The Berserker’s Volume™ (GVT 10x10)

The 10x10 Muscle Shock Protocol. 

• This is an intense, short-cycle (typically 6-8 weeks) specialization block designed solely to trigger maximal muscle hypertrophy through metabolic stress and extreme volume. 

• Training Philosophy (GVT): The core principle is the German Volume Training (GVT) method: performing 10 sets of 10 repetitions for the main lifts, using a weight equal to your 20-rep max. 

• Execution: Requires minimal rest (typically 60-90 seconds) between sets to maximize the growth hormone response and dramatically increase time under tension (TUT). 

• Focus: The program prioritizes heavy compound movements (Squats, Bench Press, Rows) paired with isolation accessory work for complete muscle fiber recruitment. 

•  Warning: This program is extremely demanding and is recommended only for intermediate to advanced lifters. 

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