German Volume Training (10×10): A Classic Method for Hypertrophy
German Volume Training (10×10): A Classic Method for Hypertrophy
In strength training circles, few programs are as infamous—and as effective for muscle growth—as German Volume Training (GVT). Often referred to as the “10×10 method”, GVT is a high-volume approach that has been used by bodybuilders, Olympic lifters, and athletes looking to push their muscular development to new levels.
If your goal is size and hypertrophy rather than just raw strength, German Volume Training remains one of the most challenging yet rewarding methods.
What is German Volume Training?
As the name suggests, the principle of GVT is simple: perform 10 sets of 10 repetitions on a chosen exercise, typically a big compound lift. By dramatically increasing training volume, the muscles are placed under high levels of stress, forcing adaptation and growth.
Each session is built around two main compound lifts (performed for 10×10) and then supplemented with a small amount of accessory work. This balance ensures you target large muscle groups while also shoring up weaker areas.
Exercise Choices
The focus is on compound, multi-joint movements that recruit the most muscle mass. A few examples:
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Chest & Back Day
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Barbell Bench Press / Dumbbell Press
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Barbell Row / Pull-Ups
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Accessory: Dumbbell Flyes, Straight-Arm Pulldown
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Leg Day
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Back Squat / Front Squat
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Romanian Deadlift / Leg Curl
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Accessory: Walking Lunges, Standing Calf Raise
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Arms & Shoulders Day
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Barbell Curl / Dumbbell Curl
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Skull Crushers / Close-Grip Bench Press
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Accessory: Lateral Raises, Face Pulls
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The main rule: pick big lifts you can load safely, and keep accessory work light so it doesn’t interfere with recovery.
Starting Percentages
The recommended load is 60% of 1RM (or a weight you could perform for around 20 reps).
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Upper body lifts: Start at ~60% 1RM.
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Lower body lifts: Some lifters prefer closer to 55% due to greater fatigue accumulation.
Progress is made by adding small increments (2.5–5kg) only once all 10×10 sets are completed cleanly.
Rest and Recovery Between Sets
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Upper body lifts: 60–90 seconds rest.
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Lower body lifts: 90–120 seconds rest.
This relatively short recovery window is what makes GVT so demanding. Recovery outside the gym—sleep, nutrition, and hydration—becomes non-negotiable.
German Volume Training (10×10): Full Week Programme
German Volume Training (GVT) is structured around 10×10 compound lifts, supported by carefully chosen accessory work. Here’s how a typical training week could look:
Day 1 – Chest & Back
| Exercise | Sets x Reps | Load | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 10×10 | ~60% 1RM | 60–90 secs | Strict control, no bouncing |
| Barbell Row | 10×10 | ~60% 1RM | 60–90 secs | Keep torso stable, no jerking |
| Incline Dumbbell Flyes | 3×10–12 | Moderate | 60 secs | Controlled stretch and squeeze |
| Pull-Ups / Chin-Ups | 3×8–10 | Bodyweight | 60 secs | Weighted if strong enough |
| Hanging Leg Raises | 3×12–15 | Bodyweight | 45–60 secs | Core stability focus |
Day 2 – Legs & Abs
| Exercise | Sets x Reps | Load | Rest | Notes |
|---|---|---|---|---|
| Back Squat | 10×10 | ~55–60% 1RM | 90–120 secs | Depth to parallel, brace core |
| Romanian Deadlift | 10×10 | ~60% 1RM | 90–120 secs | Hinge form, hamstring stretch |
| Walking Lunges | 3×12 per leg | Moderate | 60 secs | Controlled stride |
| Standing Calf Raises | 3×15–20 | Moderate | 60 secs | Full stretch and squeeze |
| Weighted Sit-Ups | 3×12–15 | Moderate | 45–60 secs | Maintain tempo |
Day 3 – Rest / Active Recovery
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Light mobility, stretching, or low-intensity cardio (walking, cycling, swimming).
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Sleep and nutrition are critical for recovery.
Day 4 – Arms & Shoulders
| Exercise | Sets x Reps | Load | Rest | Notes |
|---|---|---|---|---|
| Barbell Curl | 10×10 | ~60% 1RM | 60–90 secs | Full extension, no swinging |
| Skull Crushers / Close-Grip Bench Press | 10×10 | ~60% 1RM | 60–90 secs | Elbow health priority |
| Lateral Raises | 3×12–15 | Light-Mod | 60 secs | Control, avoid shrugging |
| Face Pulls | 3×12–15 | Moderate | 60 secs | External rotation, posture focus |
| Plank Variations | 3×60 secs | Bodyweight | 45–60 secs | Keep neutral spine |
Day 5 – Rest or Conditioning
Optional light cardio, yoga, or mobility work.
Day 6 – Repeat (Optional Second Chest/Back or Legs Focus)
Advanced trainees may repeat Day 1 (Chest/Back) or Day 2 (Legs) depending on goals.
Day 7 – Rest
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Full recovery day.
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Prioritise sleep, hydration, and nutrition.
Why German Volume Training Works
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Volume overload: 100 reps per main lift delivers unparalleled hypertrophy stimulus.
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Simplicity: Just a few big movements—no fluff.
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Metabolic stress: Limited rest ensures muscles are pushed to adapt.
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Progressive challenge: Incremental loading makes it sustainable across cycles.
Common Challenges
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Soreness: DOMS is extreme, especially during the first weeks.
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Monotony: Performing the same lift for 100 reps requires mental discipline.
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Time demand: Expect longer sessions than traditional bodybuilding splits.
Who Should Use GVT?
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Intermediate to advanced lifters looking to break hypertrophy plateaus.
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Athletes in off-season muscle-building phases.
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Bodybuilders seeking added mass.
Not recommended for complete beginners, who will progress more efficiently with a lower-volume linear program like Strong Lifts 5×5.
Key Takeaways
German Volume Training is a punishing yet proven system for muscle growth. Built on 10×10 compound lifts at ~60% 1RM, short rest, and strict execution, it challenges both body and mind.
If hypertrophy is your priority and you’re ready to commit, GVT can be one of the most effective ways to shock your muscles into new growth. As with all types of training, recovery and nutrition will make the hard sessions worth it, and gains will happen. I found that when following a cycle of GVT, my appetite increased, and I allowed it. Increasing my protein intake and good calories, I put on some excellent mass in a single cycle and recovered better between sessions. Due to the intensity, I only ever did 3 cycles a year of GVT, it was enough to build additional muscle, which then helped increase my strength, especially after an injury lay off.
This is great for men and women, yes you will have some soreness, but it will be worth it.
Enjoy the shuffle :-)