German Volume Training. Just wrapped up 3.5 months of this and sharing some thoughts: Firstly, I did this because I’m still fairly new to lifting properly (3 years) and I’m a believer in trying things for myself before deciding whether it’s good or bad. Second, I travel a lot over summer so being able to standardise a few barbell lifts is much easier than tracking progress on machines in different gyms around Europe. The week looked like this. M - 10x10 Bench, 10x10 T-Bar Row T - 10x10 Squat, 6x10 RDL W - 10x10 Press Th - 10x10 Weighted dips Sa - Full body freestyle. I enjoyed the constant pumps and I hit every muscle group twice a week directly. Obviously there is also some indirect work going on so you walk around feeling pumped pretty much all the time. Weight went from 190-194 and I didn’t track calories much, just went by instinct but the aim was to eat at maintenance or just above. Chest went from 43 3/4” to 44 1/4” Quads from 24 1/4” to 24 3/4” Arms from 15” to 15 1/2” Shoulders 52” to 52 1/2” Training The idea is to do 10 sets of 10 reps, beginning with a weight that’s around 60% of 1RM. If you hit 10 reps on 10 sets then you add a little weight the following week. Keep doing this until you can no longer get 10 reps on 10 sets and then stick at this weight until you do. Rest as long as you need to but no longer than 3 minutes. You’ll find you barely need any rest for the first few sets but towards the end you’ll be taking the full rest. Whether you enjoy this will depend on whether you like endurance style training. My background is endurance so I loved it. I know the data says that this isn’t the most efficient way to build muscle or strength, but I’m not looking to fully optimise everything. I want to be able to feel something and also to enjoy my workouts. Weight is all relative but I found I was able to make progress quickly. For example I began the programme using 100kg / 220lbs on RDLs and ended using 160kg / 355lbs for 60 reps. Takeaway If you’re advanced, you’ll already have tried many methods and you’ll know what works for you. If not, I don’t think you’ve got anything to lose by trying something like this. Going forward I’ll be using higher volume on certain body parts that I feel respond well to it, although I won’t be doing 10 sets of 10 until the next time I run a GVT block, which I definitely will again at some point. 🫡

It’s 2026 and we can still get fresh juice delivered to our doorstep in a glass bottle each morning before breakfast.

RDLs for lunch today. 4 plates for 8 reps. Looking to add a rep each week then add weight when we hit 12. Do your deadlifts. 🫡

Monday is chest and back for me. I put weighted dips at the end of the chest session. Feels much nicer when the joints are loose. 🫡

Controlling what you put down your throat also an option.

The guys who were soccer experts during the World Cup and political experts during the presidential elections are also bodybuilding experts during Olympia. Knowledgable mfers.

You could over complicate cooking. But you shouldn’t. A few decent ingredients is often all you need.

Sunday. Prep food. Rest body. Check depth. ✅✅✅

Steroids and peptides. Steak and potatoes. 🤷‍♂️

Steroids ✌️

Romanian deadlifts. Lovely way to back off of heavy conventionals. Dump a couple of plates and get some big stretches while the blood is flowing. I do 2 sets of 8-12 RDLs, keeping constant tension by not fully locking out the top.

Conventional deadlifts for breakfast. 200kg / 440lbs. 10 second hold. Second heavy session of the new programme. Didn’t feel bad at all. Back to 500lbs with the next month or two hopefully. Do your deadlifts. 🫡

Am I the only one that’ll eat any of these?

Don’t let your adherence to super strict form stop you from ‘feeling’ it. Loosen tf up every now and then. But don’t take my word for it.

Got this high row in the programme to target rhomboids and lower / mid traps as well as lats. Looking for more density in my back. Elbows not too flared which limits rear delt involvement and seat as low as it’ll go for the full stretch.

At it again. Air fryer rice pudding. Could not be simpler. 2 average servings: 3oz pudding rice, 14oz milk, little butter, brown sugar to taste, a little vanilla, bake for 40-50 mins at 290°F / 140°C, finish with cinnamon, nutmeg, whatever you want. Get involved.

I’d drop every chest and tricep exercise before I drop weighted dips. Full ROM if the joints allow it. I like to break 90° on these to maximise the stretch and always AMRAP.

Conventional deadlifts. Easing into this power-building programme with 4 plates for 5 reps. Looking forward to seeing where this path leads. Do your deadlifts. 🫡

Côte de Boeuf. 3 inches thick. Oven first. Pan second. Long rest.

Sunday: Prep your food, rest your body and check your depth. 🫡