When it comes to high-intensity training for inducing gradual muscle mass and endurance, there’s nothing quite like German volume training. After all, some of the most renowned bodybuilders depended on GVT to build size and strength. The workout is also popularly known as the “10×10” regimen and typically involves individuals splitting their muscle groups and performing 10 sets of 10 repetitions for each exercise, targeting each muscle group throughout the week.

German volume training was invented by the National Coach of Weightlifting, Rolf Feser, in the late 70s in Germany. At the time GVT was mostly used by German bodybuilders as a supplementary program for their off-season training. However, it quickly became a popular workout among bodybuilders across the globe.

Understanding German Volume Training and its Purpose

When it comes to building muscle in a short period, high-volume training has always been the trick of the trade. But is there anything unique about German volume training?

Absolutely. You see, one of the best things about GVT is its low rep range and higher sets. You have to understand that in most cases, bodybuilders quickly reach a plateau, meaning they stop seeing any real progress with the number of repetitions and amount of weight they lift throughout a certain time frame.

Moreover, adding to your rep ranges to increase your muscle mass can also adversely impact your muscle growth or hypertrophy. However, performing an increased number of sets with a low rep range can do the opposite, helping you build muscle without reaching a plateau. And this is exactly what German volume training is all about.

GVT primarily relies on the 10 reps, 10 sets protocol, which means individuals will have to use the same level of weight, do 10 repetitions, and complete 10 total sets for each exercise. During a normal GVT session, you’ll be doing compound exercises such as bench press or deadlift by lifting weights that are up to 60% of your total one-rep max.

You can increase the weight as you make progress. In addition, the resting time between every set is also different in GVT. For example, after a set, you’re recommended to rest for about 2-3 minutes, depending on your experience, fitness level, and the amount of weight you’re lifting.

How Does German Volume Training Help?

Boosts Your Overall Muscle Endurance and Strength Level

German volume training is mainly used for building muscle mass and enhancing an individual’s capacity to lift heavier weights in a short time frame. But how does GVT help build muscle mass and strength? Regular workout routines typically come with a 1-2 min resting period. This isn’t enough time to help your muscles recover before you hit your next set.

With GVT, you can perform 10 sets quickly (but with form), leading to enhanced muscle recovery as you’re training two different body parts at the same time. This helps build muscle endurance along with giving you a higher amount of stamina over time.

In addition, an increased amount of sets and repetitions can also help improve your total capacity to lift weights, which in turn, helps gradually increase your strength and endurance. Moreover, German volume training can also help you gradually become more tolerant to lactic acid build-up. You see, lactic acid tolerance will provide your muscles with the capability to endure more time under tension (TUT) without giving out.

You will Build More Muscle Mass

One of the most effective ways to train your muscles for hypertrophy is time under tension. As German volume training focuses on more sets, it facilitates bodybuilders with the ability to quickly train for muscle failure. GVT is an excellent workout routine to achieve higher amounts of TUT, which can in turn stimulate the growth of new muscle fibres.

Moreover, as you plough through, completing your 10 sets with adequate form, you will also experience a gradual build-up of lactic acid in your muscle tissues, which is going to consistently push your body to develop bigger and stronger muscles.

But perhaps one of the best benefits of increased lactate production is the fact that it plays an instrumental role in helping your body secrete growth hormones, which are primarily responsible for building mass and thickness.

The Ability to Properly Activate Your Muscle Groups

One of the most common reasons why people fail at building adequate muscle mass even after lifting higher amounts of weight is because they can’t seem to properly fire up their muscle fibres. German volume training, on the other hand, is a great way to push your body to the limit, subjecting it to immense stress and pressure. This results in forcing your body to use all the muscle tissue and fibres to help you complete your sets. This subsequently helps allocate more muscle groups in your workout sessions, adding to your hypertrophy thanks to proper muscle activation.

Integrating German Volume Training in your Routine

When it comes to achieving both hypertrophy and strength, it is strongly recommended that bodybuilders shouldn’t stick to one style or type of routine. Changing your workout routines by adding or altering exercises can help activate your muscles differently. Moreover, switching up your exercises can also prevent you from injuries associated with overused muscles.

In light of this, it’s recommended that you switch your routine every 6-8 weeks. This means you can easily integrate German volume training as a new workout regimen. However, as GVT is more physically demanding, it’s also wise to properly nourish your body before heading out to the gym.

How Can Beginners Get Started with GVT?

For beginners, it’s recommended to start with one compound exercise for every muscle group. As you gradually progress and build stamina and endurance, try to add 2-3% of the current weight you’re lifting. In light of this, we’ve outlined a 3-day split routine for the first 4 weeks of GVT:

Day 1 – Chest and Back

• Incline bench press (machine) – 10 reps and 10 sets
• Lat Pull-downs – 10 reps and 10 sets
• Pec dec flys – 10 reps and 10 sets

Day 2 – Legs and Abs

• Hack squat – 10 reps and 10 sets
• Dumbbell lunges – 10 reps and 10 sets
• Sit up – 10 reps and 10 sets
• Machine calf raises – 10 reps and 10 sets

Day 3 – Arms and Shoulders

• Military press on smith machine – 10 reps and 10 sets
• Bicep curls (curl bar) – 10 reps and 10 sets
• Side laterals – 10 reps and 10 sets
• Tricep pull down – 10 reps and 10 sets