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Workout Of The Week - 10x10 Push & Pull Challenge (2017 Week 11)

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Good news: Not all of the three main exercises are overly-exhausting compound lifts. Bad news: Those three main exercises are a tri-set, which means no rest in between exercises.

As expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. On top of that, we're adding a Super-Set of bodyweight exercises to finish it off. All in all, this should be a complete shock to the body. It most likely won't even know what hit it. Not only is the volume incredibly taxing, but the non-stop approach will push your muscular endurance and cardio-game through the roof. This is ideal for busting through stubborn plateaus in your regular programming whether it be strength or body composition.

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