German Volume Training is a high-volume workout method designed for building muscle. German Volume Training (or GVT for short), employs 10 sets of 10 reps to obliterate muscles and force them to grow.
German Volume Training gained popularity in the 1950’s, 60’s, and 70’s as it was the preferred training method of elite European strength athletes during that time. The 10×10 style of training produced gigantic muscle monsters that dominated Olympic weight lifting events for decades.
The origin of German Volume training is hazy, but it’s safe to say it began in the somewhere in Germany or Eastern Europe. Wherever it started, it spread all across the globe from there.
German Volume Training is probably the single most effective training method for gaining weight. So if you want to bulk up, read this article for a good workout routine and foods to eat to gain some size.
How do you execute this mythical muscle building method? In this article I will show you the following:
- What is German Volume Training?
- German Volume Training Results.
- A German Volume Training workout program that can’t help but build muscle.
- How to Gain Weight and Bulk Up.
I’ll cover the and share my experience and results from using this training routine.
What is German Volume Training?
German Volume Training is a hypertrophy workout at its core. Men have jumped one or two weight classes in the off season when training this way. It’s also a great conditioning workout that strengthens your heart and lungs while shedding fat.
GVT comes in many flavors but I’m going to stick to the methods I used because they worked well for me. A GVT workout has two main exercises. Both are done for 10 sets of 10 reps and are performed as a superset. Each workout includes 2 accessory lifts which are completed after your 2 main exercises. These accessory lifts can be done in superset fashion as well.
Moderate Weight – The weight used for each 10×10 exercises is 60% of your 1 Rep Max. So, if you bench press 200 pounds, use 125 pounds for bench press. Apply the 60% 1RM rule to all 10×10 exercises.
Supersets – Each main exercise is paired with another and completed in superset fashion. Supersets get more training in less time.
Lifting Tempo – Lift using a 4 second negative and 2 seconds lifting the weight. This eliminates momentum and keeps tension on the muscle. CONTROL the weight. Each rep should be smooth and under complete control of the muscles. Momentum kills your gains.
Use Perfect Form – This should go without saying, but here it is anyway. Lift. With. Good. Form. Lifting with poor form can wreak havoc on your body. You will grind your bones and shred your tendons. Each rep doing more damage than the last. You also want to avoid muscle pulls and strains so, lighten the weight if you can’t maintain proper form. Take good care of your joints, you have them for life! On the flip side, perfect form keeps tension on the muscle and grants better results.
Short Rest – Very little rest is taken between sets. No more than 60 seconds. 45 is even better. Train with a sense of urgency. You will be tired and out of breath. That’s the point.
Frequency – Each muscle group is trained every 5 to 7 days. 4-5 workouts are done per week. Perform a workout every 3 out of 5 days.
German Volume Training Results
You can expect to gain weight while German Volume training. Obviously, you will need to eat a ton of food, but that shouldn’t be an issue since your appetite will jump through the roof. I gained five pounds in one month the first time I tried German Volume Training. My chest, back and shoulders got noticeably larger, while my waist slimmed down.
Build Muscle Fast – GVT is the fastest method to build muscle mass. It’s also great for creating muscle density and definition.
Rapid Fat Loss – German Volume training is one of the best routines for fat loss (second only to Vince GiRonda’s 8×8 Workout). Your heart rate will spike and you’ll be gasping for air after a few set into this workout. You’re lungs will burn, your body and sweat will roll off your face. All of which are signs you’re burning calories and fat.
Conditioning – GVT conditions your respiratory and circulatory systems due to the high intense training sustained over 60 minutes. Your endurance and resilience will boost significantly after a few weeks of this routine.
Natural Detox – You will sweat your ass off and release all the bad ingredients building up inside you.
All of this comes at a price however. You will pay in pain. During and after the workout. Your muscles are going to be on fire and you’ll likely be incredibly sore for 2 or 3 days after a workout. This is normal and your body will take a few weeks to adjust.
Proper rest and recovery is critical so you maximize your gains and avoid burnout.
The German Volume Training Workout Routine
The following is a 4-week German Volume Training workout routine. With it, you workout 3 out of 5 days. The workout split is as follows:
- Legs and Abdominals
- Chest and Back
- Arms and Shoulders
It’s wise to have a rest day before and after leg day. You’ll see what I mean once you get started.
The sequence of Legs/Abs, Rest, Chest/Back, Arms/Shoulders, Rest is one cycle. Keep the same exercises each cycle. You can add small variations, but you might want to keep exercises the same so you can systematically make progress by increase the weight used for each exercise each cycle. You should increase the weight used each cycle. Repeat this cycle 4 times and you will have completed the first Training Block.
The Training Schedule below is an example of a Training Block. Each Training block is 21 days long. After which a week of recovery takes place in preparation for the next 21-day training block.
- Legs and Abdominals
- Rest
- Chest and Back
- Arms and Shoulders
- Rest
- Legs and Abdominals
- Rest
- Chest and Back
- Arms and Shoulders
- Rest
- Legs and Abdominals
- Rest
- Chest and Back
- Arms and Shoulders
- Rest
- Legs and Abdominals
- Rest
- Chest and Back
- Arms and Shoulders
- Rest
- Recovery Week begins. Get ready for New Training Block. Use this time to find your 1 rep max for new exercises in Training Block 2.
Training Block 1 Workouts
German Volume Training Legs and Abs Workout
- Back Squat / Leg Curl Both squat and leg curl are done for 10×10 in superset fashion.
- 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).
German Volume Training Chest and Back Workout
- Bench Press / Chin Ups both for 10 sets x 10 reps performed as a super set. (Perform pull-down if needed.)
