German Volume Training

Contents

1. Introduction
2. What does German Volume Training do?
3. Does German Volume Training Work?
4. Who should/ should not do German Volume Training?
5. How to programme German Volume Training?
6. Example GVT Program
7. Conclusion
8. References

Introduction

Sometimes referred to as the “10 sets method”, German Volume Training (GVT) is purported to have originated in Germany in the 1970s, as an amalgamation of German training approaches, with Rolf Feser as a common name in the early days (9).

Slightly more recently, famed strength coach Charles Poliquin did much for bringing GVT into the mainstream eye, taking its principles and developing them further during the 1990s (9).  Poliquin’s position in the US also helped bring GVT to greater attention (9).

GVT at its heart is incredibly simple; 10 sets of 10 repetitions at around 60 % of one repetition maximum (1RM) for the main lift, accompanied by accessory lifts at various sets and reps (10).  Most training programs involving GVT limit the amount of exercises performed to around 4-5 total exercises per day.

What does GVT do? 

GVT is centred on muscle hypertrophy through high volumes and aims to apply greater metabolic stress on a muscle, thought to be an important factor in promoting muscle hypertrophy (7). Rather than focusing on the amount of weight lifted, GVT is more attuned to time under tension (TuT); the amount of time a muscle spends under load during reps and sets (12). The rationale for GVT is to totally deplete the muscle fibres in one key multi-joint exercise, rather than spreading or dispersing the fatiguing effects of exercise across different fibres as you might with different exercises (10).

Does German Volume Training Work?

One of the most critical variables in influencing the development of strength and hypertrophy is volume (8). High-volume resistance training is associated with greater increases in muscle size (2); Krieger (2010) placed importance on volume load specifically on muscle growth (3).  However, studies suggest that performing sets of greater than 5 does not promote greater hypertrophy and strength (1), with gains plateauing beyond 4-6 sets (4).  Similar results were demonstrated with a modified GVT program compared to training with 5 sets (11).

Conversely, Marshall et al. (13) suggest that muscular strength was only significantly greater following a program of 8 sets of 80 % 1RM squats when compared to 1 and 4 sets and Schoenfeld et al. (14) put forward that minimum intensity of > 65 % 1RM is required to optimize gains in hypertrophy and strength. Although GVT may elicit increases in muscle cross-sectional area when compared to other high-volume methods there were no differences between approaches (5). 

Finally, in well-resistance-trained men, resistance systems (of which GVT can be classified as such) have been touted by powerlifters, bodybuilders and coaches to optimise or maximise strength and mass (6). However, the evidence examined does not determine if systems such as GVT are any more effective than what would be termed “traditional” resistance training.

Who should/ should not do GVT?

Given its simplicity, GVT can be used by anyone, although its application may not be beneficial to all groups.  GVT plans, however they are designed, are aiming for hypertrophic development, to pack on muscle size and by virtue of this, muscle strength (7).  Bodybuilders and strongmen may look at GVT routines to switch up their training for a short period of time.

Depending on their goals, GVT may not appeal to the average lifter or to a beginner weightlifter as it may be too challenging or overbearing. There also may not be enough variation within the program to keep the general population interested.

How to programme GVT?

The optimal length of GVT is debated and needs tailoring to the individual rather than serving as a blanket approach. Within a training block however, an increase in intensity as part of the longer overall block should be considered; some suggest 3 workouts within 5 days, over 4-7 weeks before reassessing and either starting over or beginning a different approach (12). 

Table 1. GVT Example Program
Day 1 – Chest 

Exercise	Sets	Reps	Rest (s)	% 1RM
Bench Press	10	10	90	60
Incline Bench Press	4	10	60	70
Mid Cable Row	4	10	60	70

Day 3 – Legs

Exercise	Sets	Reps	Rest (s)	% 1RM
Front Squat	10	10	90	60
Reverse Lunge	4	10	60	70
GHR	4	10	60	N/A

Day 5 – Shoulders

Exercise	Sets	Reps	Rest (s)	% 1RM
Military Press	10	10	90	60
Face Pull	4	10	60	70
Lateral Raise	4	10	60	N/A

Conclusion

Given the scientific evidence available, GVT is effective because it is a higher volume (either sets or reps or both) programme, rather than being a stand-out approach to training that provides vastly differing results.  It aligns with traditional training methods used to develop muscle size and strength and may be an interesting or engaging type of training for a range of lifters to try out every so often to mix up training and fend off monotony.