Quads and Hams 10×10

I’m on my 2nd week of German Volume Training, the 10 sets of 10 reps method. And today was leg day. After last week’s leg workout I decided to add a little more volume this time, which was essentially adding another exercise for hams.

German Volume – Legs

> Leg Press (close foot position): 10 x 10

> Leg Press (regular foot position): 10 x 10

> Squats: 10 x 10

> Leg Extensions: 10 x 10

> Hammer Strength Leg Curls: 10 x 10

> Seated Leg Curls: 10 x 10

> Seated Calve Raises: 10 x 10

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Big Quads Leg ExtensionsOne of the major changes to today’s leg workout from last week’s is I did free weight squats (as opposed to the plate-loaded squats). Many of you know I have lower back problems so I rarely squat these days, and when I do, it’s with light weight. German Volume Training forces you go use a lighter, or at least more moderate weight.

The leg press variations are brutal. It can also be mentally taxing. I tend to stay down there for 2-3 sets but then I’ll get up and walk around a little. I like to keep the rest between sets at 30 seconds, especially for leg press when doing 10 x 10.

After quads I hit two exercises for hamstrings. I proceeded to do the 10×10 method for calves but barely made it through because my legs were super fatigued! I caught a second wind and did HIIT (high intensity interval training) on the recumbent bike for 10 minutes (30 seconds fast, 30 seconds moderate).

Train with Passion,


2 Comments on Quads and Hams 10×10

    • Hey Devan, it really depends on the exercises. I typically do 3-4 exercises when doing 10×10, so about 45 minutes for one muscle group. But sometimes I may only do 10×10 for one exercise and just 3-4 sets for the others, in which I may add more exercises.

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