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Tims Blog 2024

10 x 10 - so simple yet so BRUTAL

Feel like trying something fresh in the new year, or perhaps your workload has increased, meaning less time in the gym. Here’s a super-efficient routine that still delivers outstanding results.

It’s called German Volume Training, or GVT for those who like abbreviations. I’m not entirely sure if it originated in Germany. Either way, it is very simple. Basically you’ll be doing 10 sets of 10 reps whilst trying to maintain the same load. The focus will be on compound movements. Here’s a sample routine.

Seated row, or Barbell row 10 x 10

Bench press, or flat dumbbell press 10 x 10

Squat or leg press 10 x 10

Overhead press 10 x 10

If you’re lacking a bit of confidence with free weights then use the machines. Due to an ongoing shoulder issue, I’d probably use a machine for the overhead press.

If you’re doing one workout pre body part, then you’ll be done in about 20 minutes. If you’re limited to two visits per week, you could adopt a push/pull approach. (Eg: chest/back one day, legs/shoulders on the other) Either way, it’s a very efficient workout. The goal is to keep the load constant for all ten sets. Definitely not easy, and very much a mental challenge as much as a physical one. For the t-shirt warriors who can’t skip arm day, I’d recommend adding two sets of a Tricep exercise combined with the chest exercises, and two sets of a Bicep exercise combined with the rowing movements.

That’s it. Simple, brutal, mentally tough, and efficient.

Lastly, this can be adapted for a home-based routine. Let a trainer know if you’d like some help with that. Let me know how you get on.


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