German Volume Training for Lean Muscle and Hypertrophy
Don’t judge a program until you’ve tried it. This is especially true for German Volume Training. German Volume Training (GVT) is an excellent, proven, and effective program for anyone wanting to increase lean muscle and hypertrophy. Results vary from person to person, so don’t write it off without giving it a chance. Some research even suggests that it can be effective by doing less.
What is German Volume Training
German Volume Training has been used for decades by bodybuilders and other strength athletes to maximize muscle growth due to its high training volume. GVT roots go way back to the 1940s. However, in the 1990s, Charles Poliquin ushered in its popularity.
German Volume Training is an advanced training protocol. Being advanced does not mean you can’t do it. However, your muscles need some experience and time from consistent strength training for GVT to be highly effective.
GVT is simply doing 10 sets of 10 reps using a compound lift like bench press, squats, back row, etc. The goal is to get to 100 reps. But many times, at the beginning of the program, you may do fewer reps per set, not reaching 100. But that’s ok. It gives you a goal to strive for and accomplish.
German Volume Training is high-volume training that produces hypertrophy and a very high stimulus for muscles to grow. The hypertrophy you create will be in your slow-twitch muscle fibers. And since you are training slow twitch fibers, you will also increase the mitochondria and capillary density. In turn, this will improve recovery between your sets and make your muscle more fatigue resistance.
The Research for German Volume Training
Two studies that were done don’t contradict German Volume Training but say you may see the same benefits from doing fewer sets. But, again, results all depend on how your body reacts to a training program.
A 2017 study using 19 people showed that 5 sets were just as good as completing 10 sets of 10 reps. So, the results said that using fewer sets may be just as effective as German Volume Training when trying to improve your strength. The evidence further recommends and suggests that a maximum of 6 sets is the best choice. So, choosing lower sets will help you avoid overtraining.
A study from 2018 showed the same results as the 2017 study. In addition, it showed that the German Volume Training group saw a decrease in lean muscle mass after 6 to 12 weeks. The reason it’s probably said to only do the program for 6-8 weeks in duration.
German Volume Training Program
Use the same weight from start to finish for all 10 sets every week. Start with a weight that you can do for 15-20 reps. Or use 50-60% of your one rep max. If you use your 10-rep max, you will not be able to hit 10 reps for all 10 sets due to muscle fatigue and will lose the effectiveness and purpose of the training.
It will feel like you can do more reps on the first few sets, don’t. Just do 10 reps. GVT is not about going until failure.
You can do German Volume Training with any exercise, but it works excellently with compound movements. As you go up in sets, more muscles are getting recruited into the exercise because of fatigue. Start with bench press, squat, back rows, shoulder press, etc.
Rest for 90 to 120 seconds between sets to ensure optimal energy recovery. And it is the same when you are using two exercises as well. Also, allow the muscles one to two days of rest before hitting them again.
Use the same weight for each set. Bump it up when you can do 10 of 10. But remember, do the program only for 6-8 weeks, or you will experience counter effects.
If you can’t do 10 reps, say in the 5th set, complete as many as possible, and continue with 10 sets. Make sure to track your progress for each set.
Sample German Volume Training Session- Bench Press- 150 lbs.
1st– 10 reps
2nd– 10 reps
3rd– 10 reps
4th– 10 reps
5th– 10 reps
6th– 8 reps
7th– 8 reps
8th– 7 reps
9th– 7 reps
10th– 6 reps
You can do German Volume Training twice weekly for each muscle. To get started, you can do one muscle group on your upper body day and the other on your lower body day. The most important thing about GVT is monitoring fatigue because it is very taxing on your muscles.
For example, start with back rows or bench presses for the upper body and squats for the lower body.
After a few weeks, you can synchronize them into alternating sets. For instance, the first set would do back rows. Rest for 2 minutes, and then do your bench press. Go as far as you can doing 10 sets of 10.
Sample German Volume Training Program
Day 1- Back Row- Bench Press
Day 2- Deadlift-Squats
Rest Day
Day 3- Lat Pulldown- Shoulder Press
Day 4- Deadlift-Squats
Do German Volume Training for about 6-8 weeks, then back off and switch programs. Ensure you consume enough protein daily to supply your body with enough nutrients to ensure repair and growth.
