German Volume Training Workout Plan: Jumpstart Muscle Growth

Constructing serious muscle and strength takes a number of time and dedication. If you desire to work hard and see significant results, German Volume Training could also be an incredible option. 

German Volume Training, commonly called the “10×10 workout,” is an old-school German training style popularized by Rolf Feser, a national weightlifting coach on the time. You’ll be able to expect significant muscle gains for the reason that program incorporates high set counts and moderate reps. 

 An in depth outline of this system and sample workouts will be found below. 

Table of Contents: 

• Sample Workout Program
• German Volume Training Workout Requirements
• Does German Volume Training Work?
• Advantages of German Volume Training
• German Volume Training Nutrition
• The Disadvantages of German Volume Training
• Often Asked Questions
• Outro

Sample Workout Program

That is an incredible sample workout program based on a five-day cycle. After 4 cycles of Phase 1, move on to Phase 2. 

In the event you feel burnt out or should not seeing the outcomes you are expecting, it might be higher to modify to a different training program for 3-4 weeks.

Phase 1: German Volume Training Program

Day 1: Chest & Back

Day 2: Legs & Abs

Day 3:

Day 4: Arms and Shoulders

Day 5:

Phase 2: Follow-Up German Volume Training Routine

After completing phase 1 or switching to a different program for some time, I like to recommend completing the next phase for 2 cycles. For the exercises with ten sets, it is best to make use of a weight load that you just’d normally complete for 12 reps. 

This program focuses more on tempo and fewer on volume. 

Day 1: Chest & Back

 Day 2: Legs & Abs

Day 3: Off

Day 4: Arms and Shoulders

Day 5: Off

History Behind German Volume Training

German Volume Training originated in mid-1970 in Germany and is often attributed to National Weightlifting Coach Rolf Feser, who’s believed to have used a version of GVT with the German Weightlifting team. GVT began to realize widespread popularity beyond weightlifting circles at any time when bodybuilders and other fitness enthusiasts began to adopt this system. 

Through the years, it has been adapted and modified by various trainers and fitness professionals to suit different fitness levels and goals. In the remainder of this text, we’re going to focus more on the core principles of GVT and the various requirements you will need to follow to see significant strength gains.

German Volume Training Workout Requirements

1. Training Frequency

There are not any set recommendations regarding how often you need to do German Volume Training. The choice I laid out above follows a 30-day cycle and a two-week phase that changes the tempo.

Attributable to what a German Volume Training plan demands on the body, I would not recommend doing it year-round. As a substitute, deal with doing it for a couple of months at a time after which switching to a distinct program for some time. 

One training session every 4 to 5 days per body part is greater than sufficient. 

2. Systematic Split 

GVT typically follows a split routine, organizing workouts based on specific muscle groups. Some of the common splits involves training chest and back on in the future, legs and abs on one other day, after which resting for a day. 

Arms and shoulders then follow the remainder day. 

3. Progression Factor

Progressive overload is the essential principle behind GVT. Because the name suggests, the goal is to extend the training load over time step by step. This will be achieved in a pair of how. Either by adding weight, increasing repetitions, or improving overall workout intensity. 

The progression think about GVT ensures that you’re going to proceed to grow and stop your body from completely adapting to the training. 

4. Variety of Exercises

GVT focuses on a select variety of compound exercises to maximize muscle engagement and this system’s overall effectiveness. Typically, a workout in this system has 4 primary exercises. 

The limited variety of exercises ensures a focused and efficient workout routine.

5. GVT Program Tempo

The tempo within the above sample workout refers back to the speed at which each repetition is performed. GVT is handiest when incorporated right into a controlled tempo to maximise muscle engagement and stimulate growth. 

The everyday tempo used for GVT is represented as a series of numbers, which indicates the duration of every phase of the movement.

GVT Tempo Example:

1A Bench Press: 4 seconds eccentric, 0 seconds pause, 2 seconds concentric, 0 seconds pause (4020)

Maintaining a controlled tempo throughout each rep is crucial for achieving the specified training effect and stopping momentum-driven repetitions.

6. Rest Intervals

From experience, the primary couple of supersets of German Volume Training do not feel difficult and make you wonder why a rest period is worked into this system. Nonetheless, the deeper you get into your sets, the more you may realize their importance. 

GVT has specific rest intervals for each “A” exercises (predominant compound movements) and “B” exercises (supplementary movements).

Rest Intervals:

• “A” Exercises: 90 seconds rest between sets
• “B” Exercises: 60 seconds rest between sets

I suggest setting a timer in your phone or watch to make sure you’re taking the fitting period of time on your rest periods.

