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German Volume Training


German Volume Training

So as I was growing up, I got most of my information from books and magazines. This is before the internet really took off and pretty much tried and tested everything that I read to see what kind of results that I would expect from that training principle. One training principle that I came across was German Volume Training (GVT).

Simple but Brutal


It seems pretty simple on paper, but ended up being pretty brutal in real life application. I try and test most training modalities for around 12-16 weeks to give my body a chance to adjust and develop accordingly. GVT can be great, especially when you’re short on time and are looking for something short, sweet, and straight to the point.

Your guide to GVT


So GVT is basically 10 sets of 10 reps of a specific exercise and certain muscle groups. I like to prioritise it to mostly big compound exercises like squats, deadlifts, bent over rows, bench press, and overhead press, etc. rather than isolation exercises.

The intensity is pretty high with lower rest times between sets – but this could be modified to suit the individual. I leaned more towards 1 min to 2 mins max rest between sets.

You can really focus on training a specific muscle to failure to maximally stimulate muscle breakdown.

I like to do 2-3 exercises for accessories and then 1x exercise of GVT. Each exercise can be rotated week to week

Example Leg – Push – Pull

Legs 1
  • Seated Leg Curls 3×15
  • Squats 10×10
  • Leg Press 3×12
Push 1
  • Dumbbell Incline Flys 3×15
  • Barbell Flat Bench Press 10×10
  • Machine Incline Press 3×12
Pull 1
  • Dumbbell Single Arm Rows 3×15
  • Barbell Bent Over Rows 10×10
  • T-Bar Row 3×12
Legs 2
  • Lying Leg Curls 3×15
  • Hack Squat 10×10
  • Leg Extensions 3×12
Push 2
  • Dumbbell Reverse Flys 3×15
  • Barbell Shoulder Press 10×10
  • Machine Lateral Raise 3×12
Pull 2
  • Dumbbell Pull Overs 3×15
  • Deadlifts 10×10
  • Lat Pull Down 3×12

This is only an example so it can be modified to suit your own needs. I would always make sure to be well warmed up prior to the GVT set and I would try and be as consistent with the same weight for all sets and once you’re able to complete all sets, increase the overall load

Always worth giving it a go.


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