WEEK EIGHTY-FOUR :: What Is The Best German Volume Training Routine?

[the_fake_webmaster]

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TOPIC: What Is The Best German Volume Training Routine?

For the week of: 5/15-5/20
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Get clear and concise ideas about this training system, the workouts and who it would benefit the most.

What is German Volume Training & who would benefit from this technique? Who would not benefit?

What is the best German Volume Training routine? Be specific.

When did German Volume Training start being used as a common training technique?

Bonus Question: Have you used this type of training and what were the results?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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Bodybuilding.com

[eagles56]

lookin forward to this one

[frobro]

hahahaha none.

[frichter123]

German Volume Training is a very powerful training method for building muscle as well as burning fat. The basis of German Volume Training is performing compound exercises with a high volume of sets and reps. Most traditionally 10 sets of 10 reps. High volume training leads to hypertrophy. Hypertrophy is when the muscles have high amounts of blood pumped to them leading in the expansion of muscle fibers, often refered to as "the pump".

Most everyone would benifit from German Volume Training. It depends what you are training for. If you are a powerlifter or an athlete who doesn't need to gain excess weight then this is NOT the program for you. German Volume Training is not a strength training program, it is strictly focused on delivering the maximum muscle pump resulting in increased muscle size for a given strength level. Now let's say you are a beginner or intermediate lifter looking to pack on some meat, then this is the perfect program for you. For beginners, volume is king whether you are training for size or even strength. High volume will increase muscle size as well as muscular coordination for the beginner lifter.

Now what would how would a person set up the ideal German Volume Training program. Remember COMPOUND exercises are key. We want to work as many muscle fibers as possible for highest overall growth. I prefer a three day split. Monday-Wednesday-Friday or something to that effect. I'll give some various exercise choices.

Monday - ( Legs )

Pick One exercise and perform 10 sets of 10 reps. Perform all sets at the same weight.

Thigh
- Squat(HIGHLY RECOMMENDED)
- Lunges
- Step Ups
- Leg Press(If you must)

Pick One exercise and perform 3 sets with a rep range 8-12 reps.

Thigh Isolation
- GoodMornings
- Romanian Deadlift
- Leg Extension
- Glute Ham Raise(leg curl if GHR too difficult)

Pick ONE exercise and perform 3 sets with a rep range 15-20 reps.

Calf
- Standing Calf Raise
- Donkey Calf Raise
- Seated Calf Raise
- Dumbell or Barbell Calf Raise

Wednesday - ( Chest / Triceps / Shoulders )

Pick ONE exercise for 10 sets of 10 reps. Complete all sets with the same weight.

Chest
- Barbell Bench Press
- Barbell Incline Bench Press
- Dumbell Press
- Incline Dumbell Press
- Dip
- Pushup(for the trainee without access to weights)


Pick ONE exercise and perform 3 sets of 8-12 reps.

Shoulder
- Dumbell or Barbell Shoulder Press
- Lateral Raises ( Front / Side / or Bent )
- Shrug


Pick TWO Exercises and Perform then in a circuit. Rest 2-3 Minutes in between each circuit. Perform the circuit three times. Use a rep range of 6-12 for each exercise.

Tricep
- Close Grip Bench Press
- Skull Crusher
- Overhead Tricep Extension
- Dumbell Kickbacks
- Diamond Pushups

Friday - ( Back / Biceps )

Perform the Deadlift for 10 sets of 10 reps. If you do not choose the deadlift then choose two exercises from the next category.

Lower Back
- Deadlift (HIGHLY RECOMMENDED)

Perform 3 sets of 6-12 reps.

Upper Back
- Row
- Chinup
- Pullup
- Dumbell Row
- T-Bar Row
- Lat Pulldown

Pick TWO excercises and perform them in a circuit. Go through the circuit three times. Use a rep range 8-12

Bicep
- Hammer Curl
- Zottman Curl
- Barbell Curl
- Preacher Curl

These exercises are just recommended. Pretty much any compound free weight exercise can be replaced with the ones you see up here.

Nutrition is also important. You don't need some highly complex nutritional plan either. Try and stay away from fried food and soft drinks. Eat protien and carbohydrate rich meals. Take a multi-vitamin. Creatine or protein suppliments are good but don't stress too much over them if you have a good diet.

