Back Workout 10×10

This morning’s back workout consisted of a technique called German Volume Training. This style has been used for decades to build muscle with high volume workouts. It’s also typically called ’10 x 10.’

I decided to this on the way to the gym this morning. I picked three exercises and did 10 sets of 10 reps for each. This meant a total of 30 sets for back. And you know I’m a huge fan of high volume workouts for back.

High Volume Back Workout – 10×10

Plate-Loaded Rows:
10 sets x 10 reps

Lat Pulldowns:
10 sets x 10 reps

Seated Rows:
10 sets x 10 reps

How the German Volume Training method works is you basically take a weight you can do for 20 reps (or 60% of your max) and stick with that for 10 sets of 10 reps. It will feel light for the first few sets but after the 5th or 6th set, you’ll really start feeling that deep burn.

My rest times were between 30 seconds and a minute. I didn’t want to rest too much but there were some times where I needed to recoup up to a minute.

I finished with the same concept for calves. I hit 10 x 10 for standing calve raises. I then proceeded to my usual cardio.

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