Building serious muscle and strength takes a lot of time and dedication. If you want to work hard and see significant results, German Volume Training may be a great option.
German Volume Training, commonly called the "10x10 workout," is an old-school German training style popularized by Rolf Feser, a national weightlifting coach at the time. You can expect significant muscle gains since the program contains high set counts and moderate reps.
A detailed outline of the program and sample workouts can be found below.
Table of Contents:
- Sample Workout Program
- German Volume Training Workout Requirements
- Does German Volume Training Work?
- Benefits of German Volume Training
- German Volume Training Nutrition
- The Disadvantages of German Volume Training
- Frequently Asked Questions
- Outro
Sample Workout Program
This is an incredible sample workout program based on a five-day cycle. After four cycles of Phase 1, move on to Phase 2.
If you feel burnt out or are not seeing the results you're expecting, it may be better to switch to another training program for 3-4 weeks.
Phase 1: German Volume Training Program
Day 1: Chest & Back
| Exercise | Sets | Reps | Tempo |
| 1A Bench Presses @60% 1RM | 10 | 10 | 4020 |
| 2A Pull-Ups | 10 | 10 | 4020 |
| 3A Rest - 90 seconds | |||
| 1B Incline DB Flyes | 3 | 10-12 | 2020 |
| 2B One-Arm Dumbbell Rows | 3 | 10-12 | 2020 |
| 3B Rest - 60 seconds |
| Exercise | Sets | Reps | Tempo |
| 1A Barbell Back Squats @60% 1RM | 10 | 10 | 4020 |
| 2A Lying Leg curls | 10 | 10 | 4020 |
| 3A Rest - 90 seconds | |||
| 1B DB Deadlift | 3 | 10 | 2020 |
| 2B Seated Calf Raise | 3 | 10-12 | 2020 |
| 3B Rest - 60 seconds |
Day 3: Off
Day 4: Arms and Shoulders
| Exercise | Sets | Reps | Tempo |
| 1A Barbell Shoulder Press @60% 1RM | 10 | 10 | 4020 |
| 2A DB Alt. Hammer Curls | 10 | 10 | 4020 |
| 3A Rest - 90 seconds | |||
| 1B Rear Delt Flyes | 3 | 8-10 | 2020 |
| 2B Tricep Dips | 3 | 10-12 | 2020 |
| 3B Rest - 60 seconds |
Day 5: Off
Phase 2: Follow-Up German Volume Training Routine
After completing phase 1 or switching to another program for a while, I recommend completing the following phase for two cycles. For the exercises with ten sets, it's best to use a weight load that you'd normally complete for 12 reps.
This program focuses more on tempo and less on volume.
Day 1: Chest & Back
| Exercise | Sets | Reps | Tempo |
| 1A Incline Dumbbell Presses | 10 | 6 | 5010 |
| 2A Wide-Grip Lat Pulldowns | 10 | 6 | 5010 |
| 3A Rest - 90 seconds | |||
| 1B Flat Dumbbell Flyes | 3 | 6 | 3020 |
| 2B Bent-Over Rows | 3 | 6 | 3020 |
| 3B Rest - 60 seconds |
Day 2: Legs & Abs
| Exercise | Sets | Reps | Tempo |
| 1A Barbell Deadlifts @60% 1RM | 10 | 6 | 5010 |
| 2A Seated Leg Curls | 10 | 6 | 5010 |
| 3A Rest - 90 seconds | |||
| 1B Twisting Crunches | 3 | 12-15 | 3020 |
| 2B Standing Calf Raises | 3 | 12-15 | 3020 |
| 3B Rest - 60 seconds |
Day 3: Off
Day 4: Arms and Shoulders
| Exercise | Sets | Reps | Tempo |
| 1A Close Grip Bench Press | 10 | 6 | 5010 |
| 2A Incline DB Curls | 10 | 6 | 5010 |
| 3A Rest - 90 seconds | |||
| 1B Seated Lateral Raises | 3 | 10-12 | 3020 |
| 2B Skull Crushers | 3 | 10-12 | 3020 |
| 3B Rest - 60 seconds |
Day 5: Off
History Behind German Volume Training
German Volume Training originated in mid-1970 in Germany and is typically attributed to National Weightlifting Coach Rolf Feser, who is believed to have used a version of GVT with the German Weightlifting team. GVT began to gain widespread popularity beyond weightlifting circles whenever bodybuilders and other fitness enthusiasts started to adopt the program.
