if all this madness has you wondering why training has to be so complicated, i’ve got some welcome news for you: one of the most revered programs of all time is also the simplest. popularized in germany in the mid ’70s, 10×10 training—known then as the ten sets method—is effective first and foremost because of the volume of work you do with a single move. your goal with gvt is to complete 10 sets of 10 reps of a single exercise using the same weight for all 10 sets. “the general goal of german volume training is to increase cell swelling and cause a great deal of metabolic stress,” says wilson.
your working weight is probably going to feel very light for your first couple of sets, but as cumulative fatigue sets in, you may find that you can’t reach the 10-rep target. there’s some disagreement in the literature about how long you should rest between sets of gvt, but one thing’s for certain: you want to limit your rest periods to a pre-determined time. once you’re able to achieve 10 perfect sets of 10, consider a few options: “just like with any technique, your body will eventually stop growing if you use it every training session for an extended period of time,” says wilson. with all the training schemes available to today’s lifters, gvt offers a simple way to build muscle and strength with foundational exercises.
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