posted 10th September 2025
Today we look at German Volume Training (GVT). What is it? Are there benefits to making it part of a progressive resistance programme? German Volume Training is a weightlifting programme designed to help increase muscle size and strength. It typically involves performing a high volume of sets and reps with a moderate weight, focusing on compound exercises. Here are the key aspects of GVT:
STRUCTURE
The most common structure is 10 sets of 10 reps for a specific exercise. This is usually done for major muscle groups, like the chest, back, legs, and shoulders.
EXERCISE SELECTION
Focus on compound movements such as squats, deadlifts, bench presses, and pull-ups. These exercises engage multiple muscle groups, making them effective for hypertrophy.
REST PERIODS
Rest between sets is usually kept to 60-90 seconds. This short rest period helps maintain a high level of intensity and keeps the muscles under tension.
WEIGHT SELECTION
The weight used should be around 60-70% of your one-rep max (1RM). This allows you to complete all 10 sets while still challenging your muscles.
Typically, GVT can be done for 3 days a week, focusing on different muscle groups each day. For instance, you might train legs on one day, chest and triceps on another, and back and biceps on the third.
PROGRAMME ADAPTATION
As you adapt to the programme, you can increase the weight or add more sets to continue challenging your muscles.
NUTRITION
Adequate protein intake and rest are crucial for recovery and muscle growth while following this intense programme.
GVT can be quite demanding, so it's important to listen to your body and adjust as needed to prevent overtraining and injury.