German Volume Training
Sprechen sie Deutsch? Oh, don’t get confused. I’ll translate this for you. It means ‘Do you speak German? But you don’t need to be fluent in German to master German Volume Training. If you are prepared for the ultimate workout program to attain muscular growth, look no further - German Volume Training (GVT) is for you. It is a time-tested system that’s as excruciating as it is efficient. It’s brutally hard but it’s an efficient way to pack on muscle fast. In power coaching circles, this technique is frequently called the Ten Sets Methods.
The idea of GVT is uncomplicated: subject your body with adequate volume to force it to grow. GVT is an arrangement that has been used by powerlifters, bodybuilders and Olympic lifters to break plateaus and gain mass. In spite of the target that the lifter has in mind, GVT has been and continues to be proven thriving even today. Anyone who wants to be victorious in the world of weightlifting needs to be cognisant about this training technique.
It was shaped during the mid-70s in Germany and was popularised by the National coach of weightlifting Rolf Feser. By smashing that much volume and time-under-tension onto your muscles, you’ll generate an unsurpassed stimulus for muscle growth and repair. You’ll flood your fibres with blood to produce a prodigious pump. You’ll create enormous hypertrophy in your slow-twitch muscle fibres. On a biological level, you’ll also amplify the mitochondrial and capillary density within your slow-twitch muscles to recuperate better between sets and become fatigue-resistant.
How to do
“The concept around this style of working out is doing a lot of volume on a certain muscle group, for example doing ten sets of an exercise like a back squat for 5 to 10 reps per set”, says Devon Van Onselen, Head Strength and Conditioning Coach - Prosport Fitness Centre.
He further explains, “If you are an experienced lifter and have lifted more than your body weight, you will find better results by doing 10 sets of 5 and increasing the load by 10 per cent every second set. Start at 50 per cent of your one rep max and build up. For the less-experienced lifter, try starting with 10 sets of 10 at 60 per cent and stick with it for the entire workout out.”
Each workout is divided between your upper and lower body, both done twice per week. All you need are two exercises per workout: one that pulls out and one that pushes - that way, you’re strengthening non-competing muscle groups while pounding your fibres with multi-joint movement that target a lot of mass simultaneously.
The only exclusion to the 10X10 is your legs. When you do squats, for instance, all of your leg muscles are exercising to varying degrees. And subjecting your leg muscles to 200 total repetitions would be too much. Therefore, split your workout into 60 reps with one exercise (knee-dominant) and 60 with another (hip-dominant).
One last warning
GVT is brutal, fierce and cruel. You use every bit of rest to suck wind and you feel awful flame with every second under the bar. (4-second eccentrics for 10 reps add up to almost minute-long sets). After you set, you’ll throw the weights off, slouch by a corner in a stun, stalk the clock until 60 or 90 seconds elapse and do it again.
For that reason, you must start light. Be easy. Starting too heavy will put down your progress. The thumb rule is to use 60 per cent of your one-rep max. Additionally, do GVT for only six to eight weeks at most to shun overtraining.
At last, eat like a gymnastic horse. GVT is not a fat-loss programme or else a maintenance routine – it’s for growth. You need to give your body sufficient calories and nutrients to repair and build.