The German Volume Training (GVT) also known as the "10 sets of 10" method is famous for helping powerlifters, bodybuilders and Olympic lifters to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to measure their fitness level. Regardless of the goal that the lifter has in mind, GVT has been and continues to be proven successful even today.
GVT or 10 sets of 10 is basically 10 sets of a compound lift where you aim for doing 10 repetitions each set or 100 reps total. You also want to use the same weight for each set. If you get to where you can do all 10 sets of 10 with the same weight, you move up in weight, no more than 4% to 5%. You are only to do this with one exercise, and it should be a compound exercise, such as bench press, squat, barbell row, or overhead press which recruits maximum muscle fibres of the body. Take rest every 3rd and 5th days to allow proper muscle recovery and then repeat the cycle again from the 6th day.
Follow this GVT training program over the course of the next 6 to 8 weeks and take your muscle building game up a notch.
1. Before starting any kind of workout, always do some dynamic stretching and static stretching after completion of the workout.
2. Since this is a high volume training, always maintain strict form in order to avoid injury.
3. Follow a balanced, calorie surplus diet and take proper rest for the best result.