The objective of the weightlifting program known as German Volume Training (GVT) is to increase muscular mass and strength via repeated bouts of heavy lifting. The "10 sets method" recommends 10 sets of 10 repetitions for each exercise, hence its moniker. The central tenet of the German Volume Training concept is overload. It is believed that high-volume training promotes muscular hypertrophy and strength gains by inducing a hormonal response and metabolic stress in the muscles. The primary objectives of German Volume Training are: • During GVT, overloading the muscles with a large number of repetitions is meant to promote muscular hypertrophy. Tension and fatigue induced by exercise are believed to facilitate the recruitment and development of muscle fibres. • Although the primary objective of GVT is to increase muscle mass (hypertrophy), the high volume and intensity of training can also increase strength. The program emphasizes progressive overburden by increasing the weight lifted at regular intervals. • The GVT system incorporates time-saving components. A more comprehensive practice can be completed in less time by concentrating on fewer exercises and performing many more repetitions of each. • The foundation of German Volume Training is the selection of complex exercises targeting large muscle groups, such as squats, bench presses, and deadlifts. Typically, a singular exercise is performed for each muscle group. This exercise will consist of 10 sets of 10 repetitions with a weight that is approximately 60% of your one-repetition maximum (1RM). Typically, interset intervals last between 60 and 90 seconds. It is essential to keep in mind that German Volume Training is a strenuous regimen that requires cautious execution and ample rest and recovery. Due to its difficulty and volume, this regimen is best suited for experienced weightlifters.