Training with a high volume is not a new concept and basically involves doing more sets and reps then you normally would for each exercise. The high volume is said to break down and recruit more muscle fibres then other forms of workouts.
I have trained with high volume for a few weeks at a time and have to say that i was impressed with the results i got from it.
German Volume Training (GVT) is a weightlifting workout that basically involves performing a high number of sets per exercise for each muscle group. This style of training is often referred to as 10x10 training as typically involves performing 10sets of 10reps for each weight lifting exercise.
This style of training is old school but is very good if you are looking to increase muscle size quickly and effectively. This style of training tends to be hard on the joints so you should only do this in 4-6 week cycles.
Training Days
You are going to need to do 3 workouts a week with a days rest in between. For this example i am going to use Monday, Wednesday and Friday.
Monday
Chest
Back
Wednesday
Legs
Shoulders
Fridays
Biceps
Triceps
For each body part you need to pick one compound exercise which will stimulate the most muscle. If you are stuck for ideas then use the exercise database to choose your own, or simply follow the example below.
Monday
Flat Barbell Bench Press (Chest)
Bent Over Barbell Rows (Back)
Wednesday
Front Squats (Legs)
Standing Military Press (Shoulders)
Fridays
Barbell Curl (Biceps)
Close Grip Bench Press (Triceps)
Sets and Reps
This is the key to this weightlifting workout. You are going to perform 10 Sets of 10 Reps for each exercise. each rep needs to be slow and controlled taking 2 seconds to raise the weights and 4 seconds to lower it (402 tempo).
Rest for 60-90seconds between each set. You will find that the first few sets of this weightlifting workout are easy but they will soon get harder and by set 6 or 7 you should not be able to do 10 reps. If you can do 10 sets of 10 reps the weights are not heavy enough.
Try this workout for 4 weeks and you will really notice the difference. After 4 weeks change the exercises for each body part or switch to a different style of training.
Gains of around 10-20lbs or new muscle are not unheard of using the german volume training method for a 6 week cycle. When using this weight lifting workout you need to make sure that you prepare your body to handle this kind of volume.
The following tips will help you get the most out of your german volume training workout
Get at least 8 hours sleep a day
Muscles grow when they are resting so get as much sleep as you can
Eat more calories
A high calorie, high protein diet is essential for muscle growth
Lift heavy weights
If you can lift the weights 10 times for 10 sets then its too light
Stretch before and after
A proper warm up will help avoid injuries
Stretch between sets
Squeeze your muscles by posing between sets, this will make you stronger
Track your progress
Keep a training diary, you can download one for free from this site
Only use the german volume training method for no more then 6 weeks as your body will get used to this style of weight lifting and your results will slow down.
Video Demonstration
In the following 3 part video series, muscle building coach Vince Delmonte explains the GVT weightlifting workout and demonstrates 3 different workouts you can do.
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