German Volume Training – What is it?

Introducing German Volume Training

Without wanting to sound too stereotypical, you must already be aware of the undeniable efficiency of German people when carrying out the most extreme of tasks? Well, if German Volume Training is any indication, they have also conquered the world of bodybuilding too!

This extreme form of exercise is known to be effectively used by powerlifters, Olympic lifters, and bodybuilders alike; thanks to the unprecedented increase in strength and size.

That brings us to the million-dollar question that’s been haunting us since the very inception of GVT –

What is German Volume Training?

German volume training or GVT as it is commonly known across the bodybuilding spectrum, is an amazing way to pack that extra mass and girth in the shortest time possible. It basically works by targeting a group of motor nerves present inside the muscle; using a methodology involving 10 predetermined set of a stipulated exercise; till the body reaches a point of hypertrophy of the targeted muscle and it’s fibers.

Furthermore, it’s to be noted that the plan is to be followed as is – without any changes brought to it – so, no going overboard or under-board, or you may end up overtaxing your body and injuring yourself!

Also, the exercise is quite onerous, both physically as well as mentally, and as such, you should only do it for a month stretch, no more than two times per year. It is known to make its users dread going to the gym, thanks to its overbearing nature, and the fact that it literally takes you to the extremes and therefore expects more from you!

We shouldn’t compare GVT to another popular form of exercise – going by the name of Vince Goronda’s 8X8 Workout. These two exercises are starkly different in two major aspects, that of repetitions and the rest between sets. While the GVT gives you more time to recover between sets (60-90 seconds) and, in turn, let’s you lift more weight leading to faster muscle gain, the 8X8 workout has no such feature.

Why Bodybuilders use German Volume Training

If the drastic results are any indication, it’s quite the miracle worker. Many of its users are known to have put on anywhere from 3-5lbs of solid muscle mass over the duration of 3-5 weeks of trying out this form of exercise. The results are known to speak for themselves when GVT is being talked about.

Also, GVT is a form of weight training that saw itself come to light over 40 years back – with such a long track record, and any minor fixes (If there were any) being inculcated, you could rest assured that it would work for you as it does for all its other users!

As we have already mentioned before, GVT helps propel hypertrophy in your muscle fibers, which coerces them into rapid growth. This makes it the idle candidate when any weightlifter has to go through the last few weeks of training before the D-Day (competition day) and has to rely on something solid that will add-on a lot of mass in the shortest possible time.

Melt Unwanted Fat

GVT is also known to help you reduce fat; by a lot! According to analysis carried out on lifters who were using GVT as their go-to form of weight training exercise; for every 10 pounds of lean muscle mass they gained, they ended up losing 10 pounds of regressive body fat. This is what ensures that it is, and remains an ideal contender for Olympic weightlifters and powerlifters alike!

Though it’s to be understood that it’s not a “get fat-free fast” kind of scheme (another misconception related to GVT) and as such, you should be willing to push yourself beyond your permissible limits to acquire that figure that you have dreamt of for so long. If you are willing to go that extra mile, then the rewards would follow suit almost automatically!

What Results Can You Expect?

As we have already mentioned before, it’s not a get “swole”, or get “lean quick” scheme; you should be willing to put in the hours; and, be willing to eat like a horse (no pun intended!), and you would put on just more than mass!

It’s a very taxing form of exercise, no matter the level of expertise you may have developed over the years, and, as such, you should be willing to give your 100% and nothing less. Once you start out on the GVT program, your muscles are shocked into growth; this usually involves using the hypertrophy of muscle fibers, wherein their very components are subjected to growth, done through intensive training, directly targeting them.

There are also known results wherein GVT users have moved up a whole weight class since starting the program; after having shocked their body into growth, after having seen “never seen before” hypertrophy levels!

How Do You Do German Volume Training?

Let’s come to the most important part – How do you do the exercise? We would be lying if we said that it was easy, it definitely is not, and you would be overburdened no less, but once done with panache, you have a lot to gain and almost nothing to lose! Stumped? Then let’s move on…

The program involves training two different major body parts four times every week. This is done through one exercise being that of the pull motion and other being that of the push motion. For example – Day 1 – Chest would involve one exercise targeting the chest part, while the other targeting the back portion.

A typical day would look something like this:

Day 1 – Chest

  • 10 x 10 – Dumbell Press
  • 10 x 10 – Close grip Lat pulldown

Day 2 – Legs

  • 10 x 10 – Deadlifts
  • 10 x 10 – Dumbbell Lunges

Day 3 – Shoulders

  • 10 x 10 – Military Press
  • 10 x 10 – Lat Raises

Etc, etc…

The reps are to be done on 60% of your 1RM (rep maximum). So, if your one rep maximum was 300 pound on a bench press, then you would be doing 180 pounds’ bench press, numbering 10 repetitions each for a grand total of 10 sets. Easy, right?!

German Volume Training is a very effective method of training and a great way to shock your muscles into growth. Even the great Arnold once said, “You have to be willing to shock your muscles and go beyond normal exercise routines to gain massive amounts of muscle and mass”, I believe he was indirectly referring to something along the lines of a GVT – and if it’s good enough for him, it’s definitely good enough for us!

So, go ahead, what are you waiting for? Happy lifting!




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