Does German Volume Training Work?

While GVT has gained popularity for its muscle and strength-building capabilities, it’s not suitable for everybody. It’s a complicated technique requiring an honest understanding of lifting techniques and robust willpower. 

Key Points:

Individual Variation: Less advanced lifters often don’t require the extraordinary high-volume training of GVT to make substantial progress since they should not as accustomed to the stress related to figuring out.

Recovery Considerations: Individuals with impaired recovery, akin to inadequate sleep, fat-loss diets, or high-life stress, might discover a more moderate training method more manageable. I think a two- or four-day upper/lower split can be a more balanced alternative for these individuals.

Advantages of German Volume Training

1. Muscle Hypertrophy

Some of the significant advantages of GVT’s high volume and progressive overload is its potential to induce muscle hypertrophy. The high rep volume puts your body under enough stress on the targeted muscle groups. 

The mix of intense workload and progressive overload forces the muscle fibers being worked to adapt and grow into lean body mass. 

2. Strength Gains

German Volume Training focuses on hypertrophy and is an incredible option to construct strength. Since resistance should step by step increase, the muscles and central nervous system are challenged and compelled to recuperate and rebuild. 

Because of this, individuals engaging in GVT often experience significant gains in strength.

3. Efficiency

GVT’s simplicity on account of this system’s simplicity on compound movements makes it a time-efficient yet intense training regimen. This will be a sexy option for people with limited time for workouts yet don’t desire to compromise intensity.

4. Structured Program

GVT eliminates guesswork about what workout you need to try this day and helps you stay focused in your training goals. It provides a structured program with clear exercise selection, volume, and progression guidelines. 

This is not just a advantage of GVT; staying focused and following any systematic workout plan contributes to consistent progress and results.

German Volume Training Nutrition

No matter how hard you’re employed, in case your nutrition is not where it must be, you will not be getting the total advantages of the training. Nutrition plays a significant role in supporting the demands of German Volume Training (GVT) since it means that you can prioritize key dietary facets that contribute to recovery, energy levels, and muscle growth. 

Here’s a brief and sweet guide to nutrition for German Volume Training:

1. Macronutrient Balance

Protein:

Protein is incredibly necessary for muscle repair and growth, making it essential for people engaging in any type of high-intensity training, especially GVT. I like to recommend that the majority healthy and energetic adults attempt to get 1-1.5 grams of protein per pound of body weight.

After all, this can be a general guideline, so it’s possible you’ll need kind of protein based on aspects like age, pregnancy, health conditions, and fitness goals.  

Carbohydrates:

Contrary to what the web has been saying, carbohydrates should not the enemy; they supply the energy obligatory for the extraordinary workouts related to GVT. 

To be efficient and effective together with your nutrition, prioritize eating complex carbohydrates to take care of energy levels throughout the training session and support glycogen replenishment post-workout with simpler carb sources like fruit.

Fats:

Healthy fats are essential macronutrients that provide the body with essential fatty acids, help support hormone production, are great for joint health, and improve the body’s ability to soak up fat-soluble vitamins. While carbohydrates are the body’s primary energy source, fats will also be used as an energy source. 

I enjoy adding healthy fats akin to avocados, nuts, and olive oil to my food plan.

2. Hydration

It might not seem that necessary, but staying well-hydrated is crucial for performance, recovery, and overall health. As you sweat while training, you slowly decrease your performance, increase the risk of muscle cramps, and potentially compromise recovery efforts. 

Pre-Workout Hydration: 

Drink a minimum of a few glasses of water before your GVT session to be sure that you begin your workout adequately hydrated.

During Exercise:

Eat water frequently during GVT sessions, especially if the workout is lengthy otherwise you’re sweating heavily. The American Council on Exercise suggests drinking 7-10 ounces of water every 10-20 minutes during exercise.¹

Post-Workout Hydration: 

Rehydrate after GVT with water or a low-calorie sports drink containing electrolytes to replenish each fluids and electrolytes lost through sweat. As a general rule, drink 16 to 24 ounces of fluid for each pound of body weight lost during exercise.

3. Overall Dietary Considerations

Pre-Workout Nutrition:

To properly fuel your workouts, devour a balanced meal containing carbohydrates, protein, and a few fats 2-3 hours before a GVT session.

Post-Workout Nutrition:

To kickstart the recovery process, devour a post-workout meal or protein shake containing a combination of protein and carbohydrates inside 30-60 minutes after completing GVT. In the event you are going to drink a protein shake, aim for a fast-digesting protein source, like whey protein isolate, to kickstart muscle recovery.

