Try This German Volume Training–Inspired 10x10 Biceps Workout

German Volume Training (GVT) is built on one simple structure: 10 sets of 10 reps. Traditionally it uses heavier compound movements with 60–90 seconds of rest, which makes it brutal and time-consuming. Cory Gregory adapted the structure to create a fast biceps-focused routine you can do with light dumbbells in a few minutes. The change: much shorter rest and isolation work rather than heavy compounds.

1) Pick dumbbells that feel light to moderate — you should be able to complete multiple sets with strict form. The goal is volume and sustained tension, not chasing a one-rep max.

2) Perform 10 strict biceps curls. Stop after your tenth rep even if the set feels easy at first.

3) Rest for 10 seconds. Use a timer on your phone or watch.

4) Repeat the sequence for a total of 10 sets (10 sets × 10 reps = 100 reps).

With traditional GVT you use heavier loads and longer rest, because compound lifts demand recovery. Here you use an isolation move (dumbbell curls) and keep the load light enough to preserve form across all sets. The 10-second rest compresses the workout, forces the muscle into metabolic stress, and produces a fast, noticeable pump.

• Maintain form: keep your elbows tucked, avoid excessive swinging, and use a controlled tempo. If form breaks down, reduce weight.
• Count sets out loud or on your phone to avoid missing the 10-second windows.
• Breathe: exhale on the concentric (curl up) and inhale on the eccentric (lowering) to keep tension consistent.
• Time commitment: the routine is quick — most people finish 100 reps in a matter of minutes because rests are only 10 seconds.

• Swap the exercise: Gregory says the same 10x10-with-short-rest format can work for other moves, provided the load stays light so form holds up. Examples include hammer curls or triceps isolation moves.
• Progression: increase reps per set only if you can keep perfect form for all 10 sets, or slightly increase weight while keeping the 10-second rest if you outgrow the current load.

This routine is useful for someone who wants a dense, time-efficient arm session, especially when schedule constraints make long workouts impractical. It suits people who can perform isolation curls with strict technique and who tolerate short rest periods.

You'll finish 100 reps quickly and feel a pronounced pump in your biceps. The challenge escalates through the sets — the first sets may feel easy, the final sets will require focus and discipline. The workout's effectiveness depends on keeping weight manageable so quality doesn't degrade.

The routine is part of Cory Gregory's Dad Bod Shred program featured by Men's Health. The article presents the core 10x10 biceps protocol and notes it as a member-focused component of that program.