German Volume Training (GVT) is a weight training program that originated in Germany and became popular in the 1970s. It is also known as the "10 sets method" because it traditionally involves performing 10 sets of 10 reps for a primary exercise. This training method was popularized by Rolf Feser, a German national weightlifting coach, and later brought to wider attention by Charles Poliquin, a well-known strength coach.
Key Features of GVT:
● High Volume: The primary feature of GVT is its high volume, typically 10 sets of 10 reps for a major compound exercise. For contrast, compare the total volume of somebody benching 225 for 4 sets of 6, which is 5400 lbs., vs. 10 sets of 10 at 135 lbs. - which is 13,500 lbs. Yes, the first lifter has more strength, but that second lifter is packing on muscle due to the volume!
●Limited Exercises: GVT focuses on a few key exercises per workout, targeting large muscle groups with compound movements. This isn't 10 sets of 10 for tricep kickbacks or isolation work... we are here to conquer the mass game by focusing on compound lifts targeting systemic muscle groups.
●Progressive Overload: The goal is to use the same weight for all sets and gradually increase the load as the body adapts. We aren't changing weights that often at all on this program. The weight only goes up once the lifter can successfully perform all prescribed sets and reps within the rest period parameters WITH EXCELLENT FORM AND TECHNIQUE.
●Frequency: Each muscle group is typically trained once every 5 to 7 days to allow for adequate recovery. As expected, if you are pumping more volume to those muscles, they will need more recovery time. So the frequency in which they are hit is reduced to maximize recovery efforts.
Purpose and Benefits:
GVT is designed to be utilized in the offseason by intermediate and advanced lifters (those typically with a solid foundation) to maximize muscle hypertrophy through mechanical tension and high volume. Because of this volume, endurance and strength increase dramatically. And if this sounds easy, it definitely isn't. Probably the best 'side effect' of this program is the mental fortitude and toughness that occurs as a result. You don't switch the weight on the bar. When your rest time is up, it's back to work. There is no time to psyche yourself out of it. There is no time to chat around, you are there to dig in your heels and do the work! This helps not only help you focus on the gym, but develop your focus outside of the gym as well!
Training Split Example:
A typical GVT training split might include:
Day 1: Chest and Back
Day 2: Legs and Abs
Day 3: Rest
Day 4: Arms and Shoulders
Day 5: Rest
Repeat
Traditionally, rest periods would be about 60 to 90 seconds and then back to work. Also, this program was flourishing in a time when anabolics and performance-enhancing drugs were kept hush hush. This program no doubt delivers unbelievable results to the enhanced athlete. But what about natural lifters?
Well, I am a life-long natural competitor and I have a modified format that you can utilize to help get stronger, bigger, and spend less than an hour in the gym per workout. So, let's jump right under the bar and get benching!
Here's a modified German Volume Training (GVT) workout plan with a 6 sets of 6 protocol, structured for different muscle groups across five days. This plan is designed to build strength and muscle during the offseason.
Day 1: Chest
Bench Press - 6 sets x 6 reps
Incline DB Press - 6 sets x 6 reps
Chest Dips - 6 sets of 6 reps (use weight if necessary)*
Cable Flyes - 6 sets of 6 reps
* elbows should be flared out to the sides and the Chest dip should also he performed by leaning the torso more forward, resulting in more stretch and tension on the pectorals.
Day 2: Back
Deadlift - 6 sets x 6 reps
Bent Over Barbell Row - 6 sets of 6 reps
Pull-Ups - 6 sets of 6 reps (use weight if necessary)
Seated Cable Row - 6 sets of 6 reps
Day 3: Shoulders
Military Press - 6 sets x 6 reps
DB Lateral Raises - 6 sets x 6 reps
Rear Delt Flyes - 6 sets x 6 reps
Arnold Press - 6 sets of 6 reps
Day 4: Arms
Barbell Curl - 6 sets of 6 reps
Skull Crushers - 6 sets of 6 reps
Hammer Curls - 6 sets of 6 reps
Tricep Dips - 6 sets of 6 reps (use weight if necessary)
Day 5: Legs
Squat - 6 sets of 6 reps
Leg Press - 6 sets of 6 reps
Romanian Deadlift - 6 sets of 6 reps
Standing Calf Raises - 6 sets of 6 reps
There is the sequence and exercise selection. Now, how do you know what weight to start off with? Good question! Pick a weight that you can perform the movement with 10 to 12 times. That should be a nice conservative jumping off point. Rest periods, we have to REALLY adhere to these. Each set MUST be kept to a MAX of 30 seconds rest. We are trying to really push all those metabolites into the muscles and keep the volume relatively moderate to intense. You may slowly back the rest off to 15 seconds in between rounds... and you absolutely will feel the burn!
With this program it is essential to warm up dynamically as well as get the body warm and the blood pumping! We are not switching our weight until you can perform the prescribed sets and reps within the rest period constraints. Then and only then may you go up in weight. Make sure to take plenty of time to recover, and ensure you are fueling properly with a balanced diet of protein, complex carbs, and fats high in omega 3 fatty acids.
Rest assured, this plan is no joke. It will push you. It will challenge you. And if you follow through with the parameters, it will also change you!
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