German Volume Training Routine
German Volume Training (GVT) is not a new concept, it has been around for over 40 years because it works. We all know that there are very effective ways of gaining strength and building muscle. Whether you believe in supersets and tri-sets to bang out a whole lot of work in a short time. Or maybe you prefer rest-pause to help recruit muscle fibers in a higher threshold, or even eccentric training to increase strength, GVT still shows better results than all these techniques.
GVT takes your training to another level. If you have never trained GVT then you need to think about doing 10 sets of 10 reps and what it would do for you. If it sounds intense, it's because it is. The routine example listed below is just an example of the bad ass intensity that GVT can offer.
When GVT was first introduced to the German Power-lifting team which they did for 12 weeks, 90% of all the power-lifters increased their weight class because of the increased lean body mass from doing GVT. This works if you are prepared to stick to the demanding routine listed below for a few months.
When starting out for the first time the experts advise that you start with 60% of 1RM so that you would start with a weight that you could probably do 20 reps with. After your first set do NOT increase the weight. The objective is to complete 10 sets of 10 reps and not to reach failure.
You will be doing one movement for each body-part and rest a maximum of 60 seconds between sets, so it is high intensity. When doing compounded lifts like squats, bench-press, chins and dips you should use a 4-0-2 tempo; Lowering for 4 seconds and then lift for 2 seconds.
When doing isolated movements like barbell curls and triceps extensions you should use a tempo of 3-0-2. This means lowering the weight eccentrically for 3 seconds and then lifting concentrically for 2 seconds. It is important to note that because of the high intensity of GVT that the same body-part should not be trained more than once every four or five days.
GVT for MONDAY:
Squats: 10 X 10 reps
Leg extensions: 3 x 10 reps
Stiff-legged deadlift: 10 x 10 reps
Lying leg curls: 3 x 10 reps
Weighted cable crunch: 10 x 10 reps
GVT for WEDNESDAY:
Flat D/B press: 10 x 10 reps
D/B flyes: 3 x 10 reps
EZ bar curls: 10 x 10 reps
Weighted knee raises: 10 x 10 reps
GVT for FRIDAY:
Single arm D/B rowing: 10 x 10 reps
Weighted pull-ups: 3 x 10 reps
Lying EZ-bar French press: 10 x 10 reps
GVT for SATURDAY:
Clean and press: 10 x 10 reps
Seated calf raises: 10 x 10 reps
Donkey calf raises: 10 x 10 reps
Weighted oblique crunches: 10 x 10 reps