HomeFitnessGerman Volume Training: The Art Of Getting Jacked With GVT

German Volume Training: The Art Of Getting Jacked With GVT

German Volume Training

Step into just about any gym today and you'll hear people discussing the grueling 10x10 style of training, also known as German Volume Training (GVT).

German Volume Training isn't a new fad style of training being pushed by dodgy fitness magazines, GVT dates back to the mid 70's and was revived by Charles Poliquin in the 90's.

Why isn't everyone doing 10x10?

The thought of hitting 10 sets of 10 repetitions for multiple exercises is enough to discourage even the seasoned gym-goer.

It's intense.

The workouts are long.

It sucks.

But boy, it works!

"The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!" - Charles Poliquin

Principles of German Volume Training...

  • Each workout begins with 10 sets of 10 repetitions of your main compound movement for that body part
  • The weight is to remain the same for each of your 10 sets (this should be around 60% of your 1RM)
  • Rest periods between sets should be consistently between 60 and 90 seconds
  • Increase the weight by 3% - 5% each workout you successfully complete the prescribed sets with your chosen weight
  • 5 workouts per week - 1 muscle group per workout
See also
5 Indirect Ways To Build Muscle

The German Volume Training Workout Split

  • Day 1 - Chest & Back
  • Day 2 - Legs & Abs
  • Day 3 - Rest
  • Day 4 - Arms & Shoulders
  • Day 5 - Rest

Key Exercises For Your 10x10 Workout

  • Chest - Barbell bench press
  • Back - Barbell bent over row
  • Legs - Barbell back squat
  • Biceps - Barbell biceps curl
  • Triceps - Barbell close grip bench press
  • Shoulders - Barbell shoulder press

What's Your Take On German Volume Training? Let Me Know Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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