If you’ve been lifting for a while, you’ve probably heard about all sorts of programs—5×5, push-pull-legs, bro splits, you name it. But if your goal is to shock your muscles into growing bigger and stronger than they’ve ever been, you need to hear about German Volume Training. Also known as the “10×10 method,” it’s an old-school, no-nonsense routine that’s made plenty of lifters bigger than they ever thought possible.
But fair warning—this is not for the faint-hearted. It’s simple in theory but brutal in practice. If you’ve been stuck with the same weights, same reps, and same look in the mirror, German Volume Training might be the wake-up call your body needs.
Let’s break down what it is, how it works, and how to do it right without burning out or getting bored.
What Exactly Is German Volume Training?
The idea is so simple you might laugh at first. Pick a big compound exercise—say, squats or bench press. Then do 10 sets of 10 reps with the same weight. Rest for 60–90 seconds between sets. That’s it.
Sounds harmless? Wait till you hit set seven and realize your muscles feel like concrete and your mind starts begging you to quit. That’s the beauty of it—German Volume Training works because it forces your muscles to handle a massive workload. Your body has no choice but to adapt and grow.
Why Does It Work So Well?
A few reasons:
- High volume: You’re hitting the muscle with a ton of reps.
- Moderate weight: It’s heavy enough to challenge you but light enough to survive all ten sets.
- Short rest: Keeps your muscles under constant stress.
- Overload: It shocks your body out of its comfort zone.
Put all that together and you’re pushing your muscles into a growth zone they rarely see.
Who Should Try German Volume Training?
This isn’t for total beginners. If you’ve never lifted before, master the basics first—good form, basic strength, and some conditioning. But if you’ve got a decent base and you’re stuck in a plateau, this can help you break through.
It’s great for:
- Lifters who feel they’re stuck at the same size.
- People who want a new challenge.
- Anyone who wants to add serious muscle bulk in 4–6 weeks.
How to Start: The Core Rules
Alright, let’s get practical. Here’s how you do it the right way.
1. Pick Your Big Lifts
You don’t want to do this for bicep curls or tricep pushdowns. The point is to hit large muscle groups that respond well to volume.
Good picks:
- Squat (back or front)
- Bench press (flat or incline)
- Deadlift (some people swap this for Romanian deadlifts—it’s safer with volume)
- Pull-ups or bent-over rows
- Overhead press
You’ll usually do 10×10 for 1–2 compound moves per workout.
2. Use the Right Weight
This is where most people mess up. You don’t use your regular 10-rep max. Instead, you use about 60% of your 1-rep max. For most, that’s a weight you could lift for about 20 reps if you had to.
Why? Because 10 sets of 10 with short rest is not the same as 1 or 2 sets of 10. Fatigue will sneak up fast.
For example, if you can bench 200 pounds for one rep, you’d start German Volume with about 120 pounds.
3. Keep Rest Short and Sweet
Between sets, rest for 60–90 seconds. This is part of the magic—it doesn’t let you fully recover, so each set gets harder.
Bring a stopwatch or watch the gym clock. Don’t cheat on rest. That defeats the purpose.
4. Add Some Assistance Work
Once you finish your main 10×10, you can do 2–3 sets of accessory work for the opposing muscle or smaller muscles.
For example:
- If you did 10×10 squats, finish with 3 sets of leg curls for your hamstrings.
- If you did 10×10 bench press, finish with 3 sets of rows or pull-ups for your back.
Keep these lighter. The main lift is where you grow.
5. Don’t Overdo It
This program is tough. You don’t want to run it for months on end. A good block is 4–6 weeks. After that, switch back to a lower-volume strength plan to recover and let your body adapt.
Sample German Volume Workout Split
Here’s a classic way to run it for 4 days a week:
Day 1: Chest & Back
- Bench Press 10×10
- Bent-Over Rows 10×10
- 3 sets of pullovers or face pulls
Day 2: Legs & Abs
- Squats 10×10
- Leg Curls 3×10–12
- Hanging Leg Raises 3×15
Day 3: Rest or Light Cardio
Day 4: Arms & Shoulders
- Dips or Close-Grip Bench 10×10
- EZ Bar Curls 10×10
- Lateral Raises 3×12
Day 5: Legs Again
- Romanian Deadlifts 10×10
- Calf Raises 3×15
Days 6 & 7: Rest
You’ll notice this program hits big muscle groups with insane volume but still balances pushing and pulling. That’s the key—don’t just hammer your front side.
Eat Like You Mean It
Volume means nothing if you’re not feeding your body. Expect to be hungrier than normal—lean into it.
Focus on:
- Protein: 1–1.2 grams per pound of bodyweight.
- Carbs: Don’t fear them—your body will burn them.
- Good fats: Eggs, nuts, olive oil.
- Water: Stay super hydrated.
A calorie surplus helps. If you’re not gaining at least a pound or so a week, eat more.
How to Avoid Burnout
This program is brutal, so be smart:
- Sleep 7–9 hours a night. Recovery is where growth happens.
- Don’t pile on extra workouts. German Volume is enough.
- Stick to good form. When you’re tired on set 9, your brain wants shortcuts. Don’t take them.
- Use a spotter for heavy lifts if needed.
Signs You’re Doing It Right
- Your muscles feel sore in a good way.
- Your appetite goes up.
- You notice a bigger pump than usual.
- Your lifts slowly go up over time (yes, you can add weight—about 5% more when you can hit all 10 sets clean).
Final Thoughts
German Volume Training is not magic—it’s hard work. But sometimes, old-school methods are the kick your body needs to get back on the gain train.
If you stay consistent, eat enough, and push through those last painful sets, you’ll see results. Your shirts will feel tighter in the chest and shoulders. Your legs will get thicker. And you’ll earn some serious mental toughness along the way.
So if you’re ready to test yourself and break through a plateau, give German Volume Training a try. Load up the bar, set your timer, and grind through those sets. The iron never lies—put in the work, and the results will come.
