German Volume Training | Training Programme

Writer and expert7 years ago

Written by Jamie Bantleman

German Volume Training, commonly known as ‘GVT’ is a programme, popularised by a strength coach, Charles Poliquin. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a by-product.

The first phase of German Volume Training is based around 10x10 of a particular exercise.

A1. Barbell Front Squat 10 Sets of 10 RepsA2. Lying Leg Curl 10 Sets of 10 Reps

The training frequency of GVT is 3 days on, 1 day off, targeting the chest and back, legs and shoulders and arms in three separate sessions.

The law of repeated effort

When doing something over, and over, and over again, your body will respond in a massively effective way and this is what German Volume Training does. Repeating the exercise 100 times through one single workout will shock the body and ensure hypertrophy.

The programme and how to do it

When working out, our bodies and mind fatigue at the best of times, when you are participating in a programme as gruelling as German Volume Training, it is vital that you keep to the time periods set, as well as noting down each set and weight once completed. This is something that will be of huge help to you come set 7 or 8 and you can’t think of anything else other than lifting the weight in your next set.

It is also important not to be working to complete failure at every set. Blowing your muscles out at every set will only mean failure to complete your workout. Remembering that this workout is not about strength increments, it is high volume to achieve hypertrophy. I would advise you to find a weight you can realistically do 12-15 reps with for 3 sets to do 10 sets of 10 reps. If you find this too easy, the following session you should look to increase it slightly.

Usually, a 6- week plan would be the ideal amount of time spent on German Volume Training, however, the same exercise for 6 weeks may get a little tedious, therefore, in this programme we will be working through different exercises to target the same muscle group. For example, for chest, week 1 will have an Incline Barbell Press, Week 2 will have Flat Dumbbell Press and Week 3 will have Dumbbell 1 1/4 Press. You will then revert back to week 1 in week 4, week 2 in week 5 and week 3 in week 6.

		Chest and Back Week 1
Order		Exercise		Sets		Reps		Tempo		Rest
A1		Incline Barbell Press		10		10		3010		30s
A2		Wide Lat Pull Down		10		10		3010		60s

B1		Flat Dumbbell Flies		3		12		3110		10s
B2		Low Seated Row		3		12		3110		60s

C1		Machine Chest Press		1		D/S		2010		X
	Legs Week 1
Order	Exercise		Sets		Reps		Tempo		Rest
A1	Barbell Front Squat		10		10		3010		30s
A2	Lying Leg Curl		10		10		3010		60s

B1	Leg Extension		3		12		3110		10s
B2	Seated Leg Curl		3		12		3110		60s

C1	Hack Squat		1		D/S		2010		X
	Arms and Shoulders Week 1
Order	Exercise		Sets		Reps		Tempo		Rest
A1	Dumbbell Shoulder Press		10		10		3010		30s
A2	Seated Lateral Raises		10		10		3010		60s

B1	Close Grip Barbell Press		3		12		3110		10s
B2	EZ Bar Preacher Curl		3		12		3110		60s

C1	Cable Bicep Curl		1		D/S		2010		X

	Chest and Back Week 2
Order	Exercise	Sets	Reps	Tempo	Rest
A1	Flat Dumbbell Press	10	10	3010	30s
A2	Semi Supinated Lat Pull Down	10	10	3010	60s

B1	Seated Cable Flies	3	12	3110	10s
B2	Barbell Bent Over Row	3	12	3110	60s

C1	Seated Row	1	D/S	2010	X
	Legs Week 2
Order	Exercise	Sets	Reps	Tempo	Rest
A1	Barbell Back Squat	10	10	3010	30s
A2	Hip Flexed Lying Leg Curl	10	10	3010	60s

B1	Leg Press Low Foot	3	12	3110	10s
B2	Leg Extension	3	12	3110	60s

C1	Standing Calf Raise	1	D/S	2010	X
	Shoulders and Arms Week 2
Order	Exercise	Sets	Reps	Tempo	Rest
A1	Cable Preacher Bicep Curl	10	10	3010	30s
A2	Duel Rope Extension	10	10	3010	60s

B1	Reverse Shoulder Press	3	12	3110	10s
B2	High Face Pull	3	12	3110	60s

C1	Dumbbell Lateral Raise	1	D/S	2010	X

	Chest and Back Week 3
Order	Exercise	Sets		Reps		Tempo		Rest
A1	Dumbbell 1 1/4 Chest Press	10		10		3010		30s
A2	Low Seated Row	10		10		3010		60s

B1	Incline Cable Flies	3		12		3110		10s
B2	Wide Lat Pull Down	3		12		3110		60s

C1	Incline Machine Chest Press	1		D/S		2010		X
	Legs Week 3
Order	Exercise		Sets		Reps		Tempo	Rest
A1	Barbell Front Squat		10		10		3010	30s
A2	Incline Back Extension		10		10		3010	60s

B1	High Foot Leg Press		3		12		3110	10s
B2	Dumbbell Walking Lunges		3		12		3110	60s

C1	Leg Extension		1		D/S		2010	X
	Arms Week 3
Order	Exercise		Sets		Reps		Tempo	Rest
A1	Reverse Shoulder Press		10		10		3010	30s
A2	Reverse Cable Flies		10		10		3010	60s

B1	Dumbbell Zottman Curl		3		12		3110	10s
B2	EZ Bar Lying Tricep Extension		3		12		3110	60s

C1	Mechanical Dumbbell Curl (3 Grip Changes without dropping weight)		1		D/S		2010	X