If you’ve been training for some time you may know some of the advanced training techniques, such as: tri-sets, super-sets, giant sets etc. But if you’re looking for a new way to to break plateaus then German volume training might be right up your alley!
German volume training (GVT) originated in Eastern Europe, hence where the “German” comes from, it is sometimes referred to as the “10 sets method”, hence where the “volume” comes from. GVT was first popularized in the 1970′s by national weightlifting coach, Rolf Fesser and again during the 1990′s by professional strength coach Charles Poliquin.
Some people swear by the German volume training method, saying that it creates hypertrophy at a much faster rate compared to traditional 2-3 set workouts, due to the poundage lifted for each body part. This makes sense, if you assume someone benches 200lbs for 3 sets of 10 during a typical workout this would equate to 6,000lbs lifted in total (200lbs x 3 sets x 10 reps = 6,000lbs), if you compare this same exercise on a GVT workout using 120lbs for 10 sets of 10 that would be 12,000lbs lifted in total (120lbs x 10 sets x 10 reps = 12,000lbs). This dramatic increase in poundage means the muscle will be more fatigued from the GVT type training method.
Although the above theory makes sense there have not yet been any long term studies on German volume training to gauge its true effect on hypertrophy. There have been smaller studies on the effects of this type of training, as referenced on the NCSA website: http://www.nsca-lift.org/Perform/articles/080101.pdf
What is German Volume Training
German volume training is an intense workout routine where you perform 10 reps for 10 sets of a given exercise. This type of training is very taxing on the body, especially the nervous system. It will shock your muscles, improve your endurance and cardiovascular levels in a short amount of time, so its good to use once every couple of weeks if you are following a full body workout or split routine. This isn’t to say you can’t do GVT training all the time, some people do and have great success with it, but you must be prepared for how demanding it will be on the body, for most of us average jo’s performing a GVT workout once every week or so will be enough to shock our muscles and keep us from reaching plateaus.
Because it’s taxing on the body I recommended you stick to large muscle groups, performing compound exercises such as barbelll squats, deadlifts etc. You should perform no more than 3 exercises every time you do a GVT workout, if you complete 10 reps of 10 sets for all 3 exercises, that’s 300 reps in one workout!
The Rest between sets should be kept to a minimum, when I perform German volume training I stick to 60 seconds rest for most exercises, sometimes if I’m doing deadlifts and need to catch my breath I will take 60-75 seconds rest between sets. Your rest time may be less or more than this, and thats fine, provided you keep it as short as possible for your physical ability, but for most people 60 seconds should suffice. Once you have completed all 10 sets you can obviously rest a few minutes before staring the next exercise.
GVT For Maximum Benefit
Tempo: As always, the tempo should be kept at a pace that does not allow momentum to lift the weight. So an example using barbell bench press: I use a tempo of about 1.5 – 2 seconds on the eccentric (lowering to the chest), 0.5 – 1 second on the static (holding at the bottom) and then 1.5 – 2 seconds on the concentric (driving back up), this is the perfect tempo for me and does not allow for momentum to lift the weight.
Weight: I shouldn’t have to mention this, but make sure you perform full range of motion for the given exercise. As you work your way up through the sets your form will start to go, so choose a weight you can manage 10 reps with. If you regularly perform 8-12 reps for 3 sets in your workouts you will need to decrease the weight for your GVT workout. To give you an idea, if I bench say 220lbs for 3 sets of 10, when I perform a GVT workout I will decrease the weight to around 160lbs, nearly a 1/3 decrease in weight. It’s generally recommended to lift at approximately 60% of your 1 rep max with GVT, however this may increase or decrease depending on your endurance & cardiovascular abilities.
You should aim to keep the same weight throughout the workout, and should always be struggling by the 8th or 9th rep, this is a good indication the weight is right for you. If you constantly find that you have to reduce the weight as you go through your sets you should look at improving your cardio vascular levels and drop the weight, you should be failing because your muscles fatigue, not because you run out of breath or because the weight is too heavy!
Cardiovascular: German volume training is great for building muscle, but it is also great at increasing your cardiovascular levels. As you go through your sets your heart rate will begin to increase, as your heart rate increases the exercise will become more difficult to perform. So doing this will naturally increase your cardiovascular and muscular endurance levels.
To take your GVT training to greater lengths make sure you don’t lag behind with other cardio training, such as running, biking, rowing, swimming etc. As this will enable you to increase the weight quicker giving you maximum hypertrophy gains from this method of training.
Diet & Nutrition: GVT is going to use a lot of energy, especially if you plan to do it regularly. So stay on top of your diet, make sure you are getting enough quality proteins, carbohydrates and fats to compensate for the additional stresses of this type of workout. On the days when I do a GVT workout I consume more protein and carbohydrates than a typical workout day, I also make sure I drink more water than normal, I find by doing this I can push myself harder during the workout and you should to!
Training Frequency: German volume training is taxing on the nervous system, so you should leave at least 4-5 days before training the same body part.
GVT Frequency: I personally use GVT training once every few weeks, I do not perform it full time. That’s not to say you shouldn’t, just bear in mind you shouldn’t really train GVT more than 4 times per week, otherwise you could reach a point of over training if your rest periods are not long enough.
GVT Workout Routines
Now you have an understanding of what German volume training is and how to get the most out of this type of training, its time to see some example GVT workouts. So as I said earlier, its best to work large muscle groups by performing mainly compound exercises, and don’t work the same muscle until at least 4 days have passed.
Below is a sample GVT Workout Routine (4 day split):
Day One: Chest & Back
- Barbell Bench Press, 10 x 10
- Mid rows, 10 x 10
- Deadlift, 10x 10
Day Two: Biceps & Triceps
- Barbell Bicep Curls, 10 x 10
- Close Grip Bench Press, 10 x 10
Day Three: Legs & Abs
- Barbell Squats, 10 x 10
- Hamstring Curls, 10 x 10
- Abdominal Crunches, 10 x 10
Day Four: Shoulders & Traps
- Barbell Shoulder Press, 10 x 10
- Upright Rows, 10 x 10
- Arnold Presses, 10 x 10
I love german volume training and have gotten great results from it. I only use this for 4 weeks at a time though