German Volume Training became popular in the 70's and has helped many bodybuilders at all levels pack on some serious meat.

Bonus Question: I have not used German Volume Training because I am currently training for track and don't need excess weight. When the season ends I am most likely going to take up some form of German Volume Training.

[k-wind]

Most bodybuilders are used to a very bland style of training. They come into the gym, and work a given body part with 3-5 exercises, doing about 3-5 sets of each. They usually do anywhere from 20 to 40 repetitions per exercise.

German Volume Training takes all of these approaches and throws them out the window. This change in training styles can induce growth in even the most experienced lifters, and can force your body to grow through almost any plateau you may be going through.
It will take most of your mental willpower to complete these workouts and stay with the program, as you will be very sore and the workouts will definitely test you physically and mentally.

Basically the idea is simple-Do 100 reps per body part. In basic GVT this is accomplished with 10 sets of 10 reps of one exercise. In some advanced forms, more than one exercise is used, but the premise remains the same-100 reps.

This program will, without a doubt, put a tremendous amount of stress on the body and force it to grow and hypertrophy as a response. This stress however, makes the program inaccessible to young or inexperienced lifters, who would simply over train from the program. Also trainees without a good strength base would have trouble with the program, since they wouldn't be able to move alot of weight around to induce hypertrophy.



What is the best German Volume Training Routine?

There are several types of German Volume Training routines that can be used, so I will outline several. The first is the basic GVT routine, which uses one exercise per body part set up on a three day split. It would look something like this:

Monday-Legs and Abs

Back Squat-10x10 @ 60%
Straight Leg Deadlift 10x10 @ 60%
Plate Twists 3x15
Russian Twists 3x15

There are two ways to do this workout, either do it straight through, resting 60 seconds between exercise, or superset a leg lift with a ab lift and rest 90 seconds between superset.

Wednesday-Chest and Back

For Chest, choose a lift that works the weak part of your chest, for example if your upper chest is lacking, choose an incline movement as your lift. For example purposes, I'm just going to use flat bench

Flat Bench Press 10x10 @ 60%
Barbell Rows 10x10 @ 60%
Dumbbell Flyes 3x15
One Arm Dumbbell Rows 3x15

Once again, you can work with the superset or just straight through.

Friday-Shoulders and Arms
Military Press {Seated or Standing} 10x10 @ 60%
Bent Over Lat. Raises 3x15
Hammer Curls 3x15
Triceps Pushdown 3x15

This workout looks a little different because there is only one 10x10 exercise. This is because the muscles in the arm probably couldn't be isolated for 100 reps and take it well.


A more advanced program

This is a more advanced program that uses multiple lifts per body part, but still does 100 reps total.

Monday-Legs and Abs
Back Squat-3x10 @ 60%
Leg Press- 3x10 @ 60%
Front Squat- 3x10 @ 60%
Leg Extension-1x10
Russian Twist-3x15

Nothing to superset here, just dig deep and work your way through! Rest 60 seconds between exercises.

Wednesday-Chest and Back
Incline Bench Press-3x10 @ 60%
Decline DB Press-3x10 @ 60%
DB Flat Bench Press-3x10 @ 60%
Cable Crossovers-1x10
Barbell Rows-3x10 @ 60%
T-Bar Rows-3x10 @ 60%
Chins-3x10
Straight Arm Lat Pulldowns 1x10

These can be supersetted, one back exercise with one chest exercise. If you do choose to superset, rest 90 seconds between each. If not, 60 seconds between exercises

Friday-Shoulders and Arms
Seated Military Press-3x10 @ 60%
Upright Rows-3x10 @ 60%
Arnold Press-3x10
Standing Lat. Raise-1x10
Barbell Curl-2x10
French Press-2x10
Hammer Curl-2x10
Triceps Pushdown-2x10


The shoulders you should just work straight through, and the arms are meant to be supersetted, with the usual amount of rest.


Some Universal Notes about the program

1. Adding Weight-Once you are able to complete all 100 reps without a problem, increase the weight by 4% for your next workout. Remember, this program isn't necessarily about strength, but keep adding weight to maintain intensity.