Over the years, it has been adapted and modified by various trainers and fitness professionals to suit different fitness levels and goals. In the rest of this article, we are going to focus more on the core principles of GVT and the different requirements you'll need to follow to see significant strength gains.
German Volume Training Workout Requirements
1. Training Frequency
There aren't any set recommendations regarding how often you should do German Volume Training. The option I laid out above follows a 30-day cycle and a two-week phase that changes the tempo.
Due to what a German Volume Training plan demands on the body, I wouldn't recommend doing it year-round. Instead, focus on doing it for a couple of months at a time and then switching to a different program for a while.
One training session every four to five days per body part is more than sufficient.
2. Systematic Split
GVT typically follows a split routine, organizing workouts based on specific muscle groups. One of the most common splits involves training chest and back on one day, legs and abs on another day, and then resting for a day.
Arms and shoulders then follow the rest day.
3. Progression Factor
Progressive overload is the basic principle behind GVT. As the name suggests, the goal is to increase the training load over time gradually. This can be achieved in a couple of ways. Either by adding weight, increasing repetitions, or improving overall workout intensity.
The progression factor in GVT ensures that you will continue to grow and prevent your body from completely adapting to the training.
4. Number of Exercises
GVT focuses on a select number of compound exercises to maximize muscle engagement and the program's overall effectiveness. Typically, a workout in the program has four primary exercises.
The limited number of exercises ensures a focused and efficient workout routine.
5. GVT Program Tempo
The tempo in the above sample workout refers to the speed at which each repetition is performed. GVT is most effective when incorporated into a controlled tempo to maximize muscle engagement and stimulate growth.
The typical tempo used for GVT is represented as a series of numbers, which indicates the duration of each phase of the movement.
GVT Tempo Example:
1A Bench Press: 4 seconds eccentric, 0 seconds pause, 2 seconds concentric, 0 seconds pause (4020)
Maintaining a controlled tempo throughout each rep is essential for achieving the desired training effect and preventing momentum-driven repetitions.
6. Rest Intervals
From experience, the first couple of supersets of German Volume Training don't feel difficult and make you wonder why a rest period is worked into the program. However, the deeper you get into your sets, the more you'll realize their importance.
GVT has specific rest intervals for both "A" exercises (main compound movements) and "B" exercises (supplementary movements).
Rest Intervals:
- "A" Exercises: 90 seconds rest between sets
- "B" Exercises: 60 seconds rest between sets
I suggest setting a timer on your phone or watch to ensure you take the right amount of time for your rest periods.
Does German Volume Training Work?
While GVT has gained popularity for its muscle and strength-building capabilities, it isn't suitable for everyone. It is an advanced technique requiring a decent understanding of lifting techniques and strong willpower.
Key Points:
Individual Variation: Less advanced lifters usually don't require the intense high-volume training of GVT to make substantial progress since they are not as accustomed to the stress associated with working out.
Recovery Considerations: Individuals with impaired recovery, such as inadequate sleep, fat-loss diets, or high-life stress, might find a more moderate training method more manageable. I believe a two- or four-day upper/lower split would be a more balanced alternative for these individuals.
Benefits of German Volume Training
1. Muscle Hypertrophy
One of the most significant benefits of GVT's high volume and progressive overload is its potential to induce muscle hypertrophy. The high rep volume puts your body under enough stress on the targeted muscle groups.
The combination of intense workload and progressive overload forces the muscle fibers being worked to adapt and grow into lean body mass.
2. Strength Gains
German Volume Training focuses on hypertrophy and is an incredible way to build strength. Since resistance should gradually increase, the muscles and central nervous system are challenged and forced to recover and rebuild.
