Personal Trainer Online: Workoutwiz.com : German Volume Training

Maybe you’ve heard of it. Super high volume training, the ten sets method or some other version of German Volume Training (GVT). GVT has been successfully used for years in German speaking countries. This type of training was made popular in the United States by Charles Poliquin back in 1996.

Charles Poliquin has trained dozens of Olympic athletes and powerlifters from all corners of the globe. His articles have been published in almost every major bodybuilding and strength training magazine.

The truly amazing thing about this routine is the results. Most people have reported gaining anywhere from four to ten pounds of muscle in as little as four weeks when using GVT in combination with a high protein diet.

It’s not the easiest routine, but if you’re looking to pack on some quality muscle, this is the routine for you! Super high volume training is also a great change for trainees who are accustom to low volume, high intensity training.

THE WORKOUT

Select only two exercises for each muscle group that you will be training. One of the two exercises should be geared toward building more muscle mass and the other exercise should be used for shaping and toning that particular muscle group.

The goal is to complete ten sets of ten reps of each mass building exercise and three sets of 12-15 reps for the shaping and toning exercises. However, most people will not be able to perform ten reps for all ten sets. Expect the amount of reps to go down after your third or fourth set.

Many people experience a 'neurological rebound' at the 7th or 8th set which allows them to perform more reps than they did during the middle sets. If you can perform ten sets of ten reps, it's time to increase the weight.

For example, let’s say you’re training chest, shoulders and calves on Monday. Instead of performing 2-4 sets of a chest exercise, select the two most effective chest exercises (i.e. a mass building exercise and a shaping exercise). Bench presses and dumbbell flyes would be a good combination when applying GVT to your chest routine.

Flat bench pressing will work your entire chest and would be your first choice for a mass building exercise for your pecs. Dumbbell flyes work well for shaping and toning your outer pecs. A good combination for shoulders would be barbell presses (mass building exercise) and side dumbbell raises (shaping and toning exercise). Try using standing calf raises and seated calf raises when applying GVT to your calf routine.

WEIGHT

In order to determine the amount of weight that you will be using for each of the ten sets, choose a weight that you could lift for about 20 repetitions. This is usually equal to about 60% of the weight that you could lift for one rep (i.e. your one rep max). For example, if your max bench press is 225 lbs, use 135lbs (i.e. 225 * 60%) for each of the ten sets.

REST INTERVALS

The amount of time you rest in between sets is one of the most important aspects of German Volume Training. Keep your eye on the clock and rest only ninety (1 1/2 minutes) seconds in between sets. Toward the end of the workout you will be very tempted to take longer breaks in between sets. Stay focused and stick with the recommended rest interval of ninety seconds.

Here is an example of a completed worksheet, showing how a typical workout would look when applying GVT to your chest, shoulders and calves.

A FEW MORE TIPS...

This is a very intense routine. Use it sparingly! Try it for 3-4 weeks at a time and then return to your regular workout. Keep your protein intake high enough to allow your muscles to recover and grow bigger and stronger.

The entire workout, including custom worksheets for each day of every variation (i.e. three, four or five day splits) of the routine has been added to the Workout Wizard.

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