Chin Up

German Volume Training

A lot of people turn to GVT when they hit a training plateau and they feel like they are not progressing. GVT should help you smash through the plateau because it is a completely new style of training that your body will not be used to.

A type of training by which you train a body part using 10 sets of 10 reps at approximately 60% of your one-rep max, and using only the largest compound exercises for that body part and few exercises.

I.e. for legs, 10 sets of 10 reps on squats.  As this is the largest compound movement for legs, you generally wouldn’t do 10×10 on anything else during the leg session but for example only one other exercise such as leg press for 3 sets of 12.

For chest as an example you would do 10×10 on bench press, followed by 3×12 on flyes, and that would be your entire chest workout.  On your sets of 10×10 the rest period should be between 60-90 seconds.

An Example of A GVT Routine Is:

Monday: Chest, Shoulders, Triceps

Tuesday: Rest

Wednesday: Back, Biceps, Abs

Thursday: Rest

Friday: Quads, Hamstrings, Calves

Saturday: Rest

Sunday: Rest