German Volume Training

Also known as GVT, German volume training is an intense routine made popular in the 70’s. It’s got a lot of volume, so be ready to do a lot of work, every time you’re in the gym. GVT is also known as 10×10 training or the ten sets method. The reason for this is, yes, you will be doing 10 sets, 10 reps each. The goal with GVT is to complete 10 sets of 10 reps with a single exercise, using the same weight. That won’t happen right away. It will be a 3 day split, for example: bench day, squat day, and deadlift day. If you feel up to it, you can add supplemental exercises for each day. Before you start GVT you will need to know your 1RM in all three exercises you’re going to use. With GVT it’s best to use your 20RM or, if you’re feeling strong (and brave) you can try with your 15RM.

Some exercises you can use with GVT are:

  • Squat (front or back)
  • Deadlift
  • Bench press (incline or decline works as well)
  • Bent row

Rest between sets is 90 seconds or less.

So this is how your week would look:

Day 1- Squat

  • Squat- 10 sets of 10 reps

–Optional Supplemental Exercises–

  1. Leg Press or Squat Press- 3 sets of 8-10 reps
  2. Lunge- 3 sets of 8-10 reps
  3. Calf Raises/Presses- 4 sets of 12-15 reps

 

Day 2- Bench Press

  • Bench Press- 10 sets of 10 reps

–Optional Supplemental Exercises–

  1. Reverse Grip Incline Dumbbell Press- 3 sets of 8-10 reps
  2. Dumbbell Should Press- 3 sets of 8-10 reps
  3. Triceps Pushdown- 3 sets of 10-12 reps

 

Day 3- Deadlift (or Bent Row)

  • Deadlift- 10 sets of 10 reps

–Optional Supplemental Exercises

  1. Leg Curl (Lying or Seated)- 3 sets of 8-10 reps
  2. Romanian Deadlift- 3 sets of 8-10 reps
  3. Chin Upss (or Lat. Pulldowns)- 3 sets of 8-10 reps (Chin ups done to failure)
  4. Bar Curl- 3 sets of 8-10 reps

 

 

 



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