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What Is The Best German Volume Training Routine?

What is the best German volume training routine? Our forum members share clear and concise ideas about this training system, the workouts and who it would benefit the most. Learn more right here!

By: Workout Of The Week


TOPIC: What Is The Best German Volume Training Routine?

The Question:

Get clear and concise ideas about this training system, the workouts and who it would benefit the most.

What is German Volume Training and who would benefit from this technique? Who would not benefit?

What is the best German Volume Training routine? Be specific.

When did German Volume Training start being used as a common training technique?

Bonus Question: Have you used this type of training and what were the results?

Show off your knowledge to the world!

The Winners:

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      1st place - 75 in store credit.
      2nd place - 50 in store credit.

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1st Place - LJ57
View This Author's BodySpace Here.


German Volume Training
What Is German Volume Training & Who Would Benefit From This Technique? Who Would Not Benefit?

German Volume Training (GVT) is also known as the "Ten sets method" because it employs ten sets of ten reps of one exercise for each muscle group. The "German" comes from the fact that it has origins in the countries of Eastern Europe.

First popularized by weightlifting coach Rolf Feser, it did not become a real training phenomenon until Vince Gironda began promoting it in the United States.

In the 1990's it became even more popular thanks to Charles Poliquin and his use of this method of training with Olympic athletes. As far as its actual invention, it is not known exactly who first came up with this method of training.

Most GVT programs involve training each muscle group once every five days. This frequency, however, is not a general rule carved in stone, and you can adjust this program to give yourself more recovery time if needed or desired.

Many people prefer to train each muscle group once every seven days while following a GVT program. With this kind of volume, it is always best to make sure you are giving yourself plenty of time to recover.

GVT works well for most people who use it because it provides a large amount of volume of repeated work to a single muscle group with one solitary exercise. Adaptation by the body to this tremendous amount of stress results in hypertrophy of the muscle fibers.

For even experienced trainers, this program provides a good shock to the muscles and often leads to impressive gains. To really benefit from GVT, you should pay careful attention to diet and nutrition. If you are not getting enough of the nutrients, such as protein, carbohydrates, and healthy fats that you need for optimal recovery, then you will not get the maximum benefits from this kind of high volume training.

If you find yourself subject to overtraining then you may wish to avoid GVT. It incorporates a high amount of volume and greater frequency than many training plans. If you easily over train despite paying careful attention to diet, nutrition and supplementation, then you would probably be better off with a program that uses less volume and frequency of training.


Training Routine
What Is The Best German Volume Training Routine? Be Specific.

The best GVT routine is commonly referred to as Optimized Volume Training. (OVT) This variation of traditional GVT involves a redistribution of the 100 reps you use. Rather than working each muscle group with ten sets of ten reps of the same exercise, you split the reps up by employing two exercises that effectively become one superset.

Your first exercise in the superset should be a compound movement such as the squat, bench press, deadlift, barbell row, etc. that will be performed for five reps. For the second exercise of the superset, you use an isolation movement for that muscle group.

A few examples would be flyes for chest, concentration curls for biceps, and leg extensions for quadriceps. Like the compound movement, the isolation movement will also be performed for five reps. The tempo, however, should be slowed down.

There are two options, both very effective, that can be used with OVT. First, you can do ten supersets of two exercises for one muscle group. You can also opt to perform ten supersets incorporating four different exercises.

To do this you should pick a compound movement and an isolation movement and do five supersets with five reps on the compound movement immediately followed by five reps on the isolation movement. Each ten rep combination constitutes one superset. Instead of doing five more of the same sets, you can pick another compound movement and another isolation movement.

There have been many ideas about rest intervals with GVT. Vince Gironda advocated resting less and less with progression, going from two minute rest intervals all the way down to just 15 seconds. You will find a variety of opinions about how much rest should be taken between sets ranging 15 seconds all the way up to 2-3 minutes.

I have found that 60 seconds works best for me. In addition, you will likely find that a short period of rest does not adversely affect your ability to maintain strength and endurance throughout the workout. You reach a rebound a little over half way into the workout where you are able to perform as many or more reps than you did at the beginning or middle of the workout. You may even find that you can increase the weight a little bit and still fulfill the goal of reaching 100 reps.

There are a variety of ways you can devise a workout split, but ultimately you want to spread the muscle groups out over 4-to-5 days due to the high volume. The following workout split is one which I frequently use and have benefited from. You can certainly change up exercises, muscle group pairings, tempo, rest intervals and rest days as you see fit.

Day One: Chest & Back:

Exercise Sets Reps Tempo Rest Intervals
A1. Bench Press 5 5 201 0
A2. DB Flyes 5 5 602 60 seconds
B1. Incline Bench Press 5 5 201 0
B2. Incline DB Flyes 5 5 602 60 seconds
C1. Cable Lats Pulldown 5 5 201 0
C2. DB Rows 5 5 602 60 seconds
D1. Barbell Rows 5 5 201 0
D2. Pullovers 5 5 602 60 seconds

Day Two: Legs:

Exercise Sets Reps Tempo Rest Intervals
A1. Squats 5 5 201 0
A2. Lunges 5 5 602 60 seconds
B1. Leg Extensions 5 5 201 0
B2. Leg Curl 5 5 602 60 seconds
C1. Stiff-Leg Deadlift 5 5 201 0
C2. Hamstring Extensions 5 5 602 60 seconds

