German Volume Training (10 × 10)
German Volume Training (GVT) means 10 sets of 10 reps of the same exercise. The two trials that tested it found 10 sets were no better than 5 sets, and some results favored 5 sets. Doing 4–6 hard sets per exercise and spreading volume across the week is a better use of your time.
What the science says
- Ten sets are no better than five Limited evidence
In a 6-week trial (Amirthalingam et al., 2017), 19 men did 10 or 5 sets of 10 reps. Both groups gained, but trunk and arm lean mass and bench press and lat pulldown strength improved more with 5 sets.
- Over 12 weeks, no added benefit Limited evidence
A 12-week pilot study (Hackett et al., 2018, 12 men, 60–80% of 1RM) found no significant difference between 5 and 10 sets, a gain in bench press 1RM only in the 5-set group, and a drop in leg lean mass in the 10-set group between weeks 6 and 12.
- Gains seem to plateau around 4–6 sets per exercise Limited evidence
The authors of the GVT trials concluded that more than about 4–6 sets per exercise in a session did not add muscle or strength and might even backfire. Both trials were small and short.
How to apply it
What to do instead: cap the sets per exercise in a session and reach your weekly volume across several exercises and days.
Who should be careful
Ten sets of ten on one lift is very fatiguing and leaves a lot of soreness, and technique tends to break down in the late sets. If you have a medical condition or injury, check with a qualified health professional before high-volume training.
Frequently asked questions
Does German Volume Training build more muscle?
No. In two small trials, 10 sets of 10 were no better than 5 sets, and some measures favored 5 sets.
How many sets per exercise should I do instead?
About 4–6 hard sets per exercise in a session, with roughly 10–20 hard sets per muscle per week across the week.
How strong is this evidence?
Limited: two small, short trials in men (19 and 12 participants). They point the same way, but they are not definitive.
Scientific references
More training methods
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- Supersets Moderate evidence
A superset pairs two exercises back to back with little or no rest.
- High-intensity interval training (HIIT) Strong evidence
HIIT alternates short hard efforts with recovery.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.