German Volume Training plan (GVT) is renowned for its simplicity, intensity, and efficacy. Popularized in the 1970s in Germany and later adopted by strength coaches worldwide, this method is designed to increase muscle mass by stimulating a significant amount of muscle fibers through high-volume and moderate-intensity workouts.
GVT is characterized by the 10×10 rule, where you perform 10 sets of 10 repetitions for each exercise. The program targets a few compound exercises that work large muscle groups, thereby stimulating muscle hypertrophy effectively.
One of the key principles of GVT is consistency in the weight used. You should select a weight that’s about 60% of your one-repetition maximum (1RM), which is heavy enough to challenge you, yet light enough to maintain for 10 sets. The goal is to complete all the sets with the same weight.
Rest intervals are also critical in GVT. It’s recommended to rest for 60-90 seconds between sets, ensuring that your muscles recover enough to perform the next set effectively, but not so much that the intensity of the workout diminishes.
Exercise 1: Bench Press – 10 sets x 10 reps
Exercise 2: Barbell Rows – 10 sets x 10 reps
For chest and back, pair the bench press with barbell rows. This pairing engages both your anterior and posterior muscle groups effectively.
1: Squats – 10 sets x 10 reps
2: Lying Leg Curls – 10 sets x 10 reps
3: Calf Raises – 3 sets x 15 reps
4: Crunches – 3 sets x 15 reps
Legs and abs day is a brutal one. Squats and lying leg curls are the primary focus, with calf raises and crunches serving as auxiliary exercises.
Take a rest day to allow your body to recover and grow.
1: Dips – 10 sets x 10 reps
2: Chin-ups – 10 sets x 10 reps
3: Overhead Press – 10 sets x 10 reps
Arm and shoulder day involves dips and chin-ups to target the arms from various angles, and overhead presses to round off the shoulder workout.
Another rest day. It’s crucial not to over-train and allow the body to heal.
The cycle starts again with day one.
1. Increased Muscle Mass: GVT triggers significant muscle hypertrophy because of its focus on volume and frequency, leading to an increased metabolic demand and a larger muscle size.
2. Improved Muscular Endurance: The 10×10 set and rep scheme pushes your muscular endurance to its limits, which can improve your performance in other forms of exercise and daily activities.
3. Simplicity and Flexibility: GVT is easy to understand and follow, making it suitable for those who appreciate simplicity in their training regimen. It can be adjusted to fit personal preferences, time restrictions, and specific fitness goals.
As effective as german volume training plan GVT may be, it’s not for everyone. The high volume can be challenging for beginners or those with pre-existing joint conditions. Always consult with a professional before starting any new fitness program.
Remember, nutrition is paramount. During this training period, your body will need additional calories, particularly protein, to repair and build muscle. Ensure you’re consuming a well-balanced diet to fuel your workouts and support recovery.
Lastly, while GVT is primarily a muscle-building program, it’s also about improving strength and muscular endurance. It may be a grueling regimen, but with dedication and patience, GVT can lead you to impressive gains in muscle mass and strength.
The German Volume Training plan is a testament to the timeless principle that in training, sometimes less is more. It is a straightforward yet potent strategy for anyone who is serious about improving their physique and overall strength. Embrace the challenge and let the gains begin!
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