As a result, individuals engaging in GVT often experience significant gains in strength.
3. Efficiency
GVT's simplicity due to the program's simplicity on compound movements makes it a time-efficient yet intense training regimen. This can be an attractive option for individuals with limited time for workouts yet don't want to compromise intensity.
4. Structured Program
GVT eliminates guesswork about what workout you should do that day and helps you stay focused on your training goals. It provides a structured program with clear exercise selection, volume, and progression guidelines.
This isn't just a benefit of GVT; staying focused and following any systematic workout plan contributes to consistent progress and results.
German Volume Training Nutrition
Regardless of how hard you work, if your nutrition isn't where it needs to be, you won't be getting the full benefits of the training. Nutrition plays a vital role in supporting the demands of German Volume Training (GVT) because it allows you to prioritize key nutritional aspects that contribute to recovery, energy levels, and muscle growth.
Here's a short and sweet guide to nutrition for German Volume Training:
1. Macronutrient Balance
Protein:
Protein is incredibly important for muscle repair and growth, making it essential for individuals engaging in any kind of high-intensity training, especially GVT. I recommend that most healthy and active adults try to get 1-1.5 grams of protein per pound of body weight.
Of course, this is a general guideline, so you may need more or less protein based on factors like age, pregnancy, health conditions, and fitness goals.
Carbohydrates:
Contrary to what the internet has been saying, carbohydrates are not the enemy; they provide the energy necessary for the intense workouts associated with GVT.
To be efficient and effective with your nutrition, prioritize eating complex carbohydrates to maintain energy levels throughout the training session and support glycogen replenishment post-workout with simpler carb sources like fruit.
Fats:
Healthy fats are essential macronutrients that provide the body with essential fatty acids, help support hormone production, are great for joint health, and improve the body's ability to absorb fat-soluble vitamins. While carbohydrates are the body's primary energy source, fats can also be used as an energy source.
I enjoy adding healthy fats such as avocados, nuts, and olive oil to my diet.
2. Hydration
It may not seem that important, but staying well-hydrated is crucial for performance, recovery, and overall health. As you sweat while training, you slowly decrease your performance, increase the risk of muscle cramps, and potentially compromise recovery efforts.
Pre-Workout Hydration:
Drink at least a couple of glasses of water before your GVT session to ensure that you start your workout adequately hydrated.
During Exercise:
Consume water regularly during GVT sessions, especially if the workout is lengthy or you're sweating heavily. The American Council on Exercise suggests drinking 7-10 ounces of water every 10-20 minutes during exercise.¹
Post-Workout Hydration:
Rehydrate after GVT with water or a low-calorie sports drink containing electrolytes to replenish both fluids and electrolytes lost through sweat. As a general rule, drink 16 to 24 ounces of fluid for every pound of body weight lost during exercise.
3. Overall Dietary Considerations
Pre-Workout Nutrition:
To properly fuel your workouts, consume a balanced meal containing carbohydrates, protein, and some fats 2-3 hours before a GVT session.
Post-Workout Nutrition:
To kickstart the recovery process, consume a post-workout meal or protein shake containing a combination of protein and carbohydrates within 30-60 minutes after completing GVT. If you are going to drink a protein shake, aim for a fast-digesting protein source, like whey protein isolate, to kickstart muscle recovery.
Caloric Surplus:
GVT can be physically demanding, and to give your body the best chance of putting on muscle and strength, try to maintain a slight caloric surplus. A calorie surplus also helps provide the extra energy needed to enhance muscle recovery, repair, and glycogen replenishment.
Micronutrients:
Micronutrients include vitamins and minerals, which can be consumed by eating fruits and veggies or taking supplements like multivitamins. A diverse range of vitamins and minerals supports your immune system, bone health, and other physiological processes.
Consuming various fruits and vegetables high in antioxidants helps reduce oxidative stress, typically when training intensively.
You can find the Best Multivitamins for Men and Women by following the links.
