Countless exercise packages promise to construct brute strength. While strength athletes, like powerlifters, usually depend on basic strategies just like the 5×5 program, which focuses on low-rep, high-weight compound lifts, bodybuilders have lengthy turned to German quantity training to pack on severe dimension. This hypertrophy-based program is designed to overload muscle tissues with repeated submaximal efforts to create the stress wanted for severe beneficial properties.
Popularized by Canadian strength coach Charles Poliquin, this program makes use of plenty of quantity, small quantities of relaxation, and excessive depth. Lifters beware: This training type is not for the faint of coronary heart.
What Is German Volume Training?
GVT, also called the 10×10 exercise or 10 sets technique, is a high-volume strategy that requires you to carry out 10 sets of 10 reps for a single exercise, concentrating on one muscle group per session. Although you’ll be able to have a number of exercises on a single day, you will solely carry out 10×10 on one to 2 compound actions. Trust us once we say that is brutal. As if the exercise itself is not sufficient, should you’re solely doing one predominant elevate, you will relaxation simply 60 seconds between sets. If you are alternating between lifts, you will relaxation 90 to 120 seconds.
“It’s effective for muscle growth, because of the total volume you’re doing,” says DJ Zmachinski, licensed private coach at Life Time Rosemount. Volume is normally sets x reps, however density—which is typically additionally known as quantity—is sets x reps x weight. Increasing quantity and density over time is likely one of the greatest methods to construct muscle. For most individuals, 100 reps of an exercise is a big improve.”
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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 nice as a result of not solely are you doing 100 complete reps, however you’ll be able to normally do it at a fairly respectable weight to the place your complete density is far increased than most different rep schemes,” he says. “It might really feel simple on set 1, however you will most likely really feel it by the tip.”
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What to Know Before Trying German Volume Training
“I normally incorporate GVT in training packages for severe lifters who need to construct muscle or get extra apply with the principle lifts,” Zmachinski says. “It’s tremendous easy and efficient, however should you’re only a informal gymgoer otherwise you want lots of flashy exercises, then it may be arduous, boring, and never very fulfilling.”
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 consumer’s targets, I’ll normally add cardio or extra accent and core work on the opposite days,” he adds. “I pair a squat with a bentover row or pullup someday, and a deadlift with bench or overhead press on the opposite. It will be any mixture of lower- and upper-body lifts, so the opposite days will be extra arms, abs, and smaller muscle teams—or no matter else you’ve power left to work on as you get well.”
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