Muscle mass: 14 days of German volume training

When muscle mass comes up in the gym, the question is usually direct: how can you gain it as quickly as possible? This plan promises no miracles, but it offers a very high training volume over 14 days and a clear structure you can try as a short block between periods of your usual training.

What does this plan have to do with muscle mass?

The original article revolved around a simple idea: how much would someone be willing to pay to gain 3 kg of muscle mass all at once? Picture a 3 – 4 kilogram beef fillet and imagine what that much extra mass would mean for your body. Your thigh and chest measurements could increase by a couple of centimeters, with around a centimeter added to your biceps, triceps and shoulders.

One man offered 500 dollars, another 100 dollars, and one was even willing to pay 5000 dollars. The average was 750 dollars—specifically, 750 dollars for 3 kg of muscle. Admittedly, this is a colorful way to put it, but the underlying question is real: how much work does it take to give your body a meaningful stimulus for growth?

The original program was tied to a product called Mag – 10. Even then, the translator noted that a tub cost 200 dollars, and the promise was that using 2 tubs while following the plan for 14 days, or 2 weeks, would produce a gain of 7 pounds, or 3 kg, of muscle mass. It is important to keep this in perspective: Mag 10 is not the point of this article. The point is a short, demanding block in the style of German volume training, which you can also follow using standard recovery and nutrition principles.

How does 10 x 10 volume drive gains in muscle mass?

The recommendation was to consume at least 250 grams of protein every day during the 14 days of the program. That means weighing your food and tracking your intake, rather than eating blindly. Getting 250 grams from regular food alone is not easy, so the original plan also allowed protein supplements.

The plan is based on German volume training. You perform 10 sets of 10 repetitions for a single body part. Choose a weight of around 55 – 60% of your maximum, or a weight you could lift for 20 repetitions. Use the same weight for all 10 sets.

The first sets feel too easy. Then you reach sets 6 – 7, and things change. The goal is 10 x 10. If you complete it too easily, the weight was too light. If you complete it with difficulty, you chose correctly. If you cannot complete it, try again next time.

Tempo matters too. The classic recommendation is 402: lower the weight for 4 seconds, do not pause, and lift it for 2 seconds. After the main 10 x 10 work, perform one additional exercise in a more conventional style.

The 14-day program

Program. The exercises are examples, so minor substitutions are allowed as long as you maintain the intended technique and training load.

Monday
Squat 10 x 10
Leg extensions 3 x 8 10
Standing barbell curl 10 x 10
Reverse barbell curl 3 x 8 – 10

Tuesday
Bench press 10 x 10
Dumbbell fly 3 x 8 – 10
Bent-over barbell row 10 x 10
Pull-ups 3 x to failure
Seated dumbbell press 10 x 10

Wednesday
Rest

Thursday
Deadlift 10 x 10
Leg curl 3 x 8 – 10
Barbell triceps extension 10 x 10
Rope triceps pushdown 3 x 8 – 10

Friday
Squat 10 x 10
Leg extensions 3 x 8 – 10
Standing barbell curl 10 x 10
Reverse barbell curl 3 x 8 – 10

Saturday
Rest

Sunday
Bench press 10 x 10
Dumbbell fly 3 x 8 – 10
Bent-over barbell row 10 x 10
Pull-ups 3 x to failure
Seated dumbbell press 10 x 10

Monday
Deadlift 10 x 10
Leg curl 3 x 8 – 10
Barbell triceps extension 10 x 10
Rope triceps pushdown 3 x 8 – 10

Tuesday
Rest

Wednesday
Squat 10 x 10
Leg extensions 3 x 8 – 10
Standing barbell curl 10 x 10
Reverse barbell curl 3 x 8 – 10

Thursday
Bench press 10 x 10
Dumbbell fly 3 x 8 – 10
Bent-over barbell row 10 x 10
Pull-ups 3 x to failure
Seated dumbbell press 10 x 10

Friday
Rest

Saturday
Deadlift 10 x 10
Leg curl 3 x 8 – 10
Barbell triceps extension 10 x 10
Rope triceps pushdown 3 x 8 – 10

Sunday
Squat 10 x 10
Leg extensions 3 x 8 – 10
Standing barbell curl 10 x 10
Reverse barbell curl 3 x 8 – 10

Practical points before you start

The 10 workouts are spread over 2 weeks. This may seem counterintuitive, as some muscles are trained frequently and fatigue builds up quickly. That is the point: a short period of controlled overload, which must be followed by an easier period.

The main program does not specifically emphasize abs and calves. You do not need to ignore them, but German volume training is not always the best way to exhaust these muscles. Add exercises for them as you see fit, and keep the volume reasonable.

The simple truth: if your sleep, diet and technique are lacking, a program like this will only wear you down. If those are in order, 14 days can be a useful change of pace and give your body a fresh stimulus for growth. Will you gain exactly 3 kg? That is not a promise worth making. But a solid training block can certainly help you progress.

FAQ: muscle mass and 10 x 10 training

Should a beginner follow this program?

Preferably not as your first program. 10 x 10 requires solid technique, good recovery and a realistic choice of weight. As a beginner, you will get better results from a simpler basic program.

Does everyone need 250 grams of protein a day?

No. That figure comes from the recommendation in the original program. It may make sense for some people with a higher body weight, but if you are smaller, you should tailor the amount to your body weight, appetite and digestion.

Is Mag – 10 necessary for this program?

No. The translator already emphasized in the original article that the point of the program is volume training, not taking Mag 10. Your focus should be on training, eating and recovery.

Article source: here!

Translated by Janar Rückenberg

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