Subj: How to build muscle with German Volume Training: The Original 10×10 Workout.
In this article I will show you what German Volume Training is, the benefits of GVT, share my experience and results using this training routine, and Provide you with a Geramn Volume Training workout routine so you can try it for yourself.
[this article is under construction]
If you want to put on some serious muscle in record time, look no further.
German Volume Training is the best muscle building workout I’ve used.
GVT is a hypertrophy and conditioning workout – meaning it builds muscle and tones. Making it perfect to get ripped quick before spring break or summer.
In the mid 1900’s, European athletes used German Volume Training to move up a weight class quickly by adding pounds of muscle mass in a short time.
Although it may not have originated in Germany, GVT was popularized by the Germans because it helped produce Elite athletes of the time.
German Volume Training is fast paced and intense:
The core of a GVT workout is two exercises, each done for 10 sets of 10 reps, performed in superset fashion. Super-setting is when you do two exercises back-to-back with no rest between them. You may rest only when the superset is complete.
10 minutes into the workout and you will be pouring sweat and panting. You’re heart rate will be jacked and your limbs might shake.
This onslaught of rep after rep after rep, set after set is not for the faint of heart. But if you can complete it properly you will be rewarded with superior muscle mass gains in a relatively short period of time.
German Volume Training Benefits
German Volume Training provides many benefits for those that are tough enough to complete the challenge:
Gain Muscle Fast
GVT is the fastest method to build muscle mass. It’s also great for creating muscle density and definition.
GVT is a great conditioning workout. Second only to Vince GiRonda’s 8×8 Workout.
A hard GVT training session is as good or better than any cardio workout.
Your heart rate will spike and you’ll be gasping for air. You’re lungs might burn, your body temperature will rise and sweat will pour off your face.
All of which are signs you’re burning calories and fat.
Muscle and Body Conditioning
GVT conditions your respiratory and circulatory systems. It gets you into great shape inside and out.
Awesome Muscle Pump
The volume and intensity will result in serious muscle pumps. Each rep flooding more blood and nutrients into your muscles to help them repair and grow.
German Volume Training Results
GVT is the ultimate hypertrophy workout.
You will gain weight with German Volume Training. I gained 5 pounds in a month. My chest, back and shoulders got larger and fuller.
I built a V- Taper torso with this routine. After trying for years without success, GVT provided me a breakthrough to the body I wanted.
You must eat enough to grow on this workout.
Allow yourself extra carbs when training. You will need the energy to grind through. Make it a point to eat more calories from quality sources.
After 4 weeks of German Volume training you can expect to build 5+ pounds of muscle mass naturally and burn fat throughout your entire body.
A few things of note:
You will be incredibly sore for 2,3, sometimes 4 days after a workout. This is normal and your body will take a few weeks to adjust.
That being said, you need to eat a lot of healthy food in order to grow and to keep your energy levels up. Get enough protein, aim for at least 1 gram of protein for each pound of your bodyweight, and a lot of carbs and healthy fats like peanut butter.
How to Perform German Volume Training
To properly execute GVT there are a few guidelines to get the most from this workout:
#1. Use a 4-1-2 tempo when performing your lifts
Proper tempo will minimize momentum, maximize control of the weight, and keep full tension on your muscles.
GVT requires a 4 second negative, 1 second at FULL contraction, and 2 seconds moving the weight.
#2. Find the Right Weight
Picking the right weight is important.
Start with about 60-65% of your 1 rep max for each exercise.
So, if you bench press 200 pounds, use 125 pounds for your GVT Bench Press workout.
Apply this rule to all the 10×10 exercises.
#3. Keep Rest Periods Brief
Perform supersets back to back with no rest in between.
Rest 60-75 seconds between supersets. So, perform your a set of your first 10×10 exercise and immediately do a set of the second 10×10 exercise. Then rest before starting your next set.
The idea is to keep your heart rate up throughout the entire 10×10 sets. You will be tired and fatigued and unlikely to complete 10 reps when you hit set 6 or 7. This is by design. By set 10 you might only get 5 or 6 reps.
If you can lift 10 reps for each set, you need to increase the weight.
The goal here to to push yourself to the max and keep your muscles under as much tension as possible, and achieve failure on the last few sets.
#4. Rest a Day in Between Workouts
German volume training workouts puts tremendous stress on your nervous system.
You need rest to grow and recuperate in order to push 100% each workout.
Take every other day off to recover fully from the previous day’s workout.
#5. If you can do 7 sets of the same exercise for 10 reps, add some weight
You should not be able to complete all ten reps for sets 8, 9, and 10. If you can, the weight is too light and workout is too easy. You need to push yourself to get results.
Add weight if you can do 7 sets of 10 reps.
#6. Train Each Muscle Group Once Per Week
Calves and Abs are the only exceptions. You can train them 2-3+ times a week.
German Volume Training Workout routine
The following is a 4-week German Volume Training workout routine.
It’s actually 14 days, but start the whole thing over on day 15 so you do the cycle twice.
