German Volume Training

German Volume Training

German Volume Training(GVT) is quite a simple bodybuilding routine for muscle building and strength enhancement.

GVT was brought back into the frame by leading Strength trainer Charles Poliquin

The basics of the GVT program is 10 sets of 10 reps with only 1 minute strict rest time between sets.

Exercises should be limited to compounds and the starting weight should be @ 45-60% of your 1 repetition max

To maximise and make most use of German Volume Training then compound exercises are recommended.

So what is the definition of a compound exercise?

A Compound exercise is a multi-joint movement that works more than one muscle simultaneously. The opposite of isolation exercises.

Generally, all kettlebell training exercises are compound exercises as they involve the large muscle groups all together.

What exercises are most beneficial when doing German Volume Training?

As you should be using compound movements then the following exercises will reap most benefit:

Legs - Squat
Chest - Bench Press
Shoulders - Standing press
Back - Deadlift, bent row

Attention to other areas of the body can be addressed after a GTV workout. i.e. Bicep curls etc last (3x10)

A simple German Volume Training session could be:

Monday
Squat 10x10
Bench Press 10x10

Thursday

Deadlift 10x10
Shoulder Press 10x10

although many strength athletes and bodybuilders peform this routine with a 3 day cycle

Here's some tips from Charles Poliquin:

What are the most important points regarding German Volume
training:
1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, i.e. ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined
starting weight. The load used is submaximal, you do not try to reach failure on all sets,
but only the last three should be hard. Basically you get the training effect from the law
of repeated efforts

Bodybuilding Routines