The German Volume Training Protocol

If you’re looking to build muscle and get yourself in the best shape of your life then you obviously won’t need us to tell you how difficult and physically demanding the entire process actually is. It can take years to really pack on lean good quality muscle mass, and it can take just weeks to lose these gains. Worse still, if you’re diet and training program isn’t exactly spot on, then you simply won’t be making the progress in the gym that you should be, no matter how hard or intensely you may be working out.

Every single body is different and some respond better to certain training methods than others, but generally speaking, if you want to bulk up, lose fat, and increase your strength in the process, then you’ll need to ensure that you’re training in the best possible way. One training program that has received a great deal of attention, much of it for all of the right reasons, is one known as GVT, or German Volume Training. It is being described as the best old way of building strength and mass, with a number of IFBB pro bodybuilders and other athletes swearing by it. For that reason, here’s a more detailed look at GVT and how it could benefit you.

What exactly is German Volume Training? – GVT is a method of training that is sometimes referred to as the “10 sets method”. It is believed to have originated in Germany back in the 70’s and was brought into the attention of the public by the then National Coach of Weightlifting, a man named Rolf Feser. This 10 set method of training was used primarily by bodybuilders and weight lifters during the off-season, to pack on as much muscle mass as they possibly could. Not surprisingly then the idea here is to perform 10 sets of one exercise per body part. Yes, you did read that right, the basic idea is to perform just ONE exercise per body part that you’re training, so if you’re training chest and back for example, you could go with 10 sets of bench press, followed by 10 sets of chin ups.


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    • F&P Admin
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