2.No forced reps allowed! This is very important, because the sheer volume of this workout will take care of the growth by itself, adding forced reps, burnout or any other common bodybuilding techniques to extend sets or reach failure will lead to over training.

3. When you are doing your first few sets on an exercise, the weight will feel very light and you will want to explode through your reps. Avoid this at all costs. The bar speed is very important, make sure all your reps are at a good pace.

4. This is not a program for someone who is on a cutting diet. It is by far more effective for bulking and adding muscle than anything else, so make sure you are consuming a caloric surplus.

5. On that note, do not eat anything such as processed sugar or soft drinks that will impede your energy, since you will need every last ounce of effort to complete these workouts.

6. You will be very sore after these sessions, so it may be wise to began some active recovery, or at least keep the body moving during your off days.


When did German Volume Training start being used as a common training technique?

German Volume Training has been used overseas longer than it has been used in the United States. It has it's origins in Germany {hence the name} in the 1970's. It was used by competitive weightlifters in order to move up a weight class by gaining muscle. It is believed to have been popularized by Rolf Fesser, the national weightlifting coach of Germany at the time. Charles Poliquin has also done much to popularize the program in the United States.

Bonus Question: I have not used GVT in the past, but have been around people who have and seen them grow quite a bit of muscle. If done right, it can put muscle on pretty much anybody, and I will definitely consider the program in the future.

[LJ57]

Here's mine

[dumbbellfanatic]

WEEK EIGHTY-FOUR :: What Is The Best German Volume Training Routine?
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What is German Volume Training & who would benefit from this technique? Who would not benefit?

German Volume Training is a great program that's for anybody looking to pack on extra mass. This high-volume, ten sets of ten, program is very effective due to the muscular overload induced and the hypertrophy that soon follows. However, with this amount of volume you must provide your body with plenty of macronutrients (protein, carbohydrates, and healthy fats) to avoid lengthy recovery times. I would not recommend G.V.T. to those who have a poor diet and overtrain easily. Although, when properly executed, G.V.T. can break plateaus and add that crucial extra size. Those who compete in a certain bodyweight range should avoid this "ten set method" since it will bump them up a weight class. This program has worked wonders for athletes for over 30 years - because it works!

What is the best German Volume Training routine? Be specific.

The best routine would use compound exercises such as bench presses, squats, dips, and deadlifts as a base and build off of it. Isolation exercises may also be added as supplementary work. The weight used for each exercise should be 60% of your 1RM. A key element often forgotten is tempo. Be sure to use a 501 tempo with each rep to maximize the stress from the load on your muscles and trigger new growth. Rest times between sets vary and should be decided upon after first trying G.V.T. A good idea is to go out and buy a cheap timer to ensure constant recovery times without cheating.

Sample Routine:
[Grouped exercises are supersets]

Day 1 [Chest and Back]
Flat Barbell Bench 10x10
Deadlift 10x10

Bent Over Cable Crossover 3x8-12
Chin ups 3xFailure

Day 2 [Legs]
Squats 10x10
Lunges 10x10

Leg Curl 3x8-12
Seated Calf Raises 15-20

Day 3 [Rest]

Day 4 [Shoulders and Arms]
Military Press 10x10
Standing Side Laterals 10x10

Skullcrushers 3x8-12
Close Grip Standing Curl 3x8-12

Day 5 [Rest]

*Exercises can be changed, the above is only a suggested routine.
**Ab training can be substituted in on any given day and isn't required to follow the 10x10 protocol.

With the heavy amount of volume, be sure to fully recover between workouts. It's not uncommon to take an extra couple days off from the gym to let your body rest up. Despite the first couple sets feeling easy, do not expend unnecessary energy because it will take all you've got to make it through the workout. Once the 10x10 can be completed then it's time to raise the weight and continue the routine.

When did German Volume Training start being used as a common training technique?

German Volume Training started being used as a common training in the 70's but this technique gained popularity once Vince Girohnda and Charles Poliquin began practising it and promoting it's benefits to North America in the mid 1990's. Since then, many athletes have attributed G.V.T. to shattering plateaus and astounding mass.

Bonus Question: Have you used this type of training and what were the results?

I myself have never tried German Volume Training but intend on it in the near future after seeing other people at the gym make such noticeable changes in their appearance and claims of improved endurance.

