German Volume Training: The Brutal Plan That Packs On Muscle Fast
German volume training plan is an intense hypertrophy program that builds muscle size and strength. It involves 10 sets of 10 reps on major lifts with minimal rest between sets.
- German volume training (GVT) is 10 sets of 10 reps on compound lifts with the same weight and minimal rest.
- It was popularized by German weightlifting coach Rolf Feser in the 1970s.
- GVT causes muscle damage that stimulates growth through metabolic stress and mechanical tension.
- Workouts are only 2-4 times per week due to the high volume and intensity.
- Use a dedicated German volume training program for short 4-6 week bursts then switch to lower volume.
German volume training might be tough but used correctly, it can quickly help you build muscle like never before. Keep reading to learn how to implement it effectively!
Discover the ultimate guide to German Volume Training: its history, science, workout structure, and common mistakes. Pack on muscle fast with a complete 4-week program. Don’t waste time – learn how to use GVT effectively!
What Is a German Volume Training Plan
German volume training (GVT) is a workout system popularized in Germany in the 1970s.
It involves doing 10 sets of 10 reps on compound exercises like squats, deadlifts, and bench press. You use the same weight for all 10 sets with minimal rest in between, usually 60-90 seconds.
For example, a German volume training chest workout would be:
- 10 sets of 10 reps of barbell bench press
- 10 sets of 10 reps of weighted dips
You’d rest 60-90 seconds between sets, using the same weight across all 10 sets per exercise. GVT sessions train just one or two body parts at a time. Workouts are intense and focus on the big, multi-joint lifts for maximum muscle stimulation.
So why does such high volume help you gain muscle so quickly? Keep reading.
Why German Volume Training Builds Muscle
German volume training causes substantial muscle damage that ignites growth through these key mechanisms:
10×10 leads to a massive buildup of lactate, hydrogen ions, and other metabolites. This metabolic stress triggers the release of growth factors like mTOR.
Repeating heavy sets for 10×10 maintains tremendous time under tension on your muscles per exercise. This tension signals robust muscle protein synthesis.
All those reps cause substantial microtears in your muscle fibers. Repairing this damage over time leads to muscular hypertrophy.
Muscle Fiber Recruitment
High volumes fatigue fast-twitch muscle fibers, forcing your body to recruit more slow-twitch fibers. This leads to fuller muscle development.
By combining heavy weight, high reps, and short rest, German volume training stimulates muscle growth through multiple powerful mechanisms. Now let’s learn how to structure GVT workouts and programs correctly.
How to Structure German Volume Training Workouts
To optimize results from GVT, here are key workout guidelines to follow:
Choose Compound Lifts
Stick to free weight compound exercises like squats, deadlifts, and presses that recruit the most muscle mass.
Use 60-75% 1RM
Pick a weight you can complete for 10 quality reps yet requires effort by the last few sets. 60-75% 1RM is ideal.
Minimal Rest Between Sets
Rest just 60-90 seconds between sets. Short rest amplifies lactate buildup and fatigue for greater adaptations.
Train 1-2 Muscle Groups
Split GVT sessions by major muscle groups to maintain intensity while avoiding overtraining.
2-4 GVT Sessions Per Week
Only do 2-4 GVT workouts weekly. The brutal volume requires ample recovery between sessions.
Now let’s look at what a complete German training split can look like.
A Structured 4-Day German Volume Training Split Plan
Here’s an effective way to structure a 4 day German volume training program by major muscle groups:
Day 1: Chest & Triceps
- Bench Press – 10×10
- Weighted Dips – 10×10
Day 2: Legs
- Barbell Squats – 10×10
- Leg Press – 10×10
Day 3: OFF
Day 4: Back & Biceps
- Deadlifts -10×10
- Barbell Rows – 10×10
Day 5: OFF
Day 6: Shoulders & Traps
- Overhead Press – 10×10
- Upright Rows – 10×10
Day 7: OFF
(Use our website search bar to learn about all exercises!)
Then repeat the 4 day cycle. The off days allow your body to recover from the brutal workouts.
This split lets you focus on just 1-2 muscle groups at a time while spacing out GVT sessions for adequate recovery. Now let’s cover some important recovery tips.
Recovery Tips for German Volume Training
Optimizing rest and recovery is crucial when running German volume training programs due to the sheer volume. Here are some recovery tips:
- Get 8-10 hours of sleep per night
- Focus on healthy protein intake and being in a calorie surplus
- Take advantage of off days – don’t do other intense exercise
- Use active recovery like light cardio, yoga, or mobility work
- Consider supplements like creatine, betaine, and citrulline malate
- Get a deep tissue massage regularly to relieve muscle soreness
With proper rest, your body will adapt to the volume and you’ll get stronger each GVT cycle. Next let’s look at a complete 4-week program.
