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German Volume Training

High Volume Training (GVT) has been around for years and is a great way to add extra mass in only a few short weeks. In just 4 weeks of following your GVT routine you will experience rapid gains in muscle size. GVT is often referred to as 10x10 training and as you read this article you will see why.

If you are looking for a quick fix in terms of building muscle then GVT is an excellent way to do this. All you need to do is put in the commitment and add a proper muscle building diet plan and you WILL gain more muscle and weight.

The Principles

Pick a weight you can do 20 reps with, now you are going to perform 10 sets of 10 reps with that weight.
This is the basics of german volume training.
Sounds easy but its not, but the fourth set the number of reps will start to fall and towards the end of the 10 sets your reps somehow manage to increase again.

Use a 402 tempo for large muscles and a 302 tempo for the smaller ones. By this take four seconds to lower the weight and two seconds to raise it. The 0 means do not pause at the top or bottom of the movement.

After each workout you will be pumped and sore and will need more recovery time then with other methods due to the massive stimulation of the muscle fibres with this high volume training method.

Each body part will be training once a week to allow you to recover from each workout.

Mondays: Chest & Back
Dumbbell bench press 10 x 10
Barbell rows 10 x10
Dumbbell Pull overs 3 x 12

Wednesday: Legs & Shoulders
Squats 10 x 10
Deadlifts 10 x 10
Shoulder press (dumbbell) 10 x 10

Friday: Arms
Barbell Curl 10 x 10
Close grip bench press 10 x 10
Dips 3 x as many as you can

Perform this workout over the next 4 weeks and see how good it is at building mass. After the 4 weeks swap each of the exercises for a different one for that body part for the next 4 weeks. In 8 weeks you should make some excellent gains in muscle size.

German volume training will take it out of you so if you are serious about building muscle you need to make sure you follow a correct nutrition and supplementation program.

Remember for your muscles to grow you need to feed them with quality proteins and carbohydrates.

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GVT ( download now)

Workout Chart ( download now)

Simply print out then chart and fill it in.

Blank workout chart ( download now)
You can use the above blank exercise chart and fill in your own exercises rather then use the pre set examples shown above.

Other variations of german volume training include using 3-4 different exercises per muscle group and doing 10 sets in total ideally with the same weight or similar weight.

For example

Monday Chest / Back
Incline bench Press 3 sets of 10 reps
Flat Bench Press 3 sets of 10 reps
Decline Bench Press 3 sets of 10 reps
Pullovers 1 set of 10 reps

This totals 10 sets of 10 reps for the chest. This version is far more intense then just doing one exercise per body part however because of the variation many people find it alot easier on the joints and achieve better total muscle development due to hitting the muscles from all angles. This principle can be applied to all body parts.

Whole Body Weight Lifting Workouts

Muscle Building Workouts

• 6 Week Muscle Builder
• German Volume Training
• Upper Body Mass Builder
• High Intensity Training
• 15 Minute Workout
• The Beach Body Workout

Strength Training

• HIT Training
• 5x5 Strength Training

• Fat Buster & Strength Builder
• Fat Loss Bodyweight Circuit
• Full Body Workout x 3
• 4 Week Body Weight Routine

Beginner Workouts

• 3 Day Beginner Routine
• 4 Day Beginner Routine
• 6 Week Muscle Builder
• Complete Beginner Workout
• HIT Training
• Hard Gainers Workout
• Full Body Weight Workout x 3
• Dumbbell Only Workout

Upper Body Muscle Group Workouts

Chest Workouts

• The Bench Press Program
• Extended Sets
• Chest and Shoulder Builder

Back Workouts

• Back and Biceps Blaster
• Lower Back Workout

Arm Workouts

• 10 Minute Biceps Blaster
• Complete Arm Blaster Workout
• Bigger Biceps in 6 Weeks
• How To Get Massive Arms
• Dumbbell Biceps Blaster
• Back and Biceps Blaster

Shoulder Workouts

• 5 Minute Shoulder Workout
• Shoulder Blaster Workout
• Chest and Shoulder Builder
• Unique Shoulder Exercises

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