If you’ve found your weight training has’nt progressed recently, you may have hit a training plateau, where your body has adapted to a certain training method. This may affect your bodys ability to hypertrophy (build muscle) as you’ve become too efficient at what you’re doing.
GVT was developed in The 70’s by olympic lifting coaches (thus the name). They found that 10 really is the magic number, so the idea is to lift 10 sets of 10 reps, with 90 seconds between each set. Each rep must be in perfect form and without assistance. You should start with roughly 60% of your 1REP Max.
Done correctly with the right weight you should find that you may get 4-6 sets of 10 complete, but then maybe 9,8,8,7,6 in your last sets. So every session you stay on the weight until you achieve 10 sets of 10 reps!
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