I’ve been doing gvt for 4 years. Best thing I’ve ever done

Love Gvt. Had amazing results with it early in my lifting years. Used to do 10 x 10 for 4 weeks, switch exercises and go to 10 x 6 4 weeks, then go to a 5 x 3 program I learned in high school. Take a week off between each 4 week block where you do very light recovery style workouts and use proper weights and you will GROW and be STRONG QUICK. Edit: Forgot to mention 1) EAT ALOT 2) Throw some abs/ corrective work in at end of workout 3) Be prepared for SERIOUS DOMS

Cant even begin to say how much you guys are my favourite new podcasts

My chest is prone to injury when I go really heavy. German volume training helps me hit my chest hard without having to go to heavy where I'm in that injury range.

Who remembers Reg Park from the 1950s? Reg would do 10x10 and when that stopped working he would do 5x5 and when 5x5 stopped working then back to 10x10. That alternation worked well for his strength and muscle development.

GVT works really well, but it needs to be done correctly or injury is almost certain. First, rest periods between training days are a high priority. All auxiliary work will need to be essentially abandoned for the 4-6 six period you're doing GVT. Nutrition needs to be dialed in and strictly adhered to. Do these things and you'll see impressive results. You'll also be sore AF with DOM during most of the period. Finally you'll need at least 3-5 days of full rest after the GVT period is finished.

I switched to GVT a long time ago and it's been AMAZING. I absolutely love it. I'll take breaks from it and go back to 5x5 for a couple months and then jump right back into GVT.

This broke my plateau, I think more people should do this.

Did gvt over 10 years ago in my undergrad days..completely forgot about it..thanks guys..I’m gonna do this today in the gym.

Good timing for this topic. I am scheduled to start a cycle of GVT in 2 weeks.

I do a modified approach that has helped me better than the typical training protocol. There is no magic with 100 total reps or 10 sets..but rather..it's more about the intensity of the sets. I vary the intensity with each session and simply try to reach 100 reps with less sets each subsequent week. Varying the percentages of my 1RM and rotating throughout them over the course of the month have helped my joints and I've used this system for years. Example of chest/back workouts. If I go heavy on chest/back...leg day will be light....and then shoulder day will be medium percentages of my 1RM. Heavy-50% of my 1RM Light-40% of my 1RM Medium-45% of my 1RM Example Week 1-Chest/Back 50% of 1RM (Heavy) Bench Press 150 llbs. 1st Set(20) 2nd set(18) 3rd set(16) 4th(14) 5th(12) 6th(10) 7th(10) Barbell Rows 150lbs 1st Set(20) (18) (16) (14)(12) (10)(10) Week 2 -Chest/Back 40% of 1RM(Light) Bench Press 135lbs 1st set(30)(25)(20)(19)(6) Barbell Rows 135-Same reps as bench press Week 3-Chest/Back 45% of 1RM Then the cycle repeats with Week 1 and your back at 50% or your 1RM. Push each set until your form begins to break, usually you have about 1-2 reps reserved in the tank if you had to complete them. Stop once you've reached 100 reps...and you will see..if you pushed each set...you may get the same intensity of 10 sets in only 5-6...if you truly pushed them.

Reminds me a lot of feeders which I'm currently doing for my arms to start off as a test. Good content, keep it up!

Really liking this podcast

GVT is a staple! Works like a charm! 💪🏾

More than 1 year of GVT and I never change my workout method ever since. Bench press, bent over row and squat are the only workout I ever do with GVT and I do not need to do the accessory workout and the results are insane.

First time I did GVT when I was 22 the amount of growth and body changes I had my friends thought I was on a cycle. Second time I did GVT in my mid 20's the girls I dated asked if I was on the juice week by week as my body changed that much. Now at 47 4 weeks in easily shedding fat and getting my body back to where I want it to be.

