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Heard about the workout where you do 10 sets of 10 reps and wondered if it’s worth the pain? That’s German Volume Training, or GVT.
It’s one of the most famous muscle building methods out there, and it’s genuinely tough. But here’s something most GVT articles leave out: it’s actually been tested in studies, and the results might change how you use it.
Keep reading for how classic GVT works, what the research found, and a 6 week plan based on that research.
What is German Volume Training?
GVT is simple on paper. You pick one big exercise per muscle group and do 10 sets of 10 reps with the same weight, resting about a minute between sets. That’s 100 reps of one lift.
It’s also called the “10 sets method.” The idea is that all that volume, or total work, forces your muscles to grow.
What the research actually found
Researchers have put GVT to the test against a smaller version: 5 sets of 10 instead of 10.
In a 6 week trial, 19 men did either 10 sets or 5 sets of 10 on the same exercises, three times a week. The 5 set group did just as well, and actually gained more strength on the bench press and lat pulldown. The researchers concluded that 10 sets was “no more effective” and recommended 4 to 6 sets per exercise.
In a 12 week trial, researchers compared 5 and 10 sets again. Doing more than 5 sets didn’t lead to more strength or muscle. And the 10 set group actually lost some muscle in their legs between weeks 6 and 12.
Both studies were small and only included men, so hold them loosely. But they point the same way: more sets isn’t automatically better. Past a certain point, extra sets just add fatigue.
So what about the claims you’ll see that GVT can add 10 pounds of muscle in 6 weeks? Nothing in these studies came close to supporting that.
Our plan: GVT, the research-backed way
This 6 week plan keeps everything that makes GVT fun (one big lift, lots of reps, the same weight every set), but uses 5 sets of 10 for the main lifts, the range the research supports.
| Level | Intermediate (6+ months of lifting) |
| Days | 3 a week |
| Session length | 45 to 60 minutes |
| Main lifts | 5 sets of 10, 60 to 90 sec rest |
| Accessories | 3 sets of 10 to 12, 60 sec rest |
| Length | 6 weeks |
Your week
| Monday | Wednesday | Friday |
|---|---|---|
| Day A: chest and back | Day B: legs and core | Day C: shoulders and arms |
Rest on the other days.
Day A: chest and back
Do the two main lifts as a superset, or back to back: one set of bench press, rest 60 seconds, one set of rows, rest 60 seconds. Repeat for 5 rounds.
| Exercise | Sets | Reps |
|---|---|---|
| A1. Bench press | 5 | 10 |
| A2. Chest-supported row | 5 | 10 |
| Incline dumbbell flye | 3 | 12 |
| Lat pulldown | 3 | 10-12 |
Day B: legs and core
| Exercise | Sets | Reps |
|---|---|---|
| A1. Back squat | 5 | 10 |
| A2. Lying leg curl | 5 | 10 |
| Walking lunge | 3 | 10 each leg |
| Hanging knee raise | 3 | 12 |
Day C: shoulders and arms
| Exercise | Sets | Reps |
|---|---|---|
| A1. Seated dumbbell shoulder press | 5 | 10 |
| A2. Chin-up (or lat pulldown) | 5 | 10 |
| B1. Dip (or close grip bench press) | 3 | 10-12 |
| B2. Dumbbell curl | 3 | 10-12 |
How to pick your weight
Start with a weight you could lift about 20 times with good form, which is roughly 60% of your max. It’ll feel easy at first. By set 4 or 5, it won’t!
When to go up: once you complete all 5 sets of 10 with good form, add 5 lb (2.5 kg) to upper body lifts and 10 lb (5 kg) to squats next session. If you miss a few reps on the last set, keep the same weight and try again next time.
| Weeks 1 to 2 | Weeks 3 to 5 | Week 6 | |
|---|---|---|---|
| Main lifts | 5 x 10, learn the rhythm | 5 x 10, add weight when you can | 3 x 10, lighter |
| Effort | 2 to 3 reps left on the last set | 1 to 2 reps left | Easy |
Week 6 is a deload, or an easier week, before you start a new block.
Want to try the original 10×10?
If you’re curious, go for it, but keep it short. Run it for 4 weeks at most, on the main lifts only, with around 60% of your max and 60 to 90 seconds rest. Keep accessories to 2 sets.
Then go back to 5 x 10. Given what the 12 week study saw happen after week 6, we wouldn’t run full 10×10 for longer than a month.
Eating for it
Volume training uses a lot of energy. If your goal is muscle, eat a little more than you burn and aim for about 0.6 to 0.9 g of protein per pound of bodyweight a day (1.4 to 2.0 g per kg). Our list of the best foods to gain muscle makes this easy.
Questions people ask
Is German Volume Training good for beginners?
Not really. It’s a lot of reps on complex lifts. Start with something simpler like Arnold’s Golden Six for a few months first.
Why does everyone say GVT works so well, then?
Because it does build muscle. It’s just that 5 sets of 10 seems to build it just as well, with less fatigue. Lots of people try GVT, train hard and eat more, and they grow. That’s great, it’s just not proof that 10 sets is the magic number.
Can I do GVT for every muscle?
Stick to the main lifts. Doing 10 sets of everything would mean hours in the gym and very sore muscles.
What should I do after the 6 weeks?
Move to a regular split for a while, like the upper lower split or the 4 day workout split, then come back to GVT later if you enjoyed it.
Happy lifting, and enjoy the pump!
This article is for general information and is not medical advice. Check with a doctor before starting a new training plan if you have an injury or a medical condition.
