What is the German volume training method?. Find out if it is for you or if you should stick to more traditional modern methods of weight training.
When it comes to packing on serious muscle mass and breaking through strength plateaus, few training methods are as legendary as German Volume Training (GVT). Well known as simple and effective, GVT has been another tool in the arsenal for bodybuilders, athletes, and strength enthusiasts seeking hypertrophy. But what exactly makes this high-volume system so effective? Let us discuss its history, principles, benefits, compare it to standard pyramid training, and how to add it to your toolkit.
What Is German Volume Training?
German Volume Training is a high volume workout routine where you perform 10 repetitions of an exercise over ten sets at sixty percent (60%) of your one rep max.
This approach was popularized by German strength coach Rolf Feser in the 1970s and later brought to the international stage by Canadian strength coach Charles Poliquin, who adapted it for modern bodybuilding. GVT focuses on increasing total training volume. GVT is easier to do during a ketogenic/carnivore cycle than a glycogen based model.
Comparing GVT to Pyramid style reps
Pros
- Solely focused on increased hypertrophy
- Simple
- Rapid muscle growth
- Enhanced work capacity
- Visible results in weeks
- Breaks through plateaus
Cons
- Strength gains are slower
- Have to figure out what your 1RM is exactly
- No backup strategy if you are not able to complete the 10 x 10 regime
- Extreme fatigue
- Long recovery time
- Limited exercise variety
- Not ideal for beginners
Choosing the Right Weight
Select a weight that's about 60% of your 1RM or a load you could lift for 20 reps in a single set. It will feel easy at first, but by the 7th or 8th set, fatigue will kick in hard. The primary goal of GVT is to maintain consistency across all 10 sets rather than hitting failure early. For example, if your 1RM on bench press is 200 lbs, start with 120 lbs for your GVT sets.
Nutrition for Maximum Gains
If you are on a high carbohydrate diet - carb loading the night before is ideal. On a ketogenic or carnivore diet, no additional changes are needed. For both a post workout protein shake is beneficial.
Who Should Try German Volume Training?
- Intermediate to advanced lifters looking to break plateaus
- Bodybuilders in a bulking phase
- Athletes seeking hypertrophy
- Beginners should first build a foundation of strength and form before attempting GVT.
Conclusion
GVT is not a year-round program. It is an extremely effective method for shocking muscles and recommended for short-term use, ideally four to six weeks.