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German Volume Training (GVT), commonly referred to as the "10x10 workout" or the "Ten Sets Method", is a form of weight training. It employs high set counts and moderate repetitions. GVT workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group.

Muscle building
The Ten Sets Method is often referred to as German Volume Training since it originated in Germany during the mid-1970s. GVT training programs emphasize different muscle groups each day in order to work the targeted muscle groups past the point of physical exhaustion, allowing the body to build muscle mass quickly. GVT is a mainstream bodybuilding program and can be done at a frequency suitable to the trainee.

Guidelines ensure trainer safety - rest is important between sets, and should last between 60 and 90 seconds. During the sets the lifter must also consider the amount of weight. For any given exercise the weight used should not exceed the lifter's one rep max. It is common to start off at 60% of the lifter's one rep max load, and then the weight typically increases after each rest period to engage high-threshold muscle fibers. Since the weight generally increases along with the sets and since the repetitions maintain at a constant number, the lifter's heart rate generally increases with each set. A higher heart rate causes a net increase in the production and release of carbon dioxide allowing for this weight lifting method to help decrease the lifter's body fat percentage.

The Ten Sets Method recommends five days of working-out each week. Since each day a different muscle group is targeted and worked to exhaustion, the soreness of that muscle may feel more intense and recovery may take longer than normal. On the 6th day, the regiment starts over, giving the lifter two days off for muscle recovery. The GVT program typically helps put on mass while lowering one's body fat percentage, yet this method generally does not result in a significant difference in the lifter's one rep max.