[MattyH7688]

What is German Volume Training & who would benefit from this technique? Who would not benefit?
German Volume Training (GVT) is one of the most effective muscle building and size routines ever designed. It is known for increasing hypertrophy better than most workouts. The main purpose of GVT is to do ten sets of ten strict reps of an exercise. The volume is quite intense during GVT. The body adapts to the astonishing stress by hypertrophying the muscle fibers used in the exercise. Anyone can benefit from GVT, but preferably the person is in surplus caloric environment consuming more calories than one is burning in a day to help muscle growth. GVT is great for breaking strength and size plateaus but due to the volume being so high, using GVT during a cut phase could lead to overtraining because the calories needed to repair the muscle fibers and body from this intense volume is not there. The weightlifter should try to consumer 300-500 calories over their BMR and 1g of protein/lb at least.

What is the best German Volume Training routine? Be specific.

The best GVT program is the one designed by Charles Poloquin. This is taking 60% of your one rep max of an exercise. You should be able to do this exercise for at least 20 times.
The Training Split:
Day 1: Chest/Back
Day 2: Legs
Day 3: Off
Day 4: Arms/Shoulders
Day 5: Off
Day 6: Repeat

Day 1 Chest/Back
DB Bench Press - 10x10 - 90 Second Rest
Supersetted with
Chin Up - 10x10 - 90 Second Rest

Incline Flies - 10x10 - 90 Second Rest
Supersetted with
Bent Over Rows - 10x10 - 90 Second Rest

Day 2: Leg/Abs
Squat 10x10 - 90 Second Rest
Supersetted with
Crunches 10x10 - 90 Second Rest

Roman Deadlifts 10x10 - 90 Second Rest
Supersetted with
Leg Raises 10x10 - 90 Second Rest

Day 3: Off

Day 4: Arm/Shoulders
Military Press 10x10 - 90 Second Rest
Supersetted with
Tricep Pulldown 10x10 - 90 Second Rest

Side Laterall Raises 10x10 - 90 Second Rest
Supersetted with
Barbell Bicep Curl 10x10 - 90 Second Rest

Day 5: Off
Day 6: Repeat

Once being able to do each lift for every rep increase the weight 3-4% for the next week.
When did German Volume Training start being used as a common training technique?

In the 1970’s the Germans were known for the strength and size in the Olympics, winning many gold medals. The idea of German Volume Training was first created by German weightlifting coach, Rolf Feser. Vince Gironda also used this type of training in the U.S. Later in the 1990’s, Charles Poliquin, brought this forgotten training style back into popularity.

Bonus Question: Have you used this type of training and what were the results?
I have recently used GVT during the winter in a bulk phase. I was on a major plateau and was desperate for any new growth; I was skeptical at first and gave it a shot. It was amazing to say the least. I added almost a half an inch to my arms in 4 weeks and my lifts shot up. My muscles felt extremely full and the best they have felt in awhile. I will use this again in another bulking phase.

[eagles56]

why is it so hard for people to do things before a deadline?...

[redhawk76]

why is it so hard for people to do things before a deadline?...

:rolleyes:

8 minutes late? Why don't you stop whining trying to lessen the competition already

[eagles56]

lol, you called me on that one.

[steverugby08]

hi i might just be stupid or paranoid but im halfway through g.v.t and read some more articals about it and am scared i will lose strength so anyone know?

[pa56pa]

ok... hopefully this isn't a stupid question, but it probably is..

on day 6: Repeat


In other words, if Day 1 was a Monday, and day 6 is on the following Saturday, that I should start my 2nd week on a Saturday?? (or, in other words, no weekend rest?)

Thanks.

[Garth123]

You are resting on days 3 and 5. Get going!

[ghostbuster69]

good!

[zorach]

I am legaly disable but I workout about 5-6 days a week.I can not lift heavy weight's if I do I start to shake,I use 3-5-8-10lb dumbells.Weights 1-1.5hrs walk 1-1.5 hrs
?since there is only a short rest,does it work aerobic?
?will it add size or will it cut?
?only one exercize or can I do two?if only one do I do smaller rep on second?
? how many body parts aday?
? do I walk when I'm on this program?
?Shoul I eat any differance when I'm on this?
? How do I work in walking?