Day Three: Arms:

Exercise Sets Reps Tempo Rest Intervals
A1. Barbell Curl 5 5 201 0
A2. DB Curl 5 5 602 60 seconds
B1. Preacher Curl 5 5 201 0
B2. Reverse Curl 5 5 602 60 seconds
C1. Cable Triceps Pressdown 5 5 201 0
C2. Skull crushers 5 5 602 60 seconds
D1. Close Grip Bench Press 5 5 201 0
D2. Overhead Cable Extensions 5 5 602 60 seconds

Day Four: Shoulders & Abs:

Exercise Sets Reps Tempo Rest Intervals
A1. DB Press 5 5 201 None
A2. Side Lateral Raise 5 5 602 60 seconds
B1. Barbell Military Press 5 5 201 None
B2. Bent Over Lateral Raise 5 5 602 60 seconds

Note: Abs don't need to be trained with OVT principles. You can stick with your current routine for abs and insert them into the day you prefer.


A Common Technique
When Did German Volume Training Start Being Used As A Common Training Technique?

Although it began to gain in popularity after Vince Gironda introduced it to an American audience, its use as a common training technique really came into being when Charles Poliquin began training Olympic athletes with GVT.

It was around 1995 when GVT became common as a result of an article that Charles Poliquin wrote. Since this time there have been many articles written about GVT as well as effective variations of it that have led to its increasing popularity.


Bonus Question
Have You Used This Type Of Training And What Were The Results?

I have used GVT many times and still use it as a routine about once every eight weeks. My body has responded exceptionally well to this type of training. The first time I used it I was able to blast through a plateau that had plagued me for several months. It also eliminated the boredom that was starting to creep into my training as a result of following the same old routine involving heavy weights and lower rep ranges.

I had never performed 100 reps for the same muscle group in my life, let alone 100 reps using one single exercise. Although I was initially much more sore than I had ever been, I soon found my body adapting to the new stress and my strength increasing drastically. I was able to get my arms to finally get over 15 inches after they had been stagnating at that number for months.

RELATED POLL
Have You Used German Volume Training Before?

Yes, It Was Great!
Yes, But I Wasn't Impressed.
No, It Doesn't Sound Useful To Me.
Not Yet, But I'll Try It Soon.


2nd Place - EAGLES 56
View This Author's BodySpace Here.


German Volume Training
What Is German Volume Training & Who Would Benefit From This Technique?

G.V.T. is a weightlifting program based on completing ten sets of ten reps with the same amount of weight. The weight used should be roughly 60% of your 1 rep max or a weight that one could lift for a set of 20 reps to failure (Ex. Say one could squat 200 pounds as a 1RM, one would use 120 pounds for the proposed ten sets of ten).

60% 1 REP MAX CALCULATOR
Weight Lifted Reps
Results
1 RM
60% 1 RM

This technique would benefit anybody from beginners to bodybuilders that are looking to add significant mass to their frame since gains of 10 pounds or more are common.

Who Would Not Benefit?

    Those training for maximal strength and power should use another program since G.V.T. is better suited for muscle hypertrophy and strength-endurance instead. Athletes that do not wish to move up in a weight class should avoid German Volume Training due to the incredible gains in mass and consequently, weight.


Training Routine
What Is The Best German Volume Training Routine? Be Specific.

A successful G.V.T. routine would consider the following factors:

The Number Of Exercises:

Tempo:

    A slow eccentric (negative) of roughly 4-5 seconds and a fast concentric of around 1-2 seconds. Tempo is written as 4-0-2 which means that the weight is lowered down to a 4-second count and then immediately pushed back to a 2-second count without pausing at the bottom or top of the motion.

Rest Intervals:

    A minimal 60 seconds rest when exercises are in sequence and 90-120 seconds rest after a superset. A stopwatch is a good idea to insure constant rest intervals.

Overload Mechanism:

    Due to the high volume, abstain from intensity increasing techniques such as droplets and burnouts. Once one is capable of performing all 10 sets of 10 with constant rest intervals, increase the weight an additional 4-5%.

Training Frequency:

    This form of training is extremely taxing on the CNS (Central Nervous System) and a training session of the same body parts should be spaced 4-to-5 days apart.

1 of 3: The Central Nervous System (CNS):

CNS
The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.

This collection of billions of neurons is arguably the most complex object known.

The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.

Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.


Learn More... Back Next

Sample 9-Week Program:

Exercise Alternatives:


A Common Training Technique
When Did German Volume Training Start Being Used As A Common Training Technique?

German Volume Training, also referred to as "The ten-sets method," originated in German speaking countries and was popularized in the mid 1970s. Rolf Feser, the National Coach of Weightlifting, encouraged this routine which packed on so much additional mass that weightlifters would move up a full weight class in one 6-to-12-week cycle.


Bonus Question
Have You Used This Type Of Training And What Were The Results?

Yes, I've recently started a G.V.T. cycle and already I've noticed great gains in muscular endurance and size. I highly recommend this program to anybody seeking a quick program that delivers what it promised; increased muscle mass.

References:

  1. www.bodybuilding.com/fun/luis13.htm
  2. www.bodybuilding.com/fun/ryanm18.htm
  3. en.wikipedia.org/wiki/German_Volume_Training


What Is The Best German Volume Training Routine?

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