GVT (German Volume Training) has been used by athletes across the various disciplines of weight lifting. Whether you are a powerlifter, Olympic lifter or bodybuilder, this method of training is a great way to add strength, increase stamina, break plateaus and to pack-on muscle mass.


SO WHAT IS GERMAN VOLUME TRAINING?

German Volume Training concentrates on improving big compound lifts like squats, deadlifts, bench press etc. It requires you to do 10 sets of 10 reps, giving you a total of 100 reps for each compound lift. For each lift, you want to try and use the same weight and try to complete the 10 reps per set.

If you get to the point where you can complete all 10 reps for 10 sets, you can then move up slightly in weight. In order to decide what weight you can start with, you can either work out 60% of your 1 rep max (1RM) or you can find a weight that you are able to do 20 reps of that specific movement. Your rest periods between sets should be between 60-90 seconds.


If you start to fail in your sets and are unable to reach 10 reps, you can either drop your weight slightly until you can, or you can try and improve each week on that weight until you can push out 10 reps for 10 sets.

EXAMPLE:

An athlete can bench press 160kgs for his 1RM. This means that he should use roughly 96 kgs (60% of 160kgs) for all 10 sets. As he tires, his rest periods become longer so that he is able to stick to the 10 reps for all 10 sets.


BENCH PRESS


Exercise
Set
Reps
Rest
Bench Press
Set 1: 96kg
10 reps
60 seconds
Bench Press
Set 2: 96kg
10 reps
60 seconds
Bench Press
Set 3: 96kg
10 reps
60 seconds
Bench Press
Set 4: 96kg
10 reps
60 seconds
Bench Press
Set 5: 96kg
10 reps
60 seconds
Bench Press
Set 6: 96kg
10 reps
80 seconds
Bench Press
Set 7: 96kg
9 reps
80 seconds
Bench Press
Set 8: 96kg
9 reps
90 seconds
Bench Press
Set 9: 96kg
7 reps
90 seconds
Bench Press
Set 10: 96kg
6 reps
90 seconds

THE GERMAN VOLUME TRAINING WORKOUT


GERMAN VOLUME TRAINING WEEK 1-4


MONDAY – CHEST & BACK


Exercise
Sets
Reps
Barbell Bench Press
10
10
Cable Crossover
3
10
Bent Over Row (Barbell)
10
10
Lat Pulldown
3
10


TUESDAY – LEGS & ABS


Exercise
Sets
Reps
Barbell Squat
10
10
Lying Leg Curls
4
10
Seated Calf Raise
10
10
Hanging Leg Raise
3
15

WEDNESDAY – OFF


THURSDAY – BI’S AND TRI’S


Exercise
Sets
Reps
Close-grip Bench Press (Smith machine)
10
10
Press downs (rope)
3
10
Barbell Curls
10
10
Dumbbell curls (alternate)
3
10


Exercise
Sets
Reps
Seated Press (Dumbbell)
10
10
Side Lateral Raise
3
10
Seated Bent-over Rear Delt Raise
3
15


GERMAN VOLUME TRAINING WEEK 5-8



MONDAY – CHEST & BACK


Exercise
Sets
Reps
Barbell Incline Press
10
6
Dumbbell Flyes
3
10
Pull-Ups
10
6
Seated Cable Rows
3
10


TUESDAY – LEGS & ABS


Exercise
Sets
Reps
Leg Press
10
6
Stiff-legged Deadlift 
4
10
Standing Calf Raise
8
12
Crunches
3
15


German volume training can be extremely taxing and your body so make sure that you are getting in enough protein, carbs and fats to fuel your gains. If you want to maximise your muscle-building and strength potential, try supplementing with solid pre- and post-workout supplement that can help not only help you push through the workout, but also help speed recovery time.


WEDNESDAY – OFF


THURSDAY – BI’S AND TRI’S


Exercise
Sets
Reps
Skull Crushers
10
8
Kickbacks 
3
10
Incline Dumbbell Curl
10
8
Hammer Curl (Dumbbell)
3
10


FRIDAY – SHOULDERS


Exercise
Sets
Reps
Seated Press (Machine)
10
6
Upright Row
3
10
Reverse Flye
3
10

 

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