[bicepscps]

What is German Volume Training & who would benefit from this technique? Who would not benefit?
German Volume Training (GVT) is one of the most effective muscle building and size routines ever designed. It is known for increasing hypertrophy better than most workouts. The main purpose of GVT is to do ten sets of ten strict reps of an exercise. The volume is quite intense during GVT. The body adapts to the astonishing stress by hypertrophying the muscle fibers used in the exercise. Anyone can benefit from GVT, but preferably the person is in surplus caloric environment consuming more calories than one is burning in a day to help muscle growth. GVT is great for breaking strength and size plateaus but due to the volume being so high, using GVT during a cut phase could lead to overtraining because the calories needed to repair the muscle fibers and body from this intense volume is not there. The weightlifter should try to consumer 300-500 calories over their BMR and 1g of protein/lb at least.

What is the best German Volume Training routine? Be specific.

The best GVT program is the one designed by Charles Poloquin. This is taking 60% of your one rep max of an exercise. You should be able to do this exercise for at least 20 times.
The Training Split:
Day 1: Chest/Back
Day 2: Legs
Day 3: Off
Day 4: Arms/Shoulders
Day 5: Off
Day 6: Repeat

Day 1 Chest/Back
DB Bench Press - 10x10 - 90 Second Rest
Supersetted with
Chin Up - 10x10 - 90 Second Rest

Incline Flies - 10x10 - 90 Second Rest
Supersetted with
Bent Over Rows - 10x10 - 90 Second Rest

Day 2: Leg/Abs
Squat 10x10 - 90 Second Rest
Supersetted with
Crunches 10x10 - 90 Second Rest

Roman Deadlifts 10x10 - 90 Second Rest
Supersetted with
Leg Raises 10x10 - 90 Second Rest

Day 3: Off

Day 4: Arm/Shoulders
Military Press 10x10 - 90 Second Rest
Supersetted with
Tricep Pulldown 10x10 - 90 Second Rest

Side Laterall Raises 10x10 - 90 Second Rest
Supersetted with
Barbell Bicep Curl 10x10 - 90 Second Rest

Day 5: Off
Day 6: Repeat

Once being able to do each lift for every rep increase the weight 3-4% for the next week.
When did German Volume Training start being used as a common training technique?

In the 1970’s the Germans were known for the strength and size in the Olympics, winning many gold medals. The idea of German Volume Training was first created by German weightlifting coach, Rolf Feser. Vince Gironda also used this type of training in the U.S. Later in the 1990’s, Charles Poliquin, brought this forgotten training style back into popularity.

Bonus Question: Have you used this type of training and what were the results?
I have recently used GVT during the winter in a bulk phase. I was on a major plateau and was desperate for any new growth; I was skeptical at first and gave it a shot. It was amazing to say the least. I added almost a half an inch to my arms in 4 weeks and my lifts shot up. My muscles felt extremely full and the best they have felt in awhile. I will use this again in another bulking phase.
I also have used GVT and got great results. Like u I was on a Plato and couldn't go anywhere. GVT kicked my ass for a month got me over the hump and to the gains I was trying to achieve. I recommend it for anyone stuck and wanting to break through a Plato.

[fortplainman]

holy crap im glad i found this, im really looking foward to doing this type of routine.

here are two links i have found that deal with this topic for GVT and advanced GVT:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/german_volume_training

http://www.tmuscle.com/free_online_article/sports_body_training_performance/advanced_german_volume_training;jsessionid=F7F22B7 EF9B87DEBDDD903E3A23D8981-hf.hydra

[fortplainman]

holy crap im glad i found this, im really looking foward to doing this type of routine.

here are two links i have found that deal with this topic for GVT and advanced GVT:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/german_volume_training

http://www.tmuscle.com/free_online_article/sports_body_training_performance/advanced_german_volume_training;jsessionid=F7F22B7 EF9B87DEBDDD903E3A23D8981-hf.hydra

[getoutandabout]

all my training sessions where different, never being the same each day... Iv taken up GVT because i want to add some mass this summer.. this is the first program where i want to get back to the gym and start my next session. This is not because i enjoy the exercises but to push myself, and performing so many reps gets my drive going