Alright so I've been asked fairly often to post my 10x10 variations of the popular 10x10 german volume routine. I know some of you were awaiting this.


Let's start with the basics. The routine was invented to highly stress the muscles and trigger faster growth. The actual routine is about using the same weight for 10 sets of 10 for a specific exercise. The weight used is about 60% of your 1rm (or something around that, it depends on the person) or a weight you can normally do 20 reps with. So of course the goal is to try for 10 reps every set, but you don't necesserly achieve that. It's effective, it's Poliquin-approved and it's worth trying if you're new to high volume training.

One thing that you need to keep in mind is that this is not the kind of training you do over a long period of time. It was used to change weight class quickly, but as effective as it is, done over a long period of time you will end up stalling, just like any other kind of training, but faster. Usually 1 to 3 months is enough.

This post on the other hand will, in detail, explain my variations of that training that were all self-tested as well as tested on some of my clients.

Another thing about GVT is that you don't go doing stupid isolation exercises. You need to select the most general exercises that target most parts of the muscle group.

List:
Pecs: Bench Press (lvl 1, 2, 3), Incline Bench (lvl 2, 3), Flat Dumbell Presses (lvl 1, 2, 3)
Back: Deadlift (lvl 1, 2, 3), Pull ups/Lat Pulldowns (lvl 1, 2, 3), Seated or Bent Over Rows (lvl 2, 3)
Shoulders: Seated/Standing Dumbell Presses/Barbell Presses (lvl 1, 2, 3), Side Lateral Flys/Rear Delt Flys (lvl 2, 3)
Legs: Squat/Front Squat (lvl 1, 2, 3), Hamstring Curls (this exercise has to be done on level 1 as well since squats don't target them enough) (lvl 1, 2, 3), Leg Press (lvl 3), Calf Raises (lvl 1, 2, 3)

Small muscle groups
Biceps: Straight Barbell Curls (lvl 1, 2, 3), Dumbell Curls (lvl 2, 3)
Triceps: Dips (lvl 1, 2, 3), Close Grip Bench (lvl 2, 3)
Traps: Upright Rows/Shrugs (any type)(lvl 1, 2, 3)

***Note: For those doing the level 1, on Leg and Back days, even if you did squats and deadlifts, you still need to do your calf raises and pullups.

"LEVEL 1"

This has only 1 exercise per muscle group and is only for those who have never been close to high volume training. AKA first bulk.

Select your exercise using the List.

Warm up with 1 set of 20 reps. Followed by 10 sets of 10 reps. The first 2 sets are progressive weight increases. The last 8 sets are to failure. It's possible you reach 8 reps, or 11, just try to your best to stay close to 10 reps. Choose your weights carefully.

"LEVEL 2"

You're getting used to high volume, then this level is for you. 2 exercises per muscle group (except for traps)

Select your exercises using the List.

Warm up with 2 sets of 15 reps. Followed by 10 sets of 10 reps for your first exercise and another 10x10 for your second exercise. All sets to failure.

"LEVEL 3"

This is for lifters who have very good experience with high volume, feel they can do more, have time on their hands and have genetics that NEED very high volume. Don't attempt this if you're a scrawn, you just might injure yourself uselessly. 3 exercises per muscle group (except biceps (2), triceps (2), Traps (2))

Select your exercises using the List.

Warm up with 2 sets of 15 reps. Followed by 10 sets of 10 reps for your first, second and third exercises. All sets to failure.



***Rest between sets is 45-60 seconds, as opposed to 90 seconds for the usual training. Tempo is 2-0-1.***

This post was edited by CMBurns on Oct 26 2009 05:34pm

in will read

looks overwhelming but it's a good read - would like to try this with emphasis on the back and legs portions

will report back

This post was edited by Dangers on Oct 26 2009 05:32pm

will read after class

edit: 2nd

This post was edited by isaac_m on Oct 26 2009 05:33pm

too much for me

Edit: CoNFUSED

This post was edited by Kiston on Oct 26 2009 05:35pm

But if you're doing all sets to failure ( on level 2-3), you're keeping constant weight...so you're dropping weight ?


Would you recommand me level 2 or 3 ?

Edit: You should add a prefered split for this

This post was edited by serennia on Oct 26 2009 05:37pm

since i am jus tstarting a deload week now, next week ill try this out. obv level 1 maybe level 2..

This post was edited by Duckling on Oct 26 2009 05:38pm

Level 2 would only take about as long as a regular 3x10 with 3-4 different exercises per body part correct?

I read now.

This post was edited by xGeArz on Oct 26 2009 05:39pm

45-60 seconds

You can do level 2, and of course when I say sets to failure with a constant rep scheme, you have to drop weights

And I think you all know by now that I love my 5 day split from my stickie.

What would light tri/light bi looks like ?