After completing the 4 week cycle, take off 4-7 days from the gym to let your body recover. You joints need the extra time to catch up with your muscles since they repair and recover slower than muscles.
German Volume Training is for the advanced trainer. I recommend doing GVT after you have at least two solid years of workout experience.
Furthermore, I recommend being able to at least bench press your body weight and back squat 1.5x your bodyweight before attempting GVT.
Your body responds very well to training during you first two years of lifting. Use a simple program like linear strength training program will add muscle quickly your first year or two
Doing German Volume training during your first 2 years in the gym would be overkill.
You will grow exceptionally well with ‘normal’ weight lifting programs during your first two years.
You will experience faster gains than a ‘seasoned’ weight lifter with the same weight program (as long as you eat enough food). This is do to new growth hormone being released.
That being said, consider the German volume training your secret weapon. Save it for when you really need to use it. Like when gains in the gym begin to plateau.
Day 1 – Legs and Abs
Squat 10×10 superset with Leg Curl for 10×10 (Perform these lifts back to back).
Calve Raises 4×12 (You should struggle to get 12 reps each set).
Sit ups 4×20
(if 20 reps are too easy, do decline sit ups or grab a weight plate and hold it across your chest while doing sit ups).
Day 2 – Off (abs and calves if you want)
Day 3 – Chest and Back
Bench Press 10 sets x 10 reps, superset with Over Hand Grip Pull ups for 10 sets x 10 reps
Barbell Rows 4×10
Incline Flyes 4×10
Day 4 – Off (Abs and Calves if you want)
Day 5 – Arms and Shoulders
Dips 10×10 and superset with Military Press for 10×10
Dumbbell Curls 4×10
Rear Delt Flyes 4×10
Day 6 – Off (Abs and Calves if you want)
Day 7 – Legs and Abs
Squat 10×10 superset with Lunges 10 sets of 10 reps each leg
Sit ups 4×20
Calve Press or Raises 4×12
Day 8 – Off
Day 9 – Chest and Back
Incline Bench Press 10 sets x 10 reps and superset with Under Hand Grip Pull ups for 10 sets x 10 reps
Close Grip Pull Downs 4 sets x 10 reps
Flat Bench Flyes 4×10
Day 10 – Off
Day 11 – Arms and Shoulders
Dumbbell Military Press for 10×10 and superset with Upright Barbell Rows 10×10
Reverse Grip Barbell Curls 4×10
Tricep Press Down 4×10
Day 12 – off
Day 13 – Repeat the whole cycle starting from Day 1 until you’ve completed a total of 15 workouts, each workout 5 times (29 Days total, including days off).
On your days off you can stretch or do light cardio in addition to Abs and Calves. This is an intense program so if you want to just lay around and recover that’s fine too!
I don’t recommend doing this workout for more than 4 weeks depending on your experience and conditioning.
Take a week off when you have completed your German Volume Training program.
You can do GVT 2-3 times per year. Just make sure you are lifting consistently in between GVT programs.
German Volume Training Tips
Use Perfect Form
The tremendous volume can wreak havoc on your joints if you don’t use good form. Lighten the weight if you can’t maintain proper form.
There’s no shame in using the assisted pull up machine or pull down machine instead of regular Pull ups. If your for get bad or you struggle to get 4-5 reps while performing pull ups, then try the machines.
You will get better results. Make gradual progress with the machines until you can do the pull ups without assistance.
Drink a gallon or more of water per day
You can easily put down a half gallon of water during a workout.
A lot of people are chronically fatigued because they are chronically dehydrated.
Chug water throughout the day. Get a nice water bottle. I own two 32 ounce Nalgene water bottles and drink at least 6-8 of these full of water each day.
Stay on Track
Don’t miss more that two days in a row on this program. If you do miss a day, just pick up where you left off.
Keep going until you finish the entire cycle.
This 4 week workout regimen will pack on some serious muscle.
Take a picture of yourself before you start this program. Once you are done, take another picture of yourself and compare it to the one you took before you started.
You will be amazed at the results.
Muscle Building Meal Tip:
This is the worlds simplest and most effective muscle building meal plan:
Follow these steps once or twice a week after a hard workout for the best effect.
Step 1) Buy a rotisserie chicken and six pack of German imported beer from your local supermarket (Only by buy and/or consume alcohol if you are legal drink age! If not, buy chocolate milk, baby).
Step 2) Eat said chicken and wash it down with a few authentic German beers.
A whole chicken will provide you with quality protein to build muscle and the beer will provide carbs.
Other Diet tips:
Aim for at least a gram of protein per bodyweight. Don’t shy away from carbs either. You need to eat a lot of protein, carbs and healthy fat when on the program.
Rule of thumb, unless you’re trying to lose a lot of weight, If your stomach growls, eat something.
Follow this plan for a month and you will be in the best shape of your life. Let me know how it works out for you below or if you have any questions.
Be sure to check out this workout little, meaner brother: Vince Gironda’s 8×8 ‘Honest’ Workout.