 First question is from fit Vic thoughts on German volume training methods. Love it. 10 by 10 Yeah, this is so that's the name that they've given it, but this is how Lifters used to lift back in the day They didn't do lots of exercises if they increased the volume they would do more sets of a specific exercise So just a quick rundown German volume training refers to exactly that so rather than doing three exercises or four exercises for my chest and doing three sets each Do one exercise and doing ten sets of that single allows you to get really good at that exercise Oh the skill that you develop from it and the strength that you'll you'll develop from it through the roof because a lot of people won't realize this But I'll you'll obviously muscles move the weight they contract So they definitely are a part of the strength formula But technique and skill is a big part of that And so a lot of getting a better bench press is getting bigger muscles But it's also getting better at bench press and then also strength gains can be pretty specific There's a transfer, but they can be pretty specific to what you train So this I love this method Especially if you want to get really good at certain exercises like if you want to get really good in overhead press Instead of doing you know three different shoulder exercises just do a lot of sets of shoulder press Yeah, I love I love the simplicity of it a lot of times You know I know for your average person who doesn't really have like a trainer brain when they go into the gym It's just like what do I do you just look at all these like machines? You look at all the dumbbells like where do I start whatever like something like this is like so painfully like it's You're gonna do this today this this like two to three to you know five exercises, whatever But like very very straightforward, and I'm just gonna kind of hone in on this as a particular skill and just practice It until I get really strong. I don't think I've ever followed a complete GVT like protocol though where I went through like a whole program that way I like to intermittently same do this You know what I haven't done this in a long time today I'm gonna do ten sets of bench and then I would just do that Yeah, I would say our maps power lift program is probably the closest thing that reflects this I mean there's a lot of eight set extra. There's a lot of eight set exercises in there You're only doing the major lifts and a lot of volume in it So and a lot of it's around practicing and getting good at it So I'd say that's probably the program we have that's closest to that but we get asked us a lot And I think it's a I think it's a great tool if funny part is I think it's not as popular because people like all this Different shit, you know, they all want they want a novelty Yeah, they want to have you know ten different exercises or we taught something new and the truth is if you train this way you picked Five to seven of the best exercises and you always came in the gym and you did ten sets of them You get really good at him and you get really strong and build a lot of muscle He used to always are kind of annoying me when I would hear clients say something like oh, what's next that this is You know, I've done this on board now. It's like. Yeah, I'm doing today Supposed to be entertainment, but I get it. It's a factor, right? So I do get that. I look I tell you For me personally, this is one of the fastest way for me Now I don't do this all the time But if I want to get really strong at something and really reap the benefit This is the fastest way like if I do ten sets of ten reps for squats I'm gonna get really good at squats in a short part of time Now here's some some things some pointers to keep in mind if you're doing ten sets of ten reps Start with the weight that is lighter than you think. Okay, that's a massive factor Yeah, because you do ten of ten you think oh, this is easy with your first set You just wait to get to set number eight or nine. I did this with squats I did it with 225 which ten reps is Relatively easy for me with 225 it wasn't at the end of the workout by the time I got to the tenth set It was really really difficult. So pick a weight that's easier than you think So this I actually used to start when I would like kind of fall off the wagon for a couple weeks or whatever They get back in the gym I would always start with legs and I would do 135 actually I do 135 10 10 sets of 10 and that was always like a great way to get me back into training and it always blasted my legs You think 135 is nothing as far as moving the weight But that's a lot of volume in squats And so just be careful if you do if you do say if you go to if you go to GVT training You've never done it before I would recommend starting way lighter than yeah way lighter than you think now What are the what are the the the potential cons of this kind of training like one of the things you need to watch out for? I would say joint pain or injury because you are stressing the same area over and over and over again So if you're repetitive pattern if your hip mobility isn't perfect and a squat challenges it a little bit And you do ten sets of squats You might find yourself having some issues if bench presses are okay for you But sometimes you bother your shoulder ten sets of bench presses probably not a good idea For your shoulder so keep that in mind whatever exercise you pick Make sure it's something you could do well because doing ten sets of it If you're just a little bit off by the end of the workout you'll probably run into some problems