German Volume Training is something common to meet among fans of weight lifting and bodybuilding.
It’s really trendy, tough, but a lot effective.
A quite large number of bodybuilders are excited with the quick and great results provided.
German Volume Training (GVT) is a very tough and dynamic training system offering great results, with no doubt, especially if you show patience and persistence!
At certain times the program is applied for a short time under a dynamic intensity, while in other cases is running for longer time being more “acceptable” in intensity!
This training already world famous, was first released by the Canadian Poliquin Charles power coach in the 1990s.
Poliquin Charles has circulated it under the name “German Volume Training”, a title remaining even in our days.
Let’s be honest, stating that there is no harder and more demanding training method than the German Volume Training! Truly speaking this is not a training method for everyone.
You need to devote a lot of effort combined with big reserves of courage and patience. The final results are really rewarding, spectacular and impressive!
It sounds like tough? It is.
You think it is difficult? It really is.
It looks tiresome? It is.
As mentioned the results justify the effort! So if you show patience, persistence and courage … then prepare for truly spectacular changes in your body!
Intense training for 3 weeks and take a rest for 6 months!
It is really worth the effort and the degree of difficulty encountered.
There are several ways (different duration & intensity) to run a full German Volume Training programme.
This programme was initially used in Germany to help weightlifting athletes increase their lean muscle mass and increase their physical strength.
It was quickly found how effective and how fast are the muscular gains for each athlete.
And here the case regards a big muscle gain, meaning about 5 or more kilos of muscle in just 6 weeks!
The magic number in training “German Volume Training” is 10! The objective is to complete 10 sets of 10 repetitions successfully using the same weight for each of the exercises!
Rest time between exercises is very limited (only 60 seconds if you perform a single lift or 90 to 120 seconds if you combine two lifts with different weights).
It looks difficult for you? It is.
At the beginning looks simple, but it is not.
Use 10 reps for a start. At first looks so easy that a double number of repetitions could be completed and maybe it is true! The first sets will be very easy.
Going further, however, there is an increasing discomfort and difficulty in finishing the set. The time for rest (60 seconds) is not enough to allow your muscles to relax and rest.
So, in the start, it looked like a little toy but most probably you will not be able to cycle set for the first time.
Certainly this is not a problem!
Do not lose your courage and never quit!
It takes a period of adjusting yourself for performing well.
When finally the desired result is reached and the 10-set order is successfully run per exercise – then you can start gradually increasing your weight on your each lift.
Time is a very important chapter in this type of training! All your exercises should be performed at a pre-determined time.
Let’s look at an example to understand better what we mean.
Initially the exercises may be divided into two main categories:
For category 1 (broad range exercises) the time is 4-0-2-0 (per example, for squat: 4 seconds for the seat, 0 seconds down, 2 seconds for the lift and 0 seconds for the lift and again repeat for 10 times)
Similarly, for the second category (short range exercises) the time is 3-0-2-0.
The human body has many different muscle groups trained by different exercises!
Do not become involved too much, and do not try to cover all muscle groups in one workout!
Train every part of your body once every 4 to 5 days and not more frequently!
Besides, for every part of the body selected for practice in a workout, select 1 exercise only. Follow the 10-Repeat & 10-Set Program!
To avoid confusion and to have a clear picture of your workouts, take a coaching plan and follow it faithfully.
Indicatively, here a suggestion of effective program:
DAY | EXERCISES |
Monday | Chest & Back |
Tuesday | Feet & Abdomen |
Wednesday | REST |
Thursday | Hands & Shoulders |
Friday | REST |
Saturday | RESTART |
In other words, each week includes 5 days of over-intensive training and 2 days of rest. This is how you follow a circular workout program training the entire body and all muscle groups.
A complete 4-week exercise programme is suggested.
Each time you reach the target, you can increase your weight by 5%!
Let’s start.
10 sets of 10 repeats in time 4-0-2-0 and rest of 90 seconds
10 sets of 10 repeats in time 4-0-2-0 and rest of 90 seconds
3 sets of 10-12 repeats in time 3-0-2-0 and rest of 60 seconds
3 sets of 10 – 12 repeats in time3-0-2-0 and rest of 60 seconds
10 sets of 10 repeats in time 4-0-2-0 and rest of 60 seconds
3 sets of 10 – 12 repeats in time 3-0-2-0 and rest of 60 seconds
3 sets and hold for 60 seconds in time 3-0-2-0 and rest of 60 seconds
3 sets of 10 – 12 repeats in time 3-0-2-0 and rest of 60 seconds
10 sets of 10 repeats in time 3-0-2-0 and rest of 60 seconds
10 sets of 10 repeats in time 3-0-2-0 and rest of 60 seconds
3 sets of 10 – 12 repeats in time 3-0-2-0 and rest of 60 seconds
3 sets of 10 – 12 repeats in time 3-0-2-0 and rest of 60 seconds
Most bodybuilders started this program with a great enthusiasm and expressed their initial disappointment at first. Beginning, the program seems to be very easy to handle it.
However, by applying the 10 sets of 10 reps with the minimum rest periods (seconds), the difficulty of the program begins to appear in a clear way.
The rest time of 60 to 120 seconds allowed by the program is minimal and the effort is multiple!
The last sets are almost impossible to be completed, and many do not even manage to finish them successfully.
For a non-beginner athlete who has been working for German Volume Training, there is a so-called “4% Method”!
During this method the number of lifts increases by 4% to 5% in each workout, for 2 workouts in a row. At the same time, the repetition objective is reduced. For each kilo of increase at the expense of lifts reduces the repeats by 1 respectively.
It is not tough, it’s simple maths. The Germans know not only mathematics but discipline as well, so they created the most efficient exercise program.
When all the other programs “are stuck” and do not work, German Volume Training achieves EVERY goal!
In the case of German Volume Training, we are talking about a very dynamic, very tough … but very efficient program of rotating exercises for the whole body promising real “transformation” in a very short time.
“The muscles are as if they are suddenly activated!”
The body really goes on fire. The smallest body fat becomes energy beneficial to complete the set of exercises in each training session.
Your muscles will be much stronger and powerful than ever before. You will feel the difference very quickly.
The fast pace at which exercises are applied combined with the minimal resting time between repetitions will make you feel exhausted!
The program really works.
Your body is now a “locomotive” going ahead!
You will not regret it … this is certain!