PACK ON SIZE WITH “GERMAN VOLUME TRAINING” (Advanced)

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Heavy Squat

German Volume Training is a method of training designed to overload a group of muscles to stimulate muscle growth.  Pure GVT training involves performing 10 sets of 10 reps of a specific exercises.  The exercises are important for best results – choose multi joint compound exercises (e.g. squats) over isolation exercises like bicep curls.

The theory is that by performing a high volume targeting one muscle group, you force the muscles to grow.  This is a very strenuous type of training that should not be used by novice gym goers.  A certain level of conditioning and technical expertise in the different lifts is a must if you are minimize risk of injury.  It might be worthwhile asking a fitness instructor in your gym if they think you are capable of performing a programme, and perhaps even discussing it with a personal trainer.  Paying them to put you through a couple of sessions so that you have an expert keeping an eye on you is likely to be money well spent.

TEMPO

When starting out with a GVT programme use a 2-0-2-0 tempo.  The high volume of training will be difficult enough.  If you are a highly experienced lifter there you can increase the eccentric (lowering phase) of the lift to four seconds in order to increase time under tension and add even more volume.

Session 1 – CHEST

  EXERCISE SETS & REPS % 1RM TEMPO REST
WARM UP – 5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching
1 BB Bench Press 10 x 10 70% 2-0-2-0 60
COOL DOWN – 5 minutes light rowing – full body static stretch

 

Session 2 – LEGS

  EXERCISE SETS & REPS % 1RM TEMPO REST
WARM UP – 5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching
1 BB Deadlift 10 x 10 70% 2-0-2-0 60
COOL DOWN – 5 minutes light rowing – full body static stretch

 

Session 3 – BACK

  EXERCISE SETS & REPS % 1RM TEMPO REST
WARM UP – 5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching
1 BB Bent Over Row 10 x 10 70% 2-0-2-0 60
COOL DOWN – 5 minutes light rowing – full body static stretch

 

Session 4 – LEGS

  EXERCISE SETS & REPS % 1RM TEMPO REST
WARM UP – 5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching
1 BB Straight Leg Deadlift 10 x 10 70% 2-0-2-0 60
COOL DOWN – 5 minutes light rowing – full body static stretch

 

Session 5 – SHOULDERS

  EXERCISE SETS & REPS % 1RM TEMPO REST
WARM UP – 5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching
1 DB Shoulder Press 10 x 10 70% 2-0-2-0 60
COOL DOWN – 5 minutes light rowing – full body static stretch

GVT is an advanced training method.  We advise talking to a qualified fitness professional before incorporating it into your training.

(Photo by binyaminmellish)

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