10 x 10 Back Workout


10 x 10, or better known as German Volume Training, is a perfect way to build muscle. Most of you know I’m a firm believer in high volume training for back. It’s the largest and most complex upper body muscle so it just makes sense to do more sets and reps for back. 

Back Workout – 10 x 10

The video above is an example of one of my back workouts using the German Volume Training philosophy. I chose three exercises and performed 10 sets of 10 reps. You can substitute the exercises to your liking.

Back Exercise Sets Reps
Barbell Rows 3 10
Lat Pulldowns 3 10
Seated Rows 3 10

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German Volume Training

Back - Lat PulldownsGerman Volume Training is basically picking a weight that you can do for about 20 reps (or 60% of your max) and performing 10 sets of 10 reps. This method pumps a tremendous amount of blood into the muscle and allows you to exhaust the muscle. This will feel light for the first few sets but you will quickly start feeling the results mid-way into the first exercise.

I prefer to keep rest between sets no less than 30 seconds but no more than a full minute. It may vary with German Volume Training it. You may want to start out with shorter rest periods and go up to a minute on your last few sets of the 10.

The German Volume Training 10 x 10 method is a great way to change up your workouts. Especially if you’re looking to add more volume to bigger, more complex muscle groups. I suggest the 10×10 method for back and legs.

Train with Passion,


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