The German Volume Training (GVT) method, 10 sets of 10 reps (10 x 10), was introduced in the 70’s by renowned German weightlifting coach Rolf Feser. GVT was used during the German National Weightlifting Team’s off-season as a phase to help them build muscle (and burn fat). This method of training works well in a 6 week phase. The recommended loads used should be 60% of your 1 Rep Max (about a 20 rep max effort). And the focus should be on big compound movements (Squat, Bench Press, Deadlift). Most programs suggest the use of an antagonist scheme e.g. a. Squat 10 x 10 b. Seated Leg Curl 10 x 10. I do not necessarily use same.
DAY 1 (Monday):
1. Squat 10 x 10 (60% Of 1 RM)
2. Donkey Calf Drop Sets (e.g. 405# AMRAP, 315# AMRAP, 225# AMRAP, 135# AMRAP)
3. Straight Leg Sit Up (on GHD) 3 x 10-15 (Load if necessary)
Set clock for 3:00 and do repeated ‘hanging from bar’ sets (:20-:40)
DAY 2 (Wednesday):
1. Bench 10 x 10 (60% Of 1 RM)
2. KB or DB Row 5 x 6-8/6-8
3a. Triceps Cable Pushdown 3 x 8-10
3b. Biceps Barbell or Dumbbell Curl 3 x 8-10
Set clock for 3:00 and do repeated ‘hanging from bar’ sets (:20-:40)
DAY 3 (Friday):
1. Deadlift 10 x 10 (60% Of 1 RM)
2a. Double Kettlebell Shoulder Press 3 x 8-10
2b. Barbell RDL 3 x 8-10
Set clock for 3:00 and do repeated ‘hanging from bar’ sets (:20-:40)
P.S. Have mop ready…You will sweat!!