The German Volume Training Protocol

So how does it work? – GVT works by targeting a number of motor units within the body, and putting them through an extensive volume and amount of repeated exercise, specifically the 10 sets per body part that we mentioned previously. As the body is placed under an unusual amount of stress that it isn’t used to, it quickly adapts by causing the target muscle fibres to hypertrophy, which can and will lead to much more muscle mass.

The basic goals and targets of this training method are to complete 10 sets of 10 repetitions per body part, using the exact same weight for every set. You should ideally begin with a weight that you can complete around 20 repetitions with normally, which typically represents 60% of their one rep max for most people. So, say you can bench 300 pounds, you’d go with around 180 pounds for this exercise. You’d then complete 10 sets of 10 reps on the bench press, resting for around 60 – 90 seconds in-between sets.

It’s important to rest for the exact same amount of time between each set, no matter how tired you may be. As you fatigue you will be tempted to lengthen the amount of time between sets, but you must resist the urge and battle through. Also the key is to choose the “biggest bang for the buck” exercises, which means you should choose compound movements such as bench press, shoulder press, squats, rows etc.

What about rest? – Make no mistake about it, on paper GVT looks pretty easy. In reality however, when you’re pushing the weight and are soaking in sweat as your muscles feel like they’re on fire, it’s a whole different story. It is an extremely intense training program and for that reason the body requires longer to recover. For that reason, one training session per body part every 4 – 5 days or so is considered ideal. As time goes by, you’ll obviously get better at the exercises you do, once this is the case, you can increase the weight you’re using by around 5% and repeat the process all over again.

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