Vince Girondas 10 Sets of 10 Reps

by Paul Becker

Vince Girondas Hack Squat

Vince Girondas Hack Squat

Click here to view some Vince Gironda unusual exercises


Vince Gironda advocated that kind of workout about 30 years ago. It has gotten popular again under the name of German Volume Training. The theory is, by exposing the muscle fibers to such a high volume of work, they're forced to grow (or die trying!).

It simply involves doing 10 sets of 10 reps on the same exercise, while resting only about 60 seconds between each set. The weight used is about 50% of your 1RM, which will feel very light for the first few sets. But, as you go on and fatigue sets in, you will have to fight to get you full 10 reps, and wish you started with a lighter weight.

Once you can actually complete 10 sets of 10, you increase the weight at your next workout. Here is an example every other day split workout you can try for the 10 sets of 10 reps technique:

Day 1 Legs, Chest and Biceps

Squat 10 set of 10 reps
Dips 10 sets of 10 reps
Preacher Curls 10 set of 10 reps

Day 2 Rest

Day 3 Back, Shoulders and Triceps
Cable Row 10 set of 10 reps
Lateral Raise 10 set of 10 reps
Tricep Rope Pushdown 10 set of 10 reps

Day 4 Rest

Day 5 Repeat day 1, etc.

Click here to view some Vince Gironda unusual exercises

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