Schedule:

Mon – A

Tues – Off

Weds – B

Thurs – Off

Fri – C

Sat/Sun – Off

Phase 2

Its recommended to do a 3 week phase where you take your 12 rep max (67-70% of your 1RM) and use 10 x 6 rep schema not 10 x 10.

Example Routine

Workout A:

Bench 10×10

Incline Flyes 3 x 10-12

Lat Pulldowns or Chin Ups 3 x 10-12

One arm rows or seated rows 3 x 10-12

Workout B:

Shoulder Press 10×10

Lateral Raises 3 x 10-12

Curls 3 x 10-12

Skullcrushers 3 x 10-1×

Workout C:

Squats 10×10

Leg Curls 3 x 10-12

Romanian Deadlift 3 x 10-12

Weighted Situps 3 x 20

Calf Raises 3 x 20

Schedule:

Mon – A

Tues – Off

Weds – B

Thurs – Off

Fri – C

Sat/Sun – Off

Recovery Phase

Move on to another routine for 3 weeks after completing Phase 2 or drop the number of sets to 3-4 and keep the reps 6-8. After that you can repeat the GVT program or stay with a new one. You can also move on to the Advanced GVT program.

Advanced GVT Program

This is in case you cannot break through a plateau. Increase the load 4-5% for every two workouts in a row and then reduce the target rep goal by one for every weight increase. Then reduce the weight by 4-5% and increase the rep goal to its original starting point.

Example for a plateau of a 12 rep 100 lbs curl

10 sets, 6 reps (at 110 lbs)

10 sets, 5 reps (at 115 lbs)

10 sets, 4 reps (at 120 lbs)

10 sets, 6 reps (at 115 lbs)

10 sets, 5 reps (at 120 lbs)

10 sets, 4 reps (at 125 lbs)

Test day 120 lbs for 12 reps

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