Caloric Surplus:

GVT will be physically demanding, and to present your body the perfect likelihood of putting on muscle and strength, try to take care of a slight caloric surplus. A calorie surplus also helps provide the extra energy needed to enhance muscle recovery, repair, and glycogen replenishment. 

Micronutrients:

Micronutrients include vitamins and minerals, which will be consumed by eating fruits and veggies or taking supplements like multivitamins. A various range of vitamins and minerals supports your immune system, bone health, and other physiological processes. 

Consuming various vegatables and fruits high in antioxidants helps reduce oxidative stress, typically when training intensively.

Meal Frequency:

Eating smaller but more frequent meals throughout the day, as a substitute of eating sporadically, ensures that your body has a regular supply of nutrients and energy. This prevents significant energy dips throughout the day that may affect performance. 

Supplementation:

While supplements will be helpful and fill gaps in your day, they shouldn’t replace getting most of your nutrients through whole, minimally processed foods. Nonetheless, supplements will be particularly helpful for those with dietary restrictions or those that may struggle with getting the whole lot they need through food alone. 

In the event you are going to contemplate taking supplements, only buy products from reputable brands that undergo rigorous testing. The supplements I like to recommend probably the most to clients are whey protein, creatine, and multivitamins.

The Disadvantages of German Volume Training

1. Risk of Overtraining

One in every of the largest drawbacks of German Volume Training is the increased risk of overtraining on account of its demanding high training volume. This will be very true in the event you attempt to do it for prolonged periods without proper recovery. 

Overtraining can result in excessive fatigue, an increased risk of injury, and strain on the central nervous system. To scale back the chance of overtraining, incorporate recovery periods and rest days into your training schedule. 

2. Not Ideal for Beginners

Most beginners not accustomed to high-intensity workouts may struggle with the physical demands and mental fortitude required to finish GVT. I like to recommend that beginners focus more on step by step constructing strength and endurance. 

Additionally it is essential for beginners to master proper form and technique in the inspiration exercises before progressing to more complex training methods like GVT. 

3. Limited Exercise Variety

GVT focuses on a few compound exercises that may result in limited overall muscle engagement and variety. While compound movements are effective, focusing solely on the identical exercise movements can neglect some muscle groups and potentially end in muscle imbalances.

Often Asked Questions

Does German Volume Training Really Work?

From personal experience and having clients try it out, German Volume Training (GVT) has proven an effective option to achieve muscle hypertrophy and strength gains. I think GVT’s success lies in its high-volume approach, progressive overload, and deal with compound movements. 

Nonetheless, it’s price mentioning that the effectiveness of any training program, including GVT, can vary amongst individuals based on many aspects, akin to fitness level, consistency, and adherence to this system.

Actually, one study I discovered on the topic stated that performing greater than five sets per exercise doesn’t promote more significant muscle gains in muscle strength and hypertrophy.² So, your results may vary in the event you resolve to try a GVT workout plan.

How Long Does it Take to See Results From German Volume Training?

As an authorized personal trainer, I saw significant results inside six to eight weeks with consistency and dedication. My body reacted positively to the high volume and intensity of GVT, stimulating muscle growth and strength development, but your responses may vary. 

To offer yourself the perfect likelihood of seeing results, patience and commitment are crucial, as are other aspects like nutrition, recovery, and overall lifestyle, which also influence the speed of results.

Is German Volume Training good for hypertrophy and strength?

The German Volume Training method is a well-thought-out program promoting muscle hypertrophy and strength. This system’s ten sets of 10 reps scheme break your muscle fibers down and cause significant metabolic stress, contributing to hypertrophy. 

Moreover, in the event you can deal with difficult the muscles with increasing resistance, you’ll most definitely see significant strength gains in your one rep max. 

Is German Volume Training Good For Fat Loss?

While GVT is principally known for its effectiveness in muscle hypertrophy and strength gains, it is also considered a fat loss program. Any type of resistance training can contribute to fat loss through various mechanisms, akin to metabolic impact, caloric expenditure, and muscle constructing. 

I would love to say that despite these potential fat loss advantages, other aspects highly influence fat loss, including sleep, stress management, and food plan. GVT must be checked out as a component of fat loss as a substitute of the one solution.  

Outro

German Volume Training is an intense program that, when done consistently for 4-6 weeks and combined with good food and recovery, will enable you to hit more strength goals and develop more muscle mass. In the event you are a latest lifter or someone who is not concerned about getting stronger relatively quickly, listed below are another popular training programs you may like:

SFS Strength Program

Best Strength Training Programs

References