10×10 Shoulder Workout

High volume training has been around for decades and was widely used in what we know as the Arnold era of bodybuilding. German Volume Training is one of those methods catering to high volume. This is perfect for shoulders as there’s so many angles of the deltoid muscle to be work. Throughout the multiple sets your forcing all of those muscles to work.   

Shoulder Workout – 10 x 10

In the video I give you one of my shoulder workouts using German Volume Training. I chose three exercises. Two of these target the shoulder directly and the final exercise is for traps, which also hits works a little of your rear deltoid.  You can substitute any of the exercises below.

Shoulder Exercise Sets Reps
Seated Barbell Press 3 10
Lateral Raises 3 10
Barbell Shrugs 3 10

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German Volume Training for Shoulders

Barbell Press 10x10 Workout
As seen in my shoulder workout video above, I’m using a seemingly light weight. German Volume Training typically calls for a weight that you can perform 20 or so reps with (or to be specific, or 60% of your max. This will feel light for the first several sets. But you should only be rating about 30-45 seconds between sets. I may take a minute of rest when performing compound exercises once I get past that 5th set.

I want to stress that the 10×10 training method is not about how much weight you’re lifting. Obviously you want to feel the muscle working but don’t try to do 10 sets of 10 reps with something crazy like 80% of your max. The key to German Volume Training is just that: volume. The amount of weight should be an after-thought.

My shoulders tend to burn out more quickly that any other muscle group. But you may find that you catch a second wind, so to speak, mid-way through your workout using 10×10. Your muscles will indeed be fatigued so you’ll have to dig deep to find that drive to keep pushing. And you will sweat doing this type of workout, so get ready for that.

German Volume Training is a great way to change things up if you feel your workouts are getting a little stale. It’s also a proven method for building muscle that’s been handing down over may generations of great bodybuilders and athletes. I encourage you to try the 10×10 workout method for a week.

Train with Passion,


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