Is 10 reps for 10 sets an effective workout to build muscle?
If you want to pack on muscle in record breaking time the 10x10 method is the way to go.
But be careful.
Also known as German Volume Training (“GVT”), this method is brutally effective for hypertrophy but equally brutal on the central nervous system. It’s an intense and demanding workout that requires more attention to diet and recovery vs other workouts.
WHY IT WORKS
It works because of the volume involved.
A typical hypertrophy workout would consist of 3–4 sets at 10–12 reps. A top end of 48 reps.
GVT doubles that. Such high volume supercharges the intensity and metabolic stress your muscles need to adapt and grow.
HOW TO DO IT
The basic premise is simple.
10 sets of 10 reps with the big compound movements (e.g. squat, bench, barbell row and barbell press) and pair them up with an accessory (lunges, flys, lateral raises, lat pull downs).
For example:
Day 1 - Chest & Back
Barbell Bench Press 10x10
Dumbbell Fly 3x12
Barbell Bent Over Row 10x10
Lat Pull Down 3x12
Day 2 - Legs & Abs
Barbell Squats 10x10
Barbell Lunges 3x12
Leg Curls 3x12
Suitcase Deadlift to Carry 60 seconds
Day 3 - Rest
Day 4 - Shoulders & Arms
Barbell Military Press 10x10
DB Lateral Raise 3x12
Barbell Curls 4x12
Dumbbell Tricep Kickbacks 4x12
Day 5 - Rest
Day 6 - Easy Run
Day 7 - Rest
Rest periods should be a strict 60 seconds between each set with a slow and controlled tempo (don’t quickly rep through the set!).
TIPS
Over the past 7 years with GVT I’ve learned the following:
Start with a weight you can comfortably do 12–15 reps. The first 3 sets may seem like a warm up but the cumulative fatigue will hit after set 5. This is when you start grinding through. As the rest period is 60 seconds, the later sets become increasingly more difficult.
Focus on tempo. It would be natural to quickly rep through the sets but this reduces the potential gains available. When you combine volume with time under tension, hypertrophy is supercharged. Count 3 seconds on the concentric, no pause at the end, and then 3 seconds on the eccentric.
Bring a notebook. Or track sets with your phone. It’s so easy to lose track of the number of sets completed (especially after set 4!). Am I on set 5 or 6? Write it down - human memory is fallible especially during times of stress.
Eat a high calorie diet. Your body will be ravenous for sustenance after a GVT workout. While wholefoods are always the best source, supplement shakes provide the convenience to consistently hit a calorie surplus. When working from home I also snack on almonds, boiled eggs and peanut butter toast.
Sleep more. During a GVT programme, my body is yearning to be horizontal towards day’s end. Listen to it. There is nothing worse for hypertrophy than waking up the next day with less energy and enthusiasm to tackle the next workout.
GVT better for the intermediate/advanced lifter. As you fatigue your technique inevitably declines. If your technique isn’t sound to begin with, any deficiencies will be compounded in later sets which increases the risk of injuries.
Don’t GVT for more than 6 weeks. Even though GVT works wonders for hypertrophy it does come at a price. The intensity of the programme means your body will need a rest otherwise you risk injury and/or overtraining. Overdoing GVT is not a sustainable approach. Remember that your body knows best - if you’re constantly fatigued after week 4 then best to switch to a different programme.
Leave ego at the door. If you’re used to impressing others with heavy lifts, you’re in for a shock! You need to use light weights to get through GVT properly. There is still a part of me that is slightly self-conscious when struggling with a light weight when others don’t know I’m on my 10th set! Proof is in the pudding though and you’ll be the last one laughing with your newfound gains.
