Unleashing Potential: Empower Your Gains with German Volume Training Guide
German Volume Training (GVT) is a high-intensity strength training regimen that has proven effective for packing on muscle mass and breaking through plateaus. Whether you're a seasoned lifter seeking to improve your progress or an intermediate enthusiast striving for strength, this guide will provide you with the key knowledge you need to implement the GVT program successfully.
Originating in Germany during the 1970s, GVT is commonly referred to as the 10 sets, 10 reps method. This name is reflective of the brutal intensity of the program, which demands 10 sets of 10 repetitions for each exercise. Such a gruelling routine has been favored by Olympians, powerlifters, and bodybuilders for its efficiency in promoting muscle growth.
Anecdotal stories abound of lifters gaining upwards of 14 pounds of muscle by adhering to the GVT program, typically within a span of six weeks. Such reports suggest that the GVT program is effective when paired with a balanced diet and adequate nutrition.
Well-known figures in the weightlifting world, such as Rolf Feser, coach of the national weightlifting team in Germany during the 1970s, and Jacques Demers, a Canadian weightlifter and silver medallist in the 1984 Los Angeles Olympic Games, have made use of this program. Bev Francis, an Australian powerlifter and former shot-put champion, also employed a similar routine.
However, it wasn't until Charles Poliquin published an article in 1996 that the method became widely known as German Volume Training. Poliquin laid out specific guidelines for GVT, emphasizing the need to adhere to the 10 sets, 10 reps structure, keep track of weights lifted and rest intervals, and ensure a balanced diet.
Critical to the GVT program is the concept of tempo, which refers to the pace at which you perform your exercises. Depending on the type of exercise, the pace will vary. Additionally, attention should be paid to the time under tension, rest periods, choice and number of exercises, and training frequency. The aim is to complete the prescribed 10 sets of 10 reps without compromising on these elements.
Over time, as you are able to complete 10 sets of 10 reps consistently, you can gradually increase the weight by 2.5-5%.
The GVT program can be broken down into different phases depending on your level of experience. For beginners or intermediate lifters, an 11-week program is recommended, which includes two GVT workout phases and a recovery phase.
For advanced lifters, the GVT program can be tweaked using the "4% method," where the weight is increased by 4 to 5% for two consecutive workouts while reducing the reps by one for each weight increase.
German Volume Training offers a promising solution for those seeking significant muscle gains and strength enhancement. It demands grit, discipline, and perseverance, but the results can be impressive. As with any exercise routine, make sure to seek professional advice before starting a new program and ensure that you're maintaining proper form to avoid injury.
Heres an example of GVT over a 12 week cycle.
Phase 1 (Weeks 1-6): Base Building Phase
DAY 1: CHEST AND BACK
A1: Flat bench press - BB - 10 sets x 10 reps, Tempo 5-0-1-0, Rest 90 sec
A2: Bent over row - BB - 10 sets x 10 reps, Tempo 5-0-1-0, Rest 90 sec
B1: Push-ups - Decline - 3 sets x 12 reps, Tempo 3-0-1-0, Rest 60 sec
B2: Inverted rows - 3 sets x 12 reps, Tempo 3-0-1-0, Rest 60 sec
DAY 2: LEGS AND ABS
A1: Squats - Back - Heels Elevated- 10 sets x 10 reps, Tempo 5-0-1-0, Rest 90 sec
A2: Lying leg curl - Dorsiflexion- 10 sets x 10 reps, Tempo 5-0-1-0, Rest 90 sec
B1: Athletic Lunge - DB - 3 sets x 15 reps, Tempo 3-0-3-0, Rest 60 sec
B2: Hanging knee raise- Toes in-Knees Out - 3 sets x 15 reps, Tempo 3-0-3-0, Rest 60 sec
DAY 3: REST
DAY 4: ARMS AND SHOULDERS
A1: Standing Barbell curl - Split Stance - 10 sets x 10 reps, Tempo 5-0-1-0, Rest 90 sec
A2: Lying close grip bench press - 10 sets x 10 reps, Tempo 5-0-1-0, Rest 90 sec
B1: Seated dumbbell lateral raises - 3 sets x 12 reps, Tempo 3-0-1-0, Rest 60 sec
B2: Bent over reverse fly - DB - 3 sets x 12 reps, Tempo 3-0-1-0, Rest 60 sec
DAY 5: REST
Phase 2 (Weeks 7-12): Intensity Phase
DAY 1: CHEST AND BACK
A1: Incline dumbbell press - 35 Degrees/Dips - 10 sets x 6 reps, Tempo 5-0-1-0, Rest 90 sec
A2: Wide grip pull ups - 10 sets x 6 reps, Tempo 5-0-1-0, Rest 90 sec
B1: Lying Dumbbell flys - 15 Degrees - 3 sets x 6 reps, Tempo 3-0-1-0, Rest 60 sec
B2: Standing Bent over barbell row - 3 sets x 6 reps, Tempo 3-0-1-0, Rest 60 sec
C1: Cable crossover - 3 sets x 12 reps, Tempo 2-0-2-0, Rest 60 sec
C2: Seated long pull row - 3 sets x 12 reps, Tempo 2-0-2-0, Rest 60 sec
DAY 2: LEGS AND ABS
A1: Deadlift - 10 sets x 6 reps, Tempo 5-0-1-0, Rest 90 sec
A2: Leg extensions - 10 sets x 6 reps, Tempo 5-0-1-0, Rest 90 sec
B1: Oblique crunches - 3 sets x 12-15 reps, Tempo 3-0-3-0, Rest 60 sec
B2: Back-Step Lunge - BB - 3 sets x 12-15 reps, Tempo 3-0-3-0, Rest 60 sec
C1: Seated calf raises - 3 sets x 15 reps, Tempo 2-0-2-0, Rest 60 sec
C2: Plank - 3 sets, hold for 60 sec, Rest 60 sec
DAY 3: REST
DAY 4: ARMS AND SHOULDERS
A1: Close grip BB bench press - 10 sets x 6 reps, Tempo 5-0-1-0, Rest 90 sec
A2: Seated Incline dumbbell curls - 45 Degrees - 10 sets x 6 reps, Tempo 5-0-1-0, Rest 90 sec
B1: Dumbbell lying rear lateral raise - 15 Degrees - 3 sets x 10-12 reps, Tempo 2-0-2-0, Rest 60 sec
B2: Seated side lateral raise - 3 sets x 10-12 reps, Tempo 2-0-2-0, Rest 60 sec
C1: Skull crushers - Ezibar - 3 sets x 12 reps, Tempo 2-0-2-0, Rest 60 sec
C2: Scott curls - 3 sets x 12 reps, Tempo 2-0-2-0, Rest 60 sec
DAY 5: REST
At the end of the 12 weeks, take a week off to recover, and then consider repeating the cycle or changing to a different routine based on your goals. Remember to pay attention to your body's signals and adjust as necessary. It's important to ensure you are eating and resting adequately for recovery.
