German Volume Training (GVT) for Extreme Muscle Growth
What is GVT?
German Volume Training, or GVT, is a bodybuilding program designed to increase the bodies muscle mass by lifting extreme volumes of weight.
GVT involves doing 10 sets of 10 reps of the same exercise. The weight used should be 60% of your 1RM (the maximum amount of weight you can lift at one time). If you do not know your 1RM, a time honoured way is to use a weight you can lift 20 times.
This adds up to 100 repetitions and most trainees are only pushing out 8-9 reps per set after the 3rd or 4th set. This is expected, nobody said it was easy. If you can complete 10 sets of 10, then the weight you are lifting is not heavy enough and it is time to increase the weight.
German Volume Training should be followed using a split routine working different muscle groups 3 times a week. You should not exercise the same muscle group more than once every 6 days as the muscle will need rest to recover and grow.
A typical German Volume Training diary might look like this:
Day 1 – Chest and Triceps
Day 2 – Quads
Day 3 – Rest
Day 4 – Back and Biceps
Day 5 – Hamstrings and Shoulders
Day 6 – Rest
Day 7 – Repeat
Exercising the abdomen and lower back can be performed as supplementary work on one of the days, and would not be exercised using GVT.
I would not recommend following GVT for more than 4 weeks. After 4 weeks incorporate a transition phase into your program to give your body a chance to rest and grow. You will see the benefits of your training. Then the following week, move into a strength training phase using heavier weights and less volume. When you return for another 4 weeks of German Volume Training, you will be able to lift a heavier weight.
Tempo and Rest
A tempo of 4, 0, 2 should be used during lifts working the large muscle groups of the body such as the chest, back and quads. And for the smaller muscle groups such as shoulders, biceps and triceps a tempo of 3, 0, 2 should be used. German Volume Training will not be effective without following the correct tempos each lift. Remember it is all about volume and time under tension for your muscles.
For an understanding of tempos, the first tempo is to be used when lowering the weight, the middle tempo is used at the pause between lowering and then raising, and the last tempo is used on the raising of the weight. So the tempo 4, 0, 2 on the bench press would mean 4 seconds down, no pause and 2 seconds up.
A rest period of 60-90 seconds is recommended between sets. This rest period provides recovering time, but still keeps the workout intense. 60-90 seconds is also in the hypertrophy phase of resistance training.
What Results Can I Expect from German Volume Training
This program has been known to produce amazing results with extreme muscle mass added within weeks (provided a good diet is followed as well). The extreme volume requires your body to adapt fast and increase the size of the muscle fibres to cope with the extra demand being stressed upon it.
For German Volume Training to be effective you need to eat well. Your body cannot build without the materials it needs. A house cannot be built on effort alone.
Ensure you consume 1-2 grams of protein per lb of body mass. This will ensure your body will have the protein it needs to build with. Try eating an extra meal each day, and using a quality protein shake for after workouts and snacks to increase your protein and calorie intake. Drink plenty of water.
Ok, so there you have German Volume Training. A beast of a body building program that guarantees extreme muscle growth. Go have fun and prepare for some soreness.