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Saturday August 18, 2018

What is German Volume TrainingGerman volume training was first introduced by Germany and made extremely popular through Rolf Feser, the former head coach of weightlifting there. Vince Gironda, one of the smartest bodybuilders ever, was also a keen advocate of this training methodology. The method consists of performing 10 sets of 10 reps for each muscle group on that day. Thus, if you are to train chest and back together, you would complete 10 sets of 10 reps on a chest exercise and 10 sets of 10 reps on a back exercise. Then you could add another exercise for each muscle group for a standard 3 sets afterwards.

Why it is GVT effective for muscle growth?

German volume training can help an individual gain as much as 10lbs of lean muscle in as little as 8 weeks. This is significant amount of muscle, considering it is without fat gain. German volume training is effective due to the effectiveness of fatiguing the muscles. The more you fatigue the muscles, the more reasons they’ll have to adapt and grow bigger. And with a combined 100 intense reps of just one exercise, this will be sure to fatigue your muscles more than before.

As german volume training is quite intense, recovery times may take longer, due to the excessive fatigue. Be sure to take extended rest if needed to prevent overtraining your muscles. Rest in-between sets should be no less than sixty seconds. Any less than this and overtraining may become a possibility in non-elite athletes.

Maximise the effect of GVT

As it will sap a lot of your energy, make sure you consume a meal approximately one hour before your session, to keep energy levels high throughout your workout. These carbohydrates should be from unrefined sources, with examples being, potatoes, oats, wholemeal bread, wholemeal pasta, brown rice etc. If refined carbohydrate sources are consumed such as white bread, white rice, sugars, crisps etc. then your blood sugar levels will come crashing. This will result in tiredness and fatigue during your workout, negatively effecting your performance.

Here are some possible healthy snacks/meals to provide high energy levels for your german volume training:

    •  Tuna mayo jacket potato, with a salad consisting of lettuce and cucumber
    •  Porridge with stevia as a sweetener (stevia is sweet like sugar without the calories or blood sugar effects)
    •  Chile with brown rice and home- made wholemeal garlic bread
    •  Spaghetti Bolognese made with wholemeal pasta and mushrooms added
    •  Whey protein shake mixed with oats and creatine (for endurance)

Post-workout, whey protein and some form of sugars should be consumed. Whey protein is a fast acting protein that will supply the muscles with, high quality protein and amino acids, to start the rebuilding process quickly. And sugars help draw the protein into the muscle cells, helping create a more anabolic or muscle building environment in the body.

Author Bio

Erny is a personal trainer based in Wiltshire, England. He helps his clients discover how to put on weight and build muscle. He is the CEO of, with his quest to try and help people build the body they dream of, by educating them with articles on his website.


+1 #1 Andrew 2013-06-16 20:58
GVT is a *great* workout plan... But I change my programs around on a regular basis to maintain muscle confusion.

If you have not implemented GVT into your rotation, you MUST give it a try!!

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