Meal Frequency:
Eating smaller but more frequent meals throughout the day, instead of eating sporadically, ensures that your body has a steady supply of nutrients and energy. This prevents significant energy dips throughout the day that can affect performance.
Supplementation:
While supplements can be helpful and fill gaps in your day, they should not replace getting most of your nutrients through whole, minimally processed foods. However, supplements can be particularly helpful for those with dietary restrictions or those who may struggle with getting everything they need through food alone.
If you are going to consider taking supplements, only buy products from reputable brands that go through rigorous testing. The supplements I recommend the most to clients are whey protein, creatine, and multivitamins.
The Disadvantages of German Volume Training
1. Risk of Overtraining
One of the biggest drawbacks of German Volume Training is the increased risk of overtraining due to its demanding high training volume. This can be especially true if you try to do it for extended periods without proper recovery.
Overtraining can lead to excessive fatigue, an increased risk of injury, and strain on the central nervous system. To reduce the risk of overtraining, incorporate recovery periods and rest days into your training schedule.
2. Not Ideal for Beginners
Most beginners not accustomed to high-intensity workouts may struggle with the physical demands and mental fortitude required to complete GVT. I recommend that beginners focus more on gradually building strength and endurance.
It is also essential for beginners to master proper form and technique in the foundation exercises before progressing to more complex training methods like GVT.
3. Limited Exercise Variety
GVT focuses on a few compound exercises that can lead to limited overall muscle engagement and variety. While compound movements are effective, focusing solely on the same exercise movements can neglect some muscle groups and potentially result in muscle imbalances.
Frequently Asked Questions
Does German Volume Training Really Work?
From personal experience and having clients try it out, German Volume Training (GVT) has proven an effective way to achieve muscle hypertrophy and strength gains. I believe GVT's success lies in its high-volume approach, progressive overload, and focus on compound movements.
However, it's worth mentioning that the effectiveness of any training program, including GVT, can vary among individuals based on many factors, such as fitness level, consistency, and adherence to the program.
In fact, one study I found on the subject stated that performing more than five sets per exercise does not promote more significant muscle gains in muscle strength and hypertrophy.² So, your results may vary if you decide to try a GVT workout plan.
How Long Does it Take to See Results From German Volume Training?
As a certified personal trainer, I saw significant results within six to eight weeks with consistency and dedication. My body reacted positively to the high volume and intensity of GVT, stimulating muscle growth and strength development, but your responses may vary.
To give yourself the best chance of seeing results, patience and commitment are crucial, as are other factors like nutrition, recovery, and overall lifestyle, which also influence the speed of results.
Is German Volume Training good for hypertrophy and strength?
The German Volume Training method is a well-thought-out program promoting muscle hypertrophy and strength. The program's ten sets of 10 reps scheme break your muscle fibers down and cause significant metabolic stress, contributing to hypertrophy.
Additionally, if you can focus on challenging the muscles with increasing resistance, you will most likely see significant strength gains in your one rep max.
Is German Volume Training Good For Fat Loss?
While GVT is mainly known for its effectiveness in muscle hypertrophy and strength gains, it could also be considered a fat loss program. Any form of resistance training can contribute to fat loss through various mechanisms, such as metabolic impact, caloric expenditure, and muscle building.
I would like to mention that despite these potential fat loss benefits, other factors highly influence fat loss, including sleep, stress management, and diet. GVT should be looked at as a component of fat loss instead of the only solution.
Outro
German Volume Training is an intense program that, when done consistently for 4-6 weeks and combined with good food and recovery, will help you to hit more strength goals and develop more muscle mass. If you are a new lifter or someone who isn't interested in getting stronger relatively quickly, here are some other popular training programs you might like:
Best Strength Training Programs
References
- “How Hydration Affects Performance.” Www.acefitness.org, https://ift.tt/bK2QEaf.
- “Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—a Pilot Study.” Sports, vol. 6, no. 1, 29 Jan. 2018, p. 7, https://ift.tt/LWB2KUe.
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