German Volume Training

German volume training is a time proven bodybuilding method

Trust me when I tell you that German Volume Training, GVT, is very hard. However, nothing worth having comes

easy and I have found it to be a very effective way to pack on muscle fast!.

To the best of my knowledge, this training system originated in Germany, hence the name, in the mid 70’s and was made popular by Rolf Feser. However, enough of the history behind the training system, what you need to know is that it works and how to do it.

GVT works as it targets a group of muscles, and exposes them to a huge volume of repeated movements. To be specific it is 10 sets of 10 reps of a single exercise. By blasting that much volume and time-under-tension onto your muscles, you’ll create an unmatched stimulus for muscle growth and repair. Your body will adapt to this extraordinary stress by growing.  It has been known that GVT has been able to cause people to gain over 10 pounds in 6 weeks with the correct diet.

One last warning: GVT is brutal. You use every morsel of rest to suck wind and you feel a horrible burn with every second under the bar. (4-second eccentrics for 10 reps add up to almost minute-long sets.) After your set, you’ll throw the weights off, slump by a corner in a daze, stalk the clock until 60 or 90 seconds elapse, and do it again.

I cannot stress enough the importance of leaving out your ego. YOU MUST START LIGHT.  If you start too heavy it will destroy your progress. Start off at 60% of your one-rep max.

Finally, to see the maximum gains from this program you need to eat right. EAT LIKE A HORSE. GVT is not a fat-loss program or even a maintenance routine- it’s primarily for growth. You need to give your body enough calories and nutrients to repair and build.  Intra workout carbs to sip during your workout will give you that extra fuel to burn. To see more quality gym work outs check out shape performance.

Right, now to the training program.

Day 1: Chest and Back

1. Incline DB (Dumbbell) Chest Press.
   

10 sets, 10 reps, 4020 Tempo, 90 seconds rest

1. Wide Grip Lat pulldowns

10 sets, 10 reps, 4020 Tempo, 90 seconds rest

1. Cable Flyes

10 sets, 10 reps, 4020 Tempo, 90 seconds rest

1. One-arm Dumbbell Row

10 sets, 10 reps, 4020 Tempo, 90 seconds rest

Day 2: Legs

1. Barbell Squat

10 sets, 10 reps, 4020 Tempo, 90+ seconds rest

1. Lying Leg Curls (Machine)

10 sets, 10 reps, 4020 Tempo, 90+ seconds rest.

1. Bulgarian Split Squats

10 sets, 10 reps, 4020 Tempo, 90+ seconds rest.

Day 3: OFF 

Day 4: Shoulders and Arms

1. Barbell Push Press

10 sets, 10 reps, 4020 Tempo, 90+ seconds rest

1. Close Grip Bench Press (Triceps)

10 sets, 10 reps, 4020 Tempo, 60 seconds rest

1. Cable Rear Flyes

10 sets, 10 reps, 4020 Tempo, 60 seconds rest

1. EZ Bar Spider/Preacher Curls.

10 sets, 10 reps, 4020 Tempo, 60 seconds rest

Day 5) Legs and Calves

1. Barbell Deadlift

10 sets, 10 reps, 10×0 Tempo, 90 Seconds rest

1. Leg Extensions

10 sets, 10 reps, 4020 Tempo, 90 seconds rest

1. Calf Raises

10 sets, 10 reps, 4020 Tempo, 60 seconds rest.

Day 6) Full Upper

1. Incline Chest Press

4 sets, 8 reps, 2020 Tempo, 60 seconds Rest

1. Wide Grip pull up

4 sets, 10 reps, 2020 Tempo, 45-60 seconds rest.

1. DB Shoulder Press

4 sets, 10 reps, 2020 tempo, 60 seconds rest.

1. Arm Destroyer

Cable Curls                                                        50, 40, 30, 20, 10, 1010 Tempo

Rope Pushdowns               10, 20, 30, 40, 50, 1010 Tempo

45 seconds rest

(50 reps of curls and 10 reps of rope pushdowns = 1 set)

(Super set the exercise. E.g 50 reps of curls followed by 10 reps of rope pushdowns

(*** If you’re feeling confident, try going back up the way…good luck)

Day 7- Off