German Volume Training

German Volume Training or GVT as we know it is a classic example of volume = mass and overall gains. An older style of training that originates back to the classic bodybuilding era, this is still a favourite for those with the agenda of really packing on some serious size with a lot of those utilising the programme moving up an entire weight class in just 12 weeks.

The concept of GVT sounds easy at a first glance. The idea of lifting 60% of your 1 rep max for 10 reps. Doesn’t sound too difficult right? But this is where the term volume comes in as you’ll be lifting that 60% for 10 reps…across 10 whole sets. Thats 100 total reps on the same body part. Nothing tears down muscle fibres and shocks your body into a phase of growth more than GVT. You also look to work the antagonist muscle immediately after so if doing 10 sets of 10 reps for Chest you’d then look to do 10 set of 10 reps for back straight afterwards. 2 compound exercises, 10 X 10, back to back!

However, no hypertrophy program is perfect. Because of GVT’s comparatively high rep range, there’s no max effort work in this program; after the actual 10×10 exercise, most lifters are too fatigued to even attempt lifting any heavier than their own t-shirt and towel in the changing rooms

Subsequently, you may not see a notable improvement on your 1RM from a program like this – 1RM performance may even decrease, temporarily – But if strictly size is what you’re after and you can handle staying away from the big loads for a while, you’ve chosen a great program.

German Volume Training can be incorporated in many different ways. Some lifters prefer using it in entire upper body and lower body workouts (for instance, super-setting 10 x 10 of bench press with 10 x 10 of T-bar rows or 10 x 10 of squats with 10 x 10 of leg curls).

Some workout examples are shown below, of course feel free to experiment and find what works best for you but remember, the GVT section needs to be the key part and key focus and therefore should target and contain 2 compound exercises per body part.


For even experienced trainers, this program provides a good shock to the muscles and often leads to impressive gains. To really benefit from GVT, you should pay careful attention to diet and nutrition. If you are not getting enough of the nutrients, such as protein, carbohydrates, and healthy fats that you need for optimal recovery, then you will not get the maximum benefits from this kind of high volume training.

As always find what works for you and any questions let me know, give us a comment and I’m happy to help in anyway i can.

Catch you soon and happy lifting!