German Volume Training: How to Do German Volume Training

German volume training (GVT), also known as the 10 sets method, is a strength-training program popular in the sports of powerlifting, bodybuilding, and weightlifting. It's renowned for its ability to help lifters surpass training plateaus and maximize muscle hypertrophy. It involves doing ten sets of ten reps with short rest intervals in between exercises.

GVT workouts are challenging workout routines that should only be practiced by experienced weightlifters. Although GVT is effective for many weightlifters, all bodies are different. Some researchers suggest that it's possible to increase lean body mass while performing fewer sets and reps. Be sure to check in with your body or consult a strength coach to avoid overtraining.

There are several notable benefits to practicing GVT.

1. 1. GVT can lead to increased muscle mass. GVT targets muscle motor units by repeatedly placing them under stress. The motor units respond by triggering the increase of muscle growth. When practiced properly, GVT can build strength in your arms, shoulders, chest, back, and legs.
   
2. 2. GVT can help you push past plateaus. Lifters struggling to reach their fitness goals may benefit from ramping up their workout routine with GVT. Bodybuilders can benefit from practicing GVT in the off-season to gain lean muscle mass.
3. 3. GVT can lead to increased endurance. In addition to building muscle mass, the high-intensity nature of GVT can help you endure more strenuous workouts for longer periods of time.

Keep these important factors in mind when practicing GVT.

1. 1. Train once every four to five days. GVT places your muscles under extreme levels of stress. Several rest days will be necessary for a full recovery, so it's recommended that you only practice GVT once every four to five days.
2. 2. Practice one exercise per body part. When practicing GVT, it's important to only practice one exercise per body part. For instance, if practicing biceps curls, avoid practicing triceps kickbacks in the same training session to avoid over-straining your arm muscles.
3. 3. Use a stopwatch to track your rest periods. One of the most challenging parts of GVT is the short rest times between sets. The cumulative fatigue can cause you to want to take longer rest intervals. However, this could negate the benefits of the workout. For the best results, use a stopwatch to time your rest periods.

A GVT workout program involves practicing ten sets of ten reps of different high-volume weightlifting exercises. Warm up for your training session by practicing pull-ups, chin-ups, or crunches, then consider practicing these exercises in your GVT program.

1. 1. Close grip bench press: The close grip bench press is a compound exercise performed by lying on a flat bench and lifting a weighted barbell. This type of bench press uses a closer grip than a traditional bench press. The posture of a close grip bench press puts special emphasis on the triceps. With proper form, the close grip bench press can put less strain on your shoulder joints and encourage hypertrophy, or muscle growth, in your arms and shoulders.
2. 2. Barbell curl: A barbell curl is a variation of the biceps curl that uses a weighted barbell. Perform barbell curls by grabbing a barbell with a shoulder-width supinated grip (palms facing towards your body). Hinge your elbows, and lift the barbell toward your chest.
3. 3. Bent-over row: The bent-over row, also known as the barbell row and the barbell bent-over row, is a compound exercise that activates muscles throughout your upper and lower body. Perform bent-over rows by hinging your hips and leaning forward to lift a weighted barbell toward your body with a rowing movement pattern.
4. 4. Barbell back squat: A barbell squat, also known as a barbell back squat, is a compound exercise that activates muscle groups throughout your lower body, including your hamstrings, glutes, and lower back muscles. Perform barbell squats by standing with your feet shoulder-width apart. Take a deep breath and unrack a weighted barbell, holding it on your upper back. Keep your chest up and your back straight as you hinge your hips and knees to lower your body through a full range of motion into a squat position.
5. 5. Sumo deadlift: The sumo deadlift is a variation on the conventional deadlift with a wider stance and a shorter range of motion. The benefits of the sumo deadlift include the strengthening of your quadriceps, hamstrings, and glutes, as well as lessening pressure on your lumbar spine. For some lifters, the wider stance of the sumo deadlift variation allows for heavier weight on the barbell.
6. 6. Lat pulldown: A lat pulldown is a compound exercise that targets your back muscles. Perform the lat pulldown exercise by sitting in front of a cable machine with a pulldown bar. Grab the bar and bend your elbows to lower it closer towards your upper chest. Raise the bar and repeat this movement for ten repetitions.
7. 7. Incline dumbbell press: The incline dumbbell press, also known as the incline chest press and the incline dumbbell bench press, is an upper body workout that engages the pectoral muscles in your chest, the triceps on the backside of your arms, and the anterior deltoid muscles on the front of your shoulders. The angle of the adjustable bench in this variation puts more tension on your upper chest muscles than a flat bench press.
8. 8. Calf raises: The calf raise, also known as the standing calf raise, is a bodyweight exercise that targets the muscle groups in your lower legs. Perform calf raises by standing tall with your feet hip-width apart. Lift your body by pushing into the fronts of your feet, activating your calf muscles as you stand on your tiptoes. Return to a regular stance and repeat the movement pattern. Although calf raise exercises require no equipment, you can add an additional challenge by holding a kettlebell or a pair of dumbbells during the exercise.
9. 9. Hamstring curls: Hamstring curls, also known as leg curls, are isolation exercises that target the hamstring muscles on the backs of your legs. Perform hamstring curls by lying on the floor face-down. Activate your core and keep your back straight as you bend your knees. Lift your lower legs closer to your glutes and extend them slowly. Continue this movement for ten repetitions. You can also perform hamstring curls on a lying leg curl machine.
10. 10. Leg press: A leg press is an isolation exercise that targets muscle groups throughout your lower body, including your quads, hamstrings, and glutes. Practice leg presses by sitting against the backrest of a leg press machine. Place your feet against the footplate with your knees bent at a 90-degree angle. Slowly push against the footplate to move a pulley attached to weight plates. Return the footplate to its original position and repeat for ten repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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