German size training (GVT), often called 10 x 10 exerciseIt is a classic and enlarged classic method that has withstood the time of bodybuilding and sports circuits. Its roots return to European weightlifting coaches in the 1970s, but they were circulated in the United States by Charles Poliquin, one of the most influential coaches in modern fitness.
The method is clear as it is exhausting: You lead 10 groups of 10 repetitions From one compound exercise, usually with a weight of about 60 % of the maximum decline. By significantly increasing the size of the training, the program imposes your muscles on adaptation, which leads to the gains of size and strength. While the formula looks simple, the intensity, discipline and recovery required for success make it one of the most demanding training systems.
What is German size training?
German size training is a High -sized resistance training protocol Mainly designed for Muscle enlargement. Unlike traditional programs that confirm the gradual excessive load through weight gain, GVT emphasizes the total Time under tension and cumulative fatigue.
- The program was organized around it 10 groups of 10 actors For one initial movement.
- Moderate rest periods are preserved, usually 60-90 secondsWhich adds to the metabolic stress.
- It is often included, but the backbone of the program is the brutal 10 x 10 structure.
Simplicity is deceptive: Most of the elevators fail not because of the restrictions of strength, but because of the endurance and mental stiffness required to pay through this large size with a strict shape.
How does GVT work?
The logic behind GVT comes from the principle of that Muscle growth is severely affected by the size of the training. By pushing the muscle group through 100 total actors in a difficult load, you can create:
- Mechanical tensionRepeated effort in mild heavy load stresses muscle fibers.
- White fatigueShort rest periods prevent complete recovery, amplifying the muscle pump and metabolic stress.
- Employment of fibers: Early groups recruiting slow fiber, while subsequent groups, when fatigue begins, forces the employment of high -threshold engine units.
Together, these mechanisms push an enlarged, which is why GVT has gained a reputation as a “shocking way” to break the hills.
Where German training works on German size
Although it is not a long -term program, German size training can be very effective for the stadiums who want to pay inflation. Some benefits include:
Embolic gains: The huge Shock Muscle growth can provoke, provided that nutrition and recovery are sufficient.
Bodybuilding stagesFor medium and advanced elevators who need huge special stages, GVT can be useful. the Slow rhythms and large size It can push the new adaptation and break the hills.
Mixing thingsSometimes Brutality 10 x 10 squatting or bench piston It is exactly the necessary disorder to impose adaptation. Although the shock can be progressive if your training has become meaningless.
Plus in the short termFor advanced trainees – especially athletes under the age of 35 with a strong recovery capacity – GVT can be used as a file Short -term strategy (7-14 days). When Deload follows, a new growth may open.
An example of a German training routine
The classic GVT program is usually divided into The days of the upper and lower body Focusing on complex elevators. Below is a 5 -day routine sample:
The first day: chest and return
- Senior Seats Press: 10 x 10 (60 % 1RM, 60-90 seconds comfort)
- Withdrawals (weighted if possible): 10 x 10
- Dipple Mail Fly: 3 x 12
- Iron row: 3 x 12
The second day: legs and clothes
- Display: 10 x 10
- Dat to Romanian: 10 x 10
- Hanging leg lifting: 3 x 15
- Wooding crisis: 3 x 20
The third day: comfort or active recovery
Fourth day: shoulders and weapons
- Alawite Press: 10 x 10
- Iron curls: 10 x 10
- Skull crushers: 10 x 10
- Side increases: 3 x 12
Fifth day: legs (contrast)
- Deadlifts: 10 x 10
- Front squat: 10 x 10
- Raise the calf: 4 x 15
- Ab Rollouts: 3 x 12
Days 6 and 7: The rest
This type of routine is usually operated 4-6 weeks Before switching to a lower -size pregnancy program.
What the search really says about about 10 x 10
In 2018, and Ticket The effects of a 12-week-long German-sized training program on muscle strength and inflation-experimental study Classic examination 10 x 10 German size training protocol Compared to a Decreased size 5 x 10 protocol.
The results were surprising for many coaches who have long been considered a “gold standard” for inflation:
- No big difference In inflation or strength results between 10 x 10 and 5 x 10.
- The upper part of the body (bench piston) A little preferred group 5 x 10.
- Below the body (squatting/leg) A slight edge showed about 10 x 10 – but it is not statistically significant.
- Interestingly, 6-12 weeks, Group 10 x 10 I lost the leg massacreThis indicates excessive training at the bottom of the body.
Prefabble meals: The inflation gains appear for a full 12 week of 10 x 10, and do not outperform the 5 x 10 approach. If you are going to use GVT, make sure it 6 weeks.
Practical recommendations
If you are interested in German training on size, here is how I will approach it today:
- Who should try: Medium/advanced elevators with 2-5 years of experience in training, especially bodybuilding or those who are chasing inflation.
- period: maximum 4-6 weeks For inflation stages. For excessive strategies, only 1-2 weeks Before finishing.
- High size: Do not jump directly from 3 x 10 to 10 x 10. Progress from a week to a week (for example, 5 x 10 → 7 x 10 → 10 x 10).
- repetition: Use a little –1-2 stages per year at most.
- Program design: It is considered Alawite/lower divisions Above the body’s divisions to improve balance and recovery.
- Progress test: path Size measurements and body weight Before and after, instead of expecting immediate strength improvements.
Why will I not use GVT as a basic program
Because severity (pregnancy) must be reduced to survive in large size, Absolute power often hides or even declines During the stages of GVT. Power tends to return after recovery, but this makes the bad option for athletes to give priority to performance.
Recovery restrictions
Most of the elevators simply Incomparable Recovery requirements. Everything should be connected from sleep, nutrition and stress management so that GVT is a product.
The cost of time
performance 10 groups for each exercise It consumes time. The exercises usually shrink to 1-3 main elevators only because the sound level is overwhelming, which makes it ineffective for occupied professionals.
My advice as a coach:
Interestingly, Charles Politin was one of the main coaches who actively promoted GVT in the early first decade of the twentieth century. Outside his influence, a few of them continued in the realm of evidence based on the defense of this.
After I tried the German size psychological training with customers, I reached the same conclusion as the research:
- I rarely describe, if any, 10 x 10 in the long run.
- A 5 x 10 approach It almost achieves the same results without the burden of recovery.
- For most elevators, there Better, more sustainable inflation methods available.
Related questions
1. Is training in German size useful for strength or just size?
GVT is primarily an enlarged method. Although strength gains can occur, it is less effective than low -pregnancy and heavier pregnancy training training.
2. Can beginners try GVT?
Unable. Beginners should focus on learning technology, construction of constituent power, and gradually advanced size.
3. How long should I follow GVT?
Usually 4-6 weeks. The longest cycles often reduce excessive returns and fatigue.
4. What is the perfect rest time between groups?
Between 60-90 seconds. Very long reduces metabolic stress. Very short may cause premature failure.
5. Do I need supplements for GVT?
Although they are not mandatory, nutritional supplements such as whey protein, creatine and BCAAS may support recovery and muscle repair due to the burden of extremist work.
Final ideas
German -sized training occupies a legendary place in bodybuilding traditions, however Research and experience in the real world indicate that it is exaggerated As a long -term program. While 10 x 10 can provide a terrible incentive and a temporary inflation, 5 x 10 looks equally effective with a much lower recovery cost.
For most elevators, it is better to treat GVT as a A short -term tool, not a lifestyle. Use it intermittently to break the hills, experience the training volume, or as an excessive strategic stage. Moreover, there are more efficient and sustainable enlargements available.
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