German Volume Training: Maximum Muscle Building for Advanced Athletes

Are you looking for an effective training system to maximize your muscle growth? Then German Volume Training (GVT) is just right for you! In this article, you will learn everything about the specifics of this training method and how to successfully integrate it into your fitness routine.

What is German Volume Training?

German Volume Training, or GVT for short, is an intense training principle particularly suitable for advanced athletes. Originally used by weightlifters to achieve massive muscle gains during the off-season, the core of GVT is the 10x10 principle: ten sets of ten repetitions in the main exercises, combined with supersets. This high training volume provides a real shock stimulus and promotes muscle growth.

The Guidelines of German Volume Training

To get the most out of GVT, you should follow some important guidelines:

1. Nutrition: A calorie-rich and clean diet is essential for the success of GVT. Your muscles need sufficient nutrients to recover and grow after intense training.
2. Preparation: Before starting GVT, take a break of 7-10 days to decondition your musculature. This makes it more responsive to the new training stimulus.
3. Target Group: GVT is not suitable for beginners. It requires high concentration and resilience, which advanced athletes should possess.
4. Stress Management: Make sure to perform GVT during a relaxed phase of life. Too much stress can strain your nervous system and reduce success. Relaxation techniques like autogenic training can be helpful here.
5. Safety: Concentration and safety should always be the top priority to avoid injuries.

The Training Plan for German Volume Training

GVT consists of two phases, each lasting six weeks. In the first phase, you train with the classic 10x10 principle, while in the second phase, the weight is increased and the repetitions are reduced. Here is an example plan:

Phase 1 (6 Weeks)

• Main Exercise: 10 sets of 10 repetitions with about 60% of your one-rep max or a weight you can just manage for 20 repetitions.
• Secondary Exercise: 3 sets of 10 repetitions.
• Rest Periods: Between supersets, 60-90 seconds; the actual superset should be completed quickly.

Phase 2 (6 Weeks)

In the second phase, the training plan remains the same, but the weight and repetitions change as follows:

• Week 1: 6 repetitions with 80kg.
• Week 2: 5 repetitions with 82.5kg.
• Week 3: 4 repetitions with 85kg.
• Week 4: Back to 6 repetitions with 82.5kg.
• Week 5: 5 repetitions with 85kg.
• Week 6: 4 repetitions with 87.5kg.

After the second phase, it is recommended to take a short break of 7 days to allow your musculature and nervous system to recover. After that, you can return to your normal training program.

Tips for Success

• Avoid Muscle Failure: Make sure never to reach muscle failure. This is important to keep the load controlled and avoid injuries.
• Adjust Weights: If you have reached the targeted number of repetitions, increase the weight by about 5% in the next session.
• Nutrition and Recovery: A balanced diet and adequate sleep are crucial for the success of GVT. can help you optimize your protein intake.

With German Volume Training, even advanced athletes can build new muscle mass and overcome plateaus. Good luck with your training and stay committed – your hard work will pay off!