Many people swear by 10x10 while others say it's a useless gimmick because not enough weight can be used or because the body can't recover.

German volume training is 10 sets of 10 repetitions with 60 seconds of rest between sets. I can personally do 37 pull ups at once, at most... But 10x10 on pull ups it's way too hard for me, after the sixth or seventh set my arms and back just cramp up and stop working.

I'd imagine someone who does German volume training often gets used to it and can slowly progress by adapting to the short rest period of only 1 minute between sets. But is it worth it ?

Can someone suggest some examples on where German volume training might be more effective than other high volume training protocols?

  • I'm not posting it as an answer because I don't have time to dig through all the research but I've read that 5x10 is superior to 10x10. Also very true that it is a great method for gaining muscle but because of the low weight it decreases your strength. Make sure you're using compound movements like chest press, row, etc.. pullups are tricky because it's bodyweight and you can't decrease your bodyweight to make the exercise easier. When you do a 10x10.. it's natural to miss about 6 to 10 reps, then you shoot for completing the sets. If you can only get to set 7 need to decrease weight. – Ace Cabbie Jun 7 at 16:39

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