German Volume Training (GVT)

It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal:

1. Assist lifters with building muscle mass.

2. Help lifters burn off unwanted body fat.

It was rumored that German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks.

In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.

Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.

German Volume Training Overview

Charles Poliquin has stated: You preferably alternate with the antagonist most bang for your buck exercise. This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 1010 sets for single muscle groups.

The basics of German Volume Training are:

1. Impactful Exercise Choices. Pick exercises that provide the most bang for your buck. Dont opt for an easier machine movement, or less taxing compound exercise, when you can go all out with the biggest and baddest compound movements. You will be performing only one 1010 exercise per muscle group.

2. Sets and Reps. You perform 10 sets by 10 reps for each primary exercise.

3. Rest Periods. Rest between the 1010 sets on main lifts is kept to a strict 90 second. Restfor accessory lifts is limited to 60 seconds between sets.

4. Antagonistic Muscle Groups. If you can, work using antagonistic muscle groups Chest and Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads andHamstrings, or Biceps and Triceps.

5. Weight Additions. You only add weight when you are able to perform 10 reps for each ofthe 10 sets. Do NOT train to failure on any of the sets.

6. Beginning Weight. Start with approximately 60% of your one rep max, or a weight in which you could perform a single 20 rep set with.

7. Accessory Exercises. Use 3 sets for 10-20 reps.

8. Frequency. Training each muscle group every 4 to 5 days is optimal.

9. Tempo. Charles Poliquin advocates using a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended. It should ne noted that tempo is considered the least important variable in German Volume Training, meaning if you do not focus on it at all, you will still make amazing progress.

It is also recommended that you eat aggressively while utilizing German Volume Training. Whats the point of using an intense program like this if you are not attempting to maximize muscle growth and recovery?

To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters. Charles Poliquin

Recommended German Volume Training Split

The following is a recommended 5 day German Volume Training split:

Day 1 Chest and Back

Day 2 Legs and Abs

Day 3 Off

Day 4 Arms and Shoulders

Day 5 Off

Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. A 7 day workout split is provided at the end of this article.

The following is a sample German Volume Training program that is split up into two phases.

Beginner/Intermediate German Volume Training Program: Phase 1

Perform the above 5 day cycle 6 times.

Day 1Chest and Back

Exercise Sets Reps Rest Bench Press 10 10 90 sec Chin Ups (Palms towards face) 10 10 90 sec Pec Dec or Incline Flyes 3 10-12 60 sec One Arm Dumbbell Rows 3 10-12 60 sec

Day 2Legs and Abs

Exercise Sets Reps Rest Squats 10 10 90 sec Leg Curls 10 10 90 sec Weighted Sit Up 3 15-20 60 sec Calf Raises 3 15-20 60 sec

Day 4Arms and Shoulders

Exercise Sets Reps Rest Dips 10 10 90 sec Dumbbell Curls 10 10 90 sec Dumbbell Lateral Raise 3 10-12 60 sec Bent Over Reverse Laterals 3 10-12 60 sec

Beginner/Intermediate German Volume Training Program: Phase 2

Phase two lasts 3 weeks. For the 10 sets x 6 rep exercises, use a weight that would normally allow you to perform 12 reps per set.

Muscle and Brawn GVT VariationThe following is the Muscle and Brawn German Volume Training variation. Phase A lasts 4 weeks and focuses on 1010 sets. Phase B is a 2 week recovery period, which utilizes the same weight but a lot less volume.

The split is as follows:

Day 1 Chest and Upper Back

Day 2 Legs and Abs

Day 3 Off

Day 4 Shoulders and Lats

Day 5 Biceps and Triceps

Day 6 Off

Day 7 Off

Day 1Chest and Upper Back

Exercise Sets Reps Rest Bench Press 10 10 90 sec Barbell Rows 10 10 90 sec Pec Dec or Incline Dumbbell Flyes 3 10-15 60 sec Seated Cable Rows 3 10-15 60 sec

Day 2Legs and Abs

Exercise Sets Reps Rest Squats 10 10 90 sec

Day 1Chest and Upper Back

Leg Curls 10 10 90 sec Calf Raises 3 10-15 60 sec Weighted Sit Ups 3 10-20 60 sec

Day 4Shoulders and Lats

Exercise Sets Reps Rest Seated Barbell Press 10 10 90 sec Lat Pull Down or Pull Ups 10 10 90 sec Bent Over Reverse Flyes 3 10-15 60 sec Straight Arm Lat Pull Downs 3 10-15 60 sec

Day 5Biceps and Triceps

Exercise Sets Reps Rest Dips 10 10 90 sec Dumbbell Curls 10 10 90 sec Cable Tricep Extensions 3 10-15 60 sec EZ Bar Preacher Curls 3 10-15 60 sec

Phase B .

During phase B you utilize the same weight as you did during your last Phase A workout, drop the 1010 exercises to 5 sets x 10 reps. Everything else remains the same.

German Volume Training OverviewRecommended German Volume Training SplitBeginner/Intermediate German Volume Training Program: Phase 1Beginner/Intermediate German Volume Training Program: Phase 2

Muscle and Brawn GVT Variation