One of the most popular workouts to pack on muscle mass quickly is the German Volume Training (GVT) program. Many articles have been. by Charles Poliquin | 06/13/05 The goal of Advanced German Volume Training is to do ten sets of five reps with the same weight. The first workout is 75% of. The German Volume Training (GVT) principle of 10 sets of 10 reps of one particular exercise was popularised by Strength Coach Charles Poliquin many years.

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For example squat, chest press, military press etc.

German Volume Training

Jacques was known in weightlifting circles for his massive thighs, and germman gives credit to the German method for achieving such a spectacular level of hypertrophy. Compared to other workout routines the time under tension is maximum in GVT.

Here’s what all that means and how it relates to building scary strength. Lie down on your back in front of the machine, and hook your feet in the belt.

At this point, you would bench press lbs for 10 reps. Here’s what they have in common. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find that the average “Power Factor Rating” of the sets method is about 8 billion.

There’s a better exercise to build your back. To say this program adds muscle fast is probably an understatement. As I said before the goal of GVT is to complete 10 sets of 10 reps for each exercise. The volume of the work will take care of the hypertrophy. Traininf is important, as it becomes tempting to lengthen the rest time as you fatigue.

Expect to have some deep muscle soreness without having to resort to set prolonging techniques. But adding more than 2 supplementary exercise is not recommended since supplementary work to the small muscle groups may leads to the over training.


Even if you are an intermediate or more experienced lifter by following the German volume training program with proper diet and nutrition you can easily gain 10 or more pounds of lean muscle in just 6 weeks.

Keep a Record and Keep Time! This program is elegant in its simplicity, but chales what the Germans do best. A workout routine similar to GVT was also promoted in the United States by the famous bodybuilder aka Iron Guru – the first bodybuilding coach Vince Gironda in forties and fifties.

It was so effective that the weightlifters move up one full weight class within 12 weeks. Here you may pick a load that allow 12 maximum reps. There are several germqn to organize your training week, but one split is superior for the vast majority of lifters.

All in One Guide to German Volume Training (GVT)

Then I reduce the weight 4-to-5 percent and increase the rep bracket to its original colume point. Sample Bench Press Routine. This makes GVT workout routine brutally hard. When you are able to do 10 sets of 10 reps with constant rest time you can increase the weight by 2. Here we target group of motor units and expose them to repeated extraordinary volume. Prefer to see how you go with the classic 10 x 10?

And he would argue that the crust ruins it, and that it should instead be made into a loaf, or a mousse, or whatever. There is, however, one training system that stands above all the rest. The goal of phase 2 GVT program is completing 10 sets with 6 reps. If ten is your target repetition goal then pick a weight that ensures you hit ten reps i. Sample Barbell Curl Routine. This means when performing such exercises you should lower the weight in 4 seconds and immediately change the direction and lift voume weight in 2 seconds.

Your workout is fat and bloated. Reps are the loading parameter to which one adapts the quickest. When bodybuilders start with this method, they often question its value for the vo,ume several sets because the weight won’t feel heavy enough.


A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in.

Sixty percent of your 1-rep max might feel frustratingly light for the first few sets. Do one, and only one, exercise per body part.

German Volume Training

You get the training effect from the law of repeated efforts. The routine outlined in the end will make things clearer. It also treats erectile dysfunction. Bodybuilding Training 24 View all. Supersets and trisets allow you to perform a lot of work in a short period of time.

German Volume Training (GVT) Workout Plan

Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2. Finally, if these tips have proved useful then you might want to subscribe to my newsletter because over the course of the next few months we will be releasing information on a brand new, economical, online subscription model to follow my own training programs in a planned, specific to your goals, and periodised manner.

GVT is a high volume workout voljme. Keeping time is also vitally important. The 1 min interval is must.

The French press recruits more muscles than tricep pressdowns, for instance. Popularized by legendary strength coach Charles PoliquinGVT involves a lot of volume, little rest, and a limited timeframe.