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German Volume Training for Lean Muscle and Hypertrophy
Don’t judge a program until you’ve tried it. This is especially true for German Volume Training. German Volume Training (GVT) is an excellent, proven, and effective program for anyone wanting to increase lean muscle and hypertrophy. Results vary from person to person, so don’t write it off without giving it a chance. Some research even suggests that it can be effective by doing less.
What is German Volume Training
German Volume Training has been used for decades by bodybuilders and other strength athletes to maximize muscle growth due to its high training volume. GVT roots go way back to the 1940s. However, in the 1990s, Charles Poliquin ushered in its popularity.
German Volume Training is an advanced training protocol. Being advanced does not mean you can’t do it. However, your muscles need some experience and time from consistent strength training for GVT to be highly effective.
GVT is simply doing 10 sets of 10 reps using a compound lift like bench press, squats, back row, etc. The goal is to get to 100 reps. But many times, at the beginning of the program, you may do fewer reps per set, not reaching 100. But that’s ok. It gives you a goal to strive for and accomplish.
German Volume Training is high-volume training that produces hypertrophy and a very high stimulus for muscles to grow. The hypertrophy you create will be in your slow-twitch muscle fibers. And since you are training slow twitch fibers, you will also increase the mitochondria and capillary density. In turn, this will improve recovery between your sets and make your muscle more fatigue resistance.
The Research for German Volume Training
Two studies that were done don’t contradict German Volume Training but say you may see the same benefits from doing fewer sets. But, again, results all depend on how your body reacts to a training program.
A 2017 study using 19 people showed that 5 sets were just as good as completing 10 sets of 10 reps. So, the results said that using fewer sets may be just as effective as German Volume Training when trying to improve your strength. The evidence further recommends and suggests that a maximum of 6 sets is the best choice. So, choosing lower sets will help you avoid overtraining.
A study from 2018 showed the same results as the 2017 study. In addition, it showed that the German Volume Training group saw a decrease in lean muscle mass after 6 to 12 weeks. The reason it’s probably said to only do the program for 6-8 weeks in duration.
German Volume Training Program
Use the same weight from start to finish for all 10 sets every week. Start with a weight that you can do for 15-20 reps. Or use 50-60% of your one rep max. If you use your 10-rep max, you will not be able to hit 10 reps for all 10 sets due to muscle fatigue and will lose the effectiveness and purpose of the training.
It will feel like you can do more reps on the first few sets, don’t. Just do 10 reps. GVT is not about going until failure.
You can do German Volume Training with any exercise, but it works excellently with compound movements. As you go up in sets, more muscles are getting recruited into the exercise because of fatigue. Start with bench press, squat, back rows, shoulder press, etc.
Rest for 90 to 120 seconds between sets to ensure optimal energy recovery. And it is the same when you are using two exercises as well. Also, allow the muscles one to two days of rest before hitting them again.
Use the same weight for each set. Bump it up when you can do 10 of 10. But remember, do the program only for 6-8 weeks, or you will experience counter effects.
If you can’t do 10 reps, say in the 5th set, complete as many as possible, and continue with 10 sets. Make sure to track your progress for each set.
Sample German Volume Training Session- Bench Press- 150 lbs.
1st– 10 reps
2nd– 10 reps
3rd– 10 reps
4th– 10 reps
5th– 10 reps
6th– 8 reps
7th– 8 reps
8th– 7 reps
9th– 7 reps
10th– 6 reps
You can do German Volume Training twice weekly for each muscle. To get started, you can do one muscle group on your upper body day and the other on your lower body day. The most important thing about GVT is monitoring fatigue because it is very taxing on your muscles.
For example, start with back rows or bench presses for the upper body and squats for the lower body.
After a few weeks, you can synchronize them into alternating sets. For instance, the first set would do back rows. Rest for 2 minutes, and then do your bench press. Go as far as you can doing 10 sets of 10.
Sample German Volume Training Program
Day 1- Back Row- Bench Press
Day 2- Deadlift-Squats
Rest Day
Day 3- Lat Pulldown- Shoulder Press
Day 4- Deadlift-Squats
Do German Volume Training for about 6-8 weeks, then back off and switch programs. Ensure you consume enough protein daily to supply your body with enough nutrients to ensure repair and growth.