This sounds like a great idea! Sometimes I get tired of doing my routine

So happy to find this video thank you because I thought 10×10 was doing different excersise per-body-part so I was like this is hard I can't...but I see now its pick 1 excersise per body part and do 10×10 I understand now so thankful because I was killing myself in the gym like thinking this is just to much because I was doing multiple excersises haha I get it now!

this works. every time i need to gain mass quick, i do this for 1 month, and then go back to my normal workout. This get's redundant so it can get tedious.

Tried gvt and seen some serious gains in 6 weeks. I started off very heavy not knowing it’s suppose to be 60 percent your max on rep weight. Instead was at 70 percent. This program is a definite one to try and don’t be discouraged from going light because you’ll still feel sore and the gains will still go. If you want to increase your lifting pr then try it but be smart because this does take a toll on your body to recover.

I do 4 day split push pull legs and last day full body workout using 10X10 one exercise per muscle resting 20 to 30 seconds on every set and is the best method I ever try the gains are amazing 🏋‍♂️

Im training right now on a small caloric deificit (cut) and planning a new split for myself , was thinking about adding one GVT session with Overheadpress and squat 1-2 a month. I was wondering if its possible or even optimal to do GVT on a caloric deficit or is it a must to be on a more caloric surplus diet when doing this

That’s my go to workouts right there

Been slowly adding German Volume into my workouts - 10x10 squats mainly.

I've got a recovering shoulder tear and inpingment and I do gvt and it's actually working for me ATM....but I guess we will see overtime still doing assisted pull ups so it's not the full weight but I'm building up its prooven good for building muscle around the area better than anything else I do 4 days on 1 day swimming and. 2 off I tend to move around alot in those 2 days off as you build lots of acid doing the rep range !

I tried it on bench last week. I think I’ll alternate it on my second bench day every other week. I’m trying to get to 405 so I’ve been having a heavy Monday and a volume Thursday.

I wish they would have mentioned something obvious that a newbie may not have caught onto instead of saying lower the weight, hey newsflash, 10x10=100. Something normal is 4x8 which equals 32. So you're adding another 70 reps essentially. So maybe painting the picture that way will help somebody understand why to LOWER THE WEIGHT.

I been doing squat training this way 10reps x 10set from time to time not even knowing about this.

I'll do 10 sets of 8 to 10 on bench press at 225 sometimes work up to 20 sets some times if.time permits 30 sets point is go until you can't. which is stupid maybe idk I just like doing it.

Can somebody please tell us more about the background of the hosts?

Notice the long legged guy only uses 135 for squats on GVT

10x10 is what made my Lagging muscles Grow! I did this 2 times a week it's the fastest way for me to build muscle mass and strength I did 10x10 with 135 boy oh boy! My Muscles grew fast

I don't know but it seems that 10x10 with lighter weight would give the tendons time to heal.

is 10x10 GVT just for big 3, or can you do this for other lifts like pullups, overhead press etc?

Yes, more volume with lead to more growth, this is not rocket surgery! training is not suppose to be fun, it’s suppose to be hard, repetitive, and boring, like your job. If you want something fun, go exercise, exercise is fun, tennis, hiking, spin class, are fun, but it’s not training.

My suggestion would be to do a weight that you could do about 20 reps. Then do 10 sets with that weight and see how that works

would you say gvt is a good option for at-home workouts with minimal equipment? (resistance band, one 25lbs kettlebell, and ofc bodyweight) ty :)

They just gave y’all game listen they say it multiple times get strong look good fast 💨

My assumption is that this is the sole exercise done for the day. Or this is the LAST 8-10 sets done for the day (with other types of exercises completed beforehand). I am assuming we'd implement 3 minutes of rest between sets. CORRECT?

I did squats 2 days ago. Absolutely destroyed my legs. Great feeling Did 10reps x5 and then increased weight abit to do 5reps x8 and then completed last 10 reps with heavy weight 5reps x2.

225 x 5 is the same volume as 112.5 x 10. So idk about the volume argument here, but I do think it’s more related to neurological adaptations.