- Barbell Rows 4×10
- Incline Flyes 4×10
German Volume Training Shoulders and Arms Workout
- Dips / Military Press both for 10 sets x 10 reps performed as a super set.
- Dumbbell Curls 4×10
- Rear Delt Flyes 4×10
Training Block 2 Workouts
Start Training Block 2 right after recovery week from Training Block 1. For exercises that are the same as Training Block 1, add weight like normal from were you left off. For new exercises you need to find 60% of your 1 rep max and start there.
German Volume Training Legs and Abs Workout
- Back Squat / Leg Press both for 10 sets x 10 reps performed as a super set.
- Sit Ups 4×20
- Calve Press or Raises 4×12
German Volume Training Chest and Back Workout
- Incline Bench Press / Pull ups both for 10 sets x 10 reps performed as a super set. (Or Underhand Grip Pull-Downs.)
- T-Bar Rows 4 sets x 10 reps
- Flat Bench Flyes 4×10
German Volume Training Shoulders and Arms Workout
- Dumbbell Shoulder Press / Dips both for 10 sets x 10 reps performed as a super set.
- Reverse Grip Barbell Curls 4×10
- French Press 4×10
Important Point about German Volume Training
Weight Progression – Increase the weight used each workout. If you Bench Pressed 135 pounds 10×10 last time, bump it up to 140 or 145 pounds for 10×10 this time.
Using the Right Weight – You should be able to complete the first 6 or 7 sets with the full 10 reps. Sets 8,9,10 you may only get 5-8 reps. This is normal and how you know you’re using the right weight.
If you’re not getting 10 reps all the way through set 6 you need to do one of two things: 1. Lower the weight slightly. 2. Gut check to see if you’re really training as hard as you can. If you aren’t pushing 100% it won’t work.
Rest Days – 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!
Recovery Week – Each Training Block ends with a recovery week. This allows you to fully recover from the 21 days of hell you just subjected yourself to. During this time you can stretch, do cardio, or light lifting. It’s a good time to work on form and technique, or to work on muscles you want to build up. Calves, traps and abdominals can be trained as needed during recovery week.
German Volume Training Tips
Stay Hydrated – Nothing kills your energy like dehydration. Drink a gallon of fresh water every day. I typically drink two gallons of distilled water daily. And I never go anywhere without my big water bottle.
Don’t Miss a Workout – If you do miss a day, just pick up where you left off. Don’t miss more than two days in a row if you can help it. You want to get in a rhythm and stay there until you finish the entire routine.
Accessory Training – Calves, abs, traps and forearms are can be trained 2-3+ times a week or as needed.
Recovery is Key – Take your recovery seriously. Eat and sleep enough to rebuild muscle and regenerate your central nervous system.
Use Sparingly – You can do German Volume Training once or twice per year for 8 – 12 weeks at a time for best effect.
Eat like a Horse – You can’t train like a horse and eat like a bird and expect to gain weight. You need to eat big to get big. You everything you can get your hands on and then eat some more.
German Volume Training Diet
To build muscle you muscle eat BIG. You must eat to grow and you must eat to replace all the calories burned in training.
Eat all the steak, eggs, chicken, and other meat you can get your hands on. Eat potatoes, rice, quinoa, oatmeal for carbohydrates and lots of fruits and veggies. Snack on almonds and nuts between meals. You’ll need the calories.
Mandatory: You should be getting 1 gram of protein per pound of lean body weight, minimum. You might need to make a protein shake or two each day for a little nutrient boost. A quality protein powder will be beneficial.
How to Gain Weight
To gain weight you must eat more calories than you burn. It’s better to over eat than under eat while training. The last thing you want to do is burn out. You can always trim up later, but for now you want to GAIN.
Eat at least 3 BIG meals a day. Eat more than that if you can. Meal prep every week so you have healthy, hearty meals ready to eat.
12 Eggs a Day – Eat 12 whole eggs a day any way you like them.
Eat Meat – Eat fresh meat with the fat. Beef is the best. Chicken thigh is a close second.
Ginger Ale & Heavy Cream – Try the old school mixture for gaining weight. Stir six ounces of each together and chug twice a day. This is for people very skinny or hell bent on gaining weight at all costs.
Supplements
Liver Tablets – GVT workouts are brutal. Liver tablets can give you the focus, drive and energy to push through.
Whey Protein Concentrate – Two scoops twice a day keeps skinniness away. BUT always supplement in addition to your normal meals. Nothing is better than real food for gaining weight and building healthy muscle.
Here’s a great meal idea for bulking up. I borrowed this from Arnold Schwarzenegger’s Education of a Bodybuilder (which you should read)
First, Arny would crush a workout, then he would head to the beer garden, eat a whole chicken and guzzle down a mug of beer. So, go buy a whole rotisserie chicken, and if you’re legal drinking age, pick up some good German beer. Eat the whole chicken and wash it down with a few crispy boys. Your belly will be full and your muscles will be too.
How Much Muscle Can You Build with German Volume Training?
You can build a lot or you can build a little. It depends on how hard you train and how much you eat.
German Volume Training is fast paced and incredibly intense: You will be panting and pouring sweat after just 10 minutes. You’re heart rate will be spike sharply and your legs might shake. The 200+ reps of a GVT workout are 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.
It’s so effective, that in the 1950’s European athletes used German Volume Training to jump weight classes in a few months by adding pounds of muscle mass fast.
Who Should Do German Volume Training?
German Volume Training is for people who want to gain weight or want a challenging routine. GVT is definitely a break away from the dull boring routines.
You should have some lifting experience and a good foundation of muscles before attempting GVT. For example, if you can’t bench press your weight, or squat 1.5x your weight, I would focus on a linear strength training program for now.
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