German Volume Training, commonly known as ‘GVT’ is a programme, popularised by a strength coach, Charles Poliquin. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a by-product.
The first phase of German Volume Training is based around 10x10 of a particular exercise.
A1. Barbell Front Squat 10 Sets of 10 RepsA2. Lying Leg Curl 10 Sets of 10 Reps
The training frequency of GVT is 3 days on, 1 day off, targeting the chest and back, legs and shoulders and arms in three separate sessions.
The law of repeated effort
When doing something over, and over, and over again, your body will respond in a massively effective way and this is what German Volume Training does. Repeating the exercise 100 times through one single workout will shock the body and ensure hypertrophy.
The programme and how to do it
When working out, our bodies and mind fatigue at the best of times, when you are participating in a programme as gruelling as German Volume Training, it is vital that you keep to the time periods set, as well as noting down each set and weight once completed. This is something that will be of huge help to you come set 7 or 8 and you can’t think of anything else other than lifting the weight in your next set.
It is also important not to be working to complete failure at every set. Blowing your muscles out at every set will only mean failure to complete your workout. Remembering that this workout is not about strength increments, it is high volume to achieve hypertrophy. I would advise you to find a weight you can realistically do 12-15 reps with for 3 sets to do 10 sets of 10 reps. If you find this too easy, the following session you should look to increase it slightly.
Usually, a 6- week plan would be the ideal amount of time spent on German Volume Training, however, the same exercise for 6 weeks may get a little tedious, therefore, in this programme we will be working through different exercises to target the same muscle group. For example, for chest, week 1 will have an Incline Barbell Press, Week 2 will have Flat Dumbbell Press and Week 3 will have Dumbbell 1 1/4 Press. You will then revert back to week 1 in week 4, week 2 in week 5 and week 3 in week 6.
Chest and Back Week 1 | |||||||||||
Order | Exercise | Sets | Reps | Tempo | Rest | ||||||
A1 | Incline Barbell Press | 10 | 10 | 3010 | 30s | ||||||
A2 | Wide Lat Pull Down | 10 | 10 | 3010 | 60s | ||||||
B1 | Flat Dumbbell Flies | 3 | 12 | 3110 | 10s | ||||||
B2 | Low Seated Row | 3 | 12 | 3110 | 60s | ||||||
C1 | Machine Chest Press | 1 | D/S | 2010 | X | ||||||
Legs Week 1 | |||||||||||
Order | Exercise | Sets | Reps | Tempo | Rest | ||||||
A1 | Barbell Front Squat | 10 | 10 | 3010 | 30s | ||||||
A2 | Lying Leg Curl | 10 | 10 | 3010 | 60s | ||||||
B1 | Leg Extension | 3 | 12 | 3110 | 10s | ||||||
B2 | Seated Leg Curl | 3 | 12 | 3110 | 60s | ||||||
C1 | Hack Squat | 1 | D/S | 2010 | X | ||||||
Arms and Shoulders Week 1 | |||||||||||
Order | Exercise | Sets | Reps | Tempo | Rest | ||||||
A1 | Dumbbell Shoulder Press | 10 | 10 | 3010 | 30s | ||||||
A2 | Seated Lateral Raises | 10 | 10 | 3010 | 60s | ||||||
B1 | Close Grip Barbell Press | 3 | 12 | 3110 | 10s | ||||||
B2 | EZ Bar Preacher Curl | 3 | 12 | 3110 | 60s | ||||||
C1 | Cable Bicep Curl | 1 | D/S | 2010 | X | ||||||
Chest and Back Week 2 | |||||
Order | Exercise | Sets | Reps | Tempo | Rest |
A1 | Flat Dumbbell Press | 10 | 10 | 3010 | 30s |
A2 | Semi Supinated Lat Pull Down | 10 | 10 | 3010 | 60s |
B1 | Seated Cable Flies | 3 | 12 | 3110 | 10s |
B2 | Barbell Bent Over Row | 3 | 12 | 3110 | 60s |
C1 | Seated Row | 1 | D/S | 2010 | X |
Legs Week 2 | |||||
Order | Exercise | Sets | Reps | Tempo | Rest |
A1 | Barbell Back Squat | 10 | 10 | 3010 | 30s |
A2 | Hip Flexed Lying Leg Curl | 10 | 10 | 3010 | 60s |
B1 | Leg Press Low Foot | 3 | 12 | 3110 | 10s |
B2 | Leg Extension | 3 | 12 | 3110 | 60s |
C1 | Standing Calf Raise | 1 | D/S | 2010 | X |
Shoulders and Arms Week 2 | |||||
Order | Exercise | Sets | Reps | Tempo | Rest |
A1 | Cable Preacher Bicep Curl | 10 | 10 | 3010 | 30s |
A2 | Duel Rope Extension | 10 | 10 | 3010 | 60s |
B1 | Reverse Shoulder Press | 3 | 12 | 3110 | 10s |
B2 | High Face Pull | 3 | 12 | 3110 | 60s |
C1 | Dumbbell Lateral Raise | 1 | D/S | 2010 | X |
Chest and Back Week 3 | ||||||||
Order | Exercise | Sets | Reps | Tempo | Rest | |||
A1 | Dumbbell 1 1/4 Chest Press | 10 | 10 | 3010 | 30s | |||
A2 | Low Seated Row | 10 | 10 | 3010 | 60s | |||
B1 | Incline Cable Flies | 3 | 12 | 3110 | 10s | |||
B2 | Wide Lat Pull Down | 3 | 12 | 3110 | 60s | |||
C1 | Incline Machine Chest Press | 1 | D/S | 2010 | X | |||
Legs Week 3 | ||||||||
Order | Exercise | Sets | Reps | Tempo | Rest | |||
A1 | Barbell Front Squat | 10 | 10 | 3010 | 30s | |||
A2 | Incline Back Extension | 10 | 10 | 3010 | 60s | |||
B1 | High Foot Leg Press | 3 | 12 | 3110 | 10s | |||
B2 | Dumbbell Walking Lunges | 3 | 12 | 3110 | 60s | |||
C1 | Leg Extension | 1 | D/S | 2010 | X | |||
Arms Week 3 | ||||||||
Order | Exercise | Sets | Reps | Tempo | Rest | |||
A1 | Reverse Shoulder Press | 10 | 10 | 3010 | 30s | |||
A2 | Reverse Cable Flies | 10 | 10 | 3010 | 60s | |||
B1 | Dumbbell Zottman Curl | 3 | 12 | 3110 | 10s | |||
B2 | EZ Bar Lying Tricep Extension | 3 | 12 | 3110 | 60s | |||
C1 | Mechanical Dumbbell Curl (3 Grip Changes without dropping weight) | 1 | D/S | 2010 | X | |||