How many days a week? Keep seeing 3 days but i like to do 5 to 6 days and hitting body part 2x a week.

Sounds amazing Ngl

One small thing to add,if youre doing gvt,training that muscle group once a week is more than enough😅

do u need to do warm up sets for this? how many, if so?

Why did y’all stop making short videos?

Does 5x10 on RDL(romainan deadlifts) 5x10 flat bench press considered GVT?

I thought this was called “bulgarian” volume….what is the difference ? Anyone ? For a long time I did a program that was 6,6,10,10,12 one week & 10,10,15,15,20 every other….I was told it was a bulgarian type routine…. 🤷🏼‍♂️

Start light, No ego

I use it quite often, mostly focusing on compound movements, you guys didn't touch on the rest periods though, which from what I've comprehended and practiced was 60 seconds for single, 90 s rest if you're super setting

10 by 10 is mental

Ugh on the promo I had to watch to view this!

Guys, for beginners, and even intermediate , i suggest if you wanna try this do it with assisted exercices or machines which mimciks coumpound barbell exercises, ( ex: bench press = chest press machine or hammer chest, barbell squat = leg press , then smith machine , barbell ben over row= chest supported rows or cable rows , ovhead press= shoulder press machine etc etc you get the idea) ... for lower back sin e theres a lot of low bacm in deadlifts and squats and ben rows, you should add the days you do the alternative exercises some back extension to reinforce this part in prevision of the Real shit. That way you'll know where youre at in term of muscle and cns fatigue but without the Highly exponential injury risk when you get close to that last set and youre out of breath and start breaking down your form and lifting like a b** 😅.. Do this for a few weeks to build a solid work capacity and base. Then you can start implementing classic gvt, but with 6 sets first , then add a set progressively overtime. Or just keep doing the gvt with this method ( on machines 10×10) and youll get even further in terms of durability in the program . 🤙💪

I go 10,9,8,7,6,5,4,3,2,1 …. Thoughts ?

10 x 10...225 squats...Whoa!

Does it actually works???

Interesting

Should you only train each muscle group once a week for gvt

I’ve been doing this exercise regime for 5 years I didn’t even know it had a name ahha

so 10x10 means 100 meaning saitama can be achieved with this :) jokes aside, very good information tbh

5-7 different exercises 10x10 would take forever. You should be doing 1-3 compound exercises per session. The more advanced you are, the less variation in exercises.

I do GVT only twice a week. Monday nights i do chest and tuesday nights i do arms. I always warm up with an ab wheel. To say i workout only twice per week, the results are nuts.

I alternate between gvt and 5x5 every 1-2 months. Gvt is mf brutal, will shock the fk out of your muscles

After consistent back injuries, I'm at like 3 sets of 7 reps of 135, I feel so attacked

It brings results but is the most boring thing ever. Good for cutting though if you do it with supersets

What about rest intervals for each set? How long?

I’m guessing you don’t use your 10 rep max haha I mean I wouldn’t mind using it even though I’d probably be getting five or less for most of the sets but I think I remember hearing you’re supposed to start with your 20 rep max so it sounds like most of the first sets would be very far away from failure

10x10 squats for a warm up ! lol

"Im bored now" Strength training or bodybuilding are not for you. The best results are from consistently doing the same core movements

2:30

10 sets of 10 takes forever

That's a lot of cortisol boys. Need to check in with Christian Thib on this one. As a 1B, German volume training would put me in the ground. I'm better built for a 5x5 and I bet the majority of us are as well

The truth about German Volume Muscle Training is that it was invented by Vince Gironda !

I love getting exercise advice from guys who are fatter than me.

Dude, no way are you increasing your skill on a lift by doing 10x10 lol. The fatigue would be way too high, weight too light. The only purpose it serves is tissue growth.

you guys are out of shape..get in better shape and I'll listen

Gvt is intense specially if u do the 90 sec rest 🫣💪🏾