A Complete 4-Week German Volume Training Program
Here is a complete progressive German volume training plan to pack on muscle over 4-weeks:
Follow the 4-day split by performing 2 exercises for 10×10 using 60% 1RM
Increase the weight to 65% 1RM and perform the same 4-day split
Increase again to 70% 1RM and continue the 4-day split
For the final week, increase the weight again to 75% 1RM then deload
After running this 4-week plan, you’d switch to a lower volume program for 4-6 weeks before returning to GVT. This periodization allows you to maximize muscle gains from the high volume and then transition into a strength focus.
10×10 German volume training routine – A Sample German Volume Training
Here is a sample of 10×10 German volume training routine showing exactly what a workout might look like:
Barbell Bench Press – 10×10
- Use 60% of your 1RM bench press
- Perform 10 sets of 10 reps with 90 seconds rest between sets
Weighted Pull Ups – 10×10
- Add weight using a dip belt to reach 10RM weight
- Complete 10 sets of 10 reps with 90 seconds rest
Barbell Squats – 10×10
- Use 60% of your 1RM squat
- Do 10 sets of 10 reps with 60-90 seconds rest
Stiff Leg Deadlifts – 10×10
- Again use 60% 1RM
- Keep rest periods short between sets
This is a training session of what an actual GVT workout would look like following the principles of 10 sets of 10 reps on compound lifts with minimal rest.
GVT – Training Plan to Build Muscle PDF to Download
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In conclusion, German volume training is an extremely intense yet highly effective system for building muscle. The high-volume metabolic stress combined with heavy weights provides tremendous muscle fiber stimulation. Follow the proper exercise selection, workout structure, recovery protocols, and periodization to get the most out of GVT.
Used strategically in short bursts, German volume training can help pack slabs of new muscle onto your physique.
Q: What is German Volume Training?
A: German Volume Training is a training method that involves performing 10 sets of 10 repetitions for a specific exercise, with a short rest interval between each set. It is known for its high training volume and intensity, and is often used to build muscle mass and increase strength.
Q: Who popularized German Volume Training?
A: German Volume Training was popularized by Rolf Feser, a German weightlifter, and strength coach Charles Poliquin. They introduced this training system to bodybuilders and weightlifters, who saw great results in terms of muscle hypertrophy and strength gains.
Q: How does German Volume Training work?
A: German Volume Training works by placing a high volume of repeated sets and reps on a specific muscle group. By performing 10 sets of 10 repetitions with a constant rest interval, it creates an extensive volume of work for the targeted muscles, leading to muscle growth and adaptation.
Q: What are the benefits of German Volume Training?
A: German Volume Training is known for its ability to add muscle mass quickly. It is a highly intense program that targets specific muscle groups, resulting in muscle hypertrophy. It also helps in increasing strength and overall training results.
Q: How often should I do German Volume Training?
A: The frequency of German Volume Training depends on your training experience and recovery ability. For beginners, it is recommended to start with two sessions per week per muscle group. Advanced lifters can handle more intense training and may choose to do it three times per week.
Q: How long should I rest between sets during German Volume Training?
A: The rest intervals during German Volume Training should be around 90 seconds. This allows for sufficient recovery without compromising the intensity and volume of the workout.
Q: Can I use German Volume Training for all muscle groups?
A: German Volume Training can be used for all major muscle groups, but it is most commonly used for large muscle groups like chest and back. These muscle groups have the ability to handle higher training volume and benefit from the extensive workload.
Q: Is German Volume Training suitable for beginners?
A: German Volume Training is more suitable for intermediate to advanced lifters who have a solid foundation of strength training. It is a highly intense program that may be too demanding for beginners who are new to lifting weights.
Q: Can I modify the volume and intensity of German Volume Training for my own preferences?
A: Yes, you can modify the volume and intensity of German Volume Training to suit your own preferences and fitness goals. However, it is important to maintain the high training volume and constant rest intervals that are the main principles of this training method.
Q: Are there any specific exercises that are recommended for German Volume Training?
A: German Volume Training can be performed with a variety of exercises. It is recommended to choose compound exercises that recruit a lot of muscle mass, such as squats, bench press, and deadlifts. These exercises provide a great stimulus for muscle growth.