German Volume Training is a very useful “shocking training system” for advanced and experienced bodybuilders! In our article, we want to turn to a very effective, but also tough training. The German Volume Training (abbreviated GVT) should only be practiced by experienced and advanced athletes, as it is extremely demanding for the Skeletal muscles and the nervous system and on the other hand, You Will only benefits from it at an advanced stage, preferably to be exploited in a plateau phase!
How does the German Volume Training work?
The GVT was already very much used by weightlifters to provide during the off-season period for massive muscle gains. Canadian weightlifter Jacques Demers also used German Volume Training. He was already known for his massive legs, which he also awarded the German Volume Training (Info: Jacques Demers won the silver medal in the weight category up to 75kg in 1984 at the Summer Olympics!)
In general, the German Volume Training is a training principle, the plan or the exercises can be personalized, but the actual principle must be maintained in order to achieve the desired results. The core of the German Volume Training offers the special procedure of 10×10 repetitions in the main exercises in connection with supersets. What sounds a bit less at first glance, can look quite different after just the 5-6 sentence. Most athletes underestimate both the effort and the massive effectiveness of German Volume Training!
For a few weeks, the 10×10 principle is maintained, before moving to heavier areas where you end up with 10×4 reps. Due to the massive alternation of weight and the repetition numbers in connection with heavy basic exercises and supersets short-term hypertrophy thrusts are not uncommon. Especially if the German Volume Training is used after a plateau phase, gains in 3-5kg of muscle mass are not uncommon if done consistently and harshly.
Guidelines for German Volume Training
During the German Volume Training, you should always pay attention to focus on a good diet. It is a hypertrophic program, which of course stands and falls with a clean and high-calorie diet. Furthermore, you should decondition your muscles a little before starting the workout. The best way to achieve this is by pausing 7-10 days after your plateau. Afterward, your muscle fibers are deconditioned and these react particularly strongly to the fresh appeal of the German Volume Training!
Beginners should not yet use the German Volume Training for several reasons. In any case, you would give away potential because the German Volume Training is a shock program for the experienced athlete, who no longer achieves hypertrophy with the usual methods. Furthermore, the German Volume Training requires a high concentration and resilience, which is often not so pronounced in a beginner. Finally, in these intensive programs, it is always the case that the susceptibility to injury increases as concentration decreases and muscle fatigue increases. Of course, this also applies to advanced athletes, which is why safety and concentration always have priority!
Due to the high volume of the GVT, the central nervous system is very strained. This means for you that you should always look that you use this training in a “relaxed life phase”. If you are already stressed out by your private life anyway, then you can expect no success from the German Volume Training, because your nervous system will not be very powerful due to the stress! Furthermore, we also recommend relaxation techniques during this training phase. If you use relaxation techniques such as autogenic training, your nervous system can recover much faster and your successes will skyrocket!
The effectiveness of the German Volume Training
As described above, massive muscle mass gains during training with the German Volume Training are the rule rather than the rarity (if the guidelines are followed!). The actual effect is in any case due to the shock effect of the 10×10 repetitions. In addition to the fact that a high volume is sought here, the rather short breaks lead to further hormonal effects for a veritable “shock build-up”. By using the 10×10 repeats, of course, other muscle fibers are fatigued than they otherwise do in training. At this point, you should not get the idea to use German Volume Training as general training, because it would be too hard for that and it would lead to counterproductive results. Therefore, this training should simply be considered as what it was originally intended for – A tough, but over a short period of planned shock build-up for the muscles !!!
The GVT training plan
We hope that we have meanwhile sparked your interest in this exciting training system. In this article, we also want to give you an example plan on the way. Please consider this plan as an example of the present principle. You may change the exercises or split the split differently, only the system of repetitions, breaks, etc. should be kept, otherwise, it would no longer be a German Volume Training! You should always make sure that the exercises are right for you. If you are e.g. If you prefer to do pull-ups than the bent rowing, then you should do this in any case!
3 Split Training / 2 Phase Training 3 days a week with different muscle groups There is always the main exercise for the large groups (10×10) and a secondary exercise in the classic 3×10. It should never be achieved muscle failure The starting weight is approx 60% of the 1er maximum, or weight, which you just do for 20 repetitions The pause times between the supersets should amount to between 60 and 90 seconds, the actual superset should be completed as quickly as possible If the desired repetition number (eg 10×10) has been reached, then the weight in the next unit is increased by about 5%
GVT Plan The First Phase = 6 Weeks
After the first phase of recovery, a short break of 7 days is best to recover the muscles and nervous system and start the second phase fresh!
GVT Plan The Second Phase = 6 Weeks
In the second phase, you orient yourself according to the training plan from phase 1. This remains the same except for the weight and the repetition numbers of the main exercises. The additional exercises can continue to be performed unless the training becomes too hard.
The second phase starts with the main exercises with more weight and only 6 repetitions, instead of the usual 10 repetitions. Over two units, the weight is now increased slightly, while the repetitions are further reduced. After a total of 3 weeks, take the weight back a bit and switch back to 6 reps, where it then goes down again to 4 reps. To illustrate the procedure, attached an example:
6 reps squats with 80kg
5 reps squats with 82.5kg
4 reps squats with 85kg
6 reps squats with 82.5kg
5 reps squats with 85kg
4 reps squats with 87.5kg
Afterward, the GVT Plan is finished.
After phase 2, we would take a break for another 7 days until you get back into your usual training!
As you can see, the German Volume Training comes off without many frills. This is a tough workout for the advanced athlete, which can lead to hard gains in new muscle mass as soon as possible! Training is done on 3 days a week with very high volumes. Ideally, one day should be taken for regeneration after each training day. The German Volume Training is not suitable for fitness beginners!
New muscle building for even more advanced bodybuilders
Ideal for overcoming plateaus
Training of deep muscle fibers
Varied alternatives to other training systems