German Volume Training, or GVT, is a method that uses 10 sets and 10 reps of a compound exercise to maximize your efficiency (and gains) in the gym. With just 60 seconds between sets and as few as two exercises included per gym session, the training technique could help you pack on size pretty fast in just a matter of months.
Recently, I spoke with Max Taylorson, a London-based personal trainer, who uses the method to help his clients hit their muscle mass targets with volume and overload.
As a trainer myself, I had never heard of the method before, which Taylorson tells me was first used by the German national weightlifting team and later adopted by strength coach Charles Poliquin.
You can certainly trust the Germans to be efficient — and this method is just that, trust me. Here’s everything you need to know about GVT, including how it can help you pack on lean muscle size and take your muscles to their absolute limit.
German Volume Training: What is it, and how to use it
There’s little room to maneuver when it comes to GVT, as you’ll be rigidly sticking to 10 sets of 10 reps, taking just 60 seconds of rest between each set.
Taylorson tells me you’re looking to include two compound exercises in a session, like a squat and bench press. You’ll lift at roughly 60-70% of your one-rep max (the maximum you can lift for that movement), and you’ll know if you’ve hit the mark because it should feel like you could maybe achieve 15 to 20 reps at that weight.
Remember, there are 10 sets to reach in total, so avoid increasing or decreasing the weight throughout your working sets. Each set will begin to feel more challenging, so keep aiming for 10 reps, if you can. Once you can comfortably hit all 10 reps for 10 sets, it’s time to add weight incrementally. Doing so will help you break through plateaus and improve strength, muscle gain and endurance.
It builds muscle quickly due to high volume.
“It builds muscle quickly due to high volume,” Taylorson explains. “GVT uses a simple and easy-to-follow structure, which makes it easy to track progress and pushes muscles to their maximum potential, leading to growth.”
Taylorson first discovered GVT for his own training regimen, having struggled to put on size previously. “This type of program helped me increase volume,” he says. “Focusing on big compound lifts, doing 10 sets of 10 reps, overloads the muscles. It was never time-consuming either, so great for my clients who are on a tight schedule.”
Taylorson reminds me that less is more…despite the “more is more” structure of GVT. By that, he means only pick two exercises per session. If you want to add accessory work after, you can, but only pick a couple of exercises to finish with, using a more typical weightlifting structure (so not 10 x 10).
He also recommends opposing muscle groups during the session, like the lower and upper body, so that you don’t overtrain a single muscle group.
Tempo
Try to focus on keeping movements controlled and working muscles through their full range of motion during each exercise. That means half reps don’t count, and neither do rushed reps.
Tempo plays into time under tension, an important part of hypertrophy, or the muscle growth process. Aim to count three to four full seconds during both phases of the movement, for example, the lowering and standing phase of a squat. Add a pause or beat at the bottom and top of the movements, too.
Programming GVT
Taylorson says programming depends on you and your workout goals, but try to train several times per week with rest days prioritized. As a trainer myself, I also recommend keeping a close eye on your form and stopping during a set before it, or you, go to absolute failure. Your results and recovery will also depend on your diet, so refueling with plenty of protein-rich foods is important. Here’s how much protein you need to build muscle.
An example GVT workout format:
- Day 1: Bench press and back squat (chest and legs)
- Day 2: Rest, core, or active recovery
- Day 3: Rest
- Day 4: Row and deadlifts (back and posterior chain)
- Day 5: Rest
- Day 6: Shoulder press and pull-ups (arms, shoulders, back)
- Day 7: Reset to day 1
Alternate between your exercises, resting after every set. Finish with any accessory work (if you want to, this is optional), and complete as many reps of the 10 as you can. Once you manage 10 sets of 10 quite comfortably, add load. Try to stick to a program for four weeks before switching things up or mixing in new exercises.
Remember, the above is only a guideline. Beginners, the German Volume Training Method may not be suitable to start your weightlifting journey with, so if you do want to try it, work closely with a personal trainer who can keep you safe and tailor your program accordingly.
More from Tom’s Guide
Follow Tom’s Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.