Iron Game
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Looking for a new training routine I came across this article on German Volume Training. I used GVT years ago and it worked out great. So, I'm gonna do it again. Good article for WWW.MUSCLECHEMISTRY.COM 's new thread, Weight Lifting & Gym Workouts Forum.
Shock Your Body With German Volume Training. Complete Guide
Mick Madden
Shock Your Body With German Volume Training. Complete Guide
Mick Madden
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</ss> It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal:
Assist lifters with building muscle mass.
Help lifters burn off unwanted body fat.
In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.
Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.
German Volume Training Overview
Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups.
The basics of German Volume Training are:
- Impactful Exercise Choices. Pick exercises that provide the most bang for your buck. Don’t opt for an easier machine movement, or less taxing compound exercise, when you can go all out with the biggest and baddest compound movements. You will be performing only one 10×10 exercise per muscle group.
- Sets and Reps. You perform 10 sets by 10 reps for each primary exercise.
- Rest Periods. Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.
- Antagonistic Muscle Groups. If you can, work using antagonistic muscle groups – Chest and Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.
- Weight Additions. You only add weight when you are able to perform 10 reps for each of the 10 sets. Do NOT train to failure on any of the sets.
- Beginning Weight. Start with approximately 60% of your one rep max, or a weight in which you could perform a single 20 rep set with.
- Accessory Exercises. Use 3 sets for 10-20 reps.
- Frequency. Training each muscle group every 4 to 5 days is optimal.
- Tempo. Charles Poliquin advocates using a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended. It should ne noted that “tempo” is considered the least important variable in German Volume Training, meaning if you do not focus on it at all, you will still make amazing progress.
To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters. – Charles Poliquin
Recommended German Volume Training Split
The following is a recommended 5 day German Volume Training split:
- Day 1 – Chest and Back
- Day 2 – Legs and Abs
- Day 3 – Off
- Day 4 – Arms and Shoulders
- Day 5 – Off
The following is a sample German Volume Training program that is split up into two phases.
Beginner/Intermediate German Volume Training Program: Phase 1
Perform the above 5 day cycle 6 times.
| Day 1 | |||
|---|---|---|---|
| Chest and Back | |||
| Exercise | Sets | Reps | Rest |
| Bench Press | 10 | 10 | 90 sec |
| Chin Ups (Palms towards face) | 10 | 10 | 90 sec |
| Pec Dec or Incline Flyes | 3 | 10-12 | 60 sec |
| One Arm Dumbbell Rows | 3 | 10-12 | 60 sec |
<tbody>
</tbody>
| Day 2 | |||
|---|---|---|---|
| Legs and Abs | |||
| Exercise | Sets | Reps | Rest |
| Squats | 10 | 10 | 90 sec |
| Leg Curls | 10 | 10 | 90 sec |
| Weighted Sit Up | 3 | 15-20 | 60 sec |
| Calf Raises | 3 | 15-20 | 60 sec |
<tbody>
</tbody>
| Day 4 | |||
|---|---|---|---|
| Arms and Shoulders | |||
| Exercise | Sets | Reps | Rest |
| Dips | 10 | 10 | 90 sec |
| Dumbbell Curls | 10 | 10 | 90 sec |
| Dumbbell Lateral Raise | 3 | 10-12 | 60 sec |
| Bent Over Reverse Laterals | 3 | 10-12 | 60 sec |
<tbody>
</tbody>
Beginner/Intermediate German Volume Training Program: Phase 2
Phase two lasts 3 weeks. For the 10 sets x 6 rep exercises, use a weight that would normally allow you to perform 12 reps per set.
| Day 1 | |||
|---|---|---|---|
| Chest and Back | |||
| Exercise | Sets | Reps | Rest |
| Incline Dumbbell Bench Press | 10 | 6 | 90 sec |
| Wide Grip Pull ups | 10 | 6 | 90 sec |
| Dumbbell Flyes | 3 | 6 | 60 sec |
| Cable Rows or Barbell Rows | 3 | 6 | 60 sec |
<tbody>
</tbody>
| Day 2 | |||
|---|---|---|---|
| Legs and Abs | |||
| Exercise | Sets | Reps | Rest |
| Deadlifts | 10 | 6 | 90 sec |
| Leg Curls | 10 | 6 | 90 sec |
| Cable Crunches | 3 | 12-15 | 60 sec |
| Standing Calf Raise | 3 | 12-15 | 60 sec |
<tbody>
</tbody>
| Day 4 | |||
|---|---|---|---|
| Shoulders and Arms | |||
| Exercise | Sets | Reps | Rest |
| Close Grip Bench Press | 10 | 6 | 90 sec |
| EZ Bar Curl | 10 | 6 | 90 sec |
| Dumbbell Lateral Raise | 3 | 12-15 | 60 sec |
| bent Over Reverse Laterals | 3 | 12-15 | 60 sec |
<tbody>
</tbody>
Muscle and Brawn GVT Variation
The following is the Muscle and Brawn – German Volume Training variation. Phase A lasts 4 weeks and focuses on 10×10 sets. Phase B is a 2 week recovery period, which utilizes the same weight but a lot less volume.
The split is as follows:
- Day 1 – Chest and Upper Back
- Day 2 – Legs and Abs
- Day 3 – Off
- Day 4 – Shoulders and Lats
- Day 5 – Biceps and Triceps
- Day 6 – Off
- Day 7 – Off
| Day 1 | |||
|---|---|---|---|
| Chest and Upper Back | |||
| Exercise | Sets | Reps | Rest |
| Bench Press | 10 | 10 | 90 sec |
| Barbell Rows | 10 | 10 | 90 sec |
| Pec Dec or Incline Dumbbell Flyes | 3 | 10-15 | 60 sec |
| Seated Cable Rows | 3 | 10-15 | 60 sec |
<tbody>
</tbody>
| Day 2 | |||
|---|---|---|---|
| Legs and Abs | |||
| Exercise | Sets | Reps | Rest |
| Squats | 10 | 10 | 90 sec |
| Leg Curls | 10 | 10 | 90 sec |
| Calf Raises | 3 | 10-15 | 60 sec |
| Weighted Sit Ups | 3 | 10-20 | 60 sec |
<tbody>
</tbody>
| Day 4 | |||
|---|---|---|---|
| Shoulders and Lats | |||
| Exercise | Sets | Reps | Rest |
| Seated Barbell Press | 10 | 10 | 90 sec |
| Lat Pull Down or Pull Ups | 10 | 10 | 90 sec |
| Bent Over Reverse Flyes | 3 | 10-15 | 60 sec |
| Straight Arm Lat Pull Downs | 3 | 10-15 | 60 sec |
<tbody>
</tbody>
| Day 5 | |||
|---|---|---|---|
| Biceps and Triceps | |||
| Exercise | Sets | Reps | Rest |
| Dips | 10 | 10 | 90 sec |
| Dumbbell Curls | 10 | 10 | 90 sec |
| Cable Tricep Extensions | 3 | 10-15 | 60 sec |
| EZ Bar Preacher Curls | 3 | 10-15 | 60 sec |
<tbody>
</tbody>
Phase B. During phase B you utilize the same weight as you did during your last Phase A workout, drop the 10×10 exercises to 5 sets x 10 reps. Everything else remains the same
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