German Volume Training or GVT is a weight lifting training method invented in the 1970s which is often used by bodybuilders to maximise muscle growth and move beyond personal plateaus.
Originally invented in the 1970’s by German weightlifting team coach Rolf Feser; German Volume Training is a demanding style of training that grew in popularity during the 1990’s by the Canadian strength coach Charles Poliquin. Sometimes known as the 10-sets method it is a popular training method with bodybuilders due to its perceived benefits in triggering rapid muscle growth.
In this blog we break down GVT and look at the following questions:
What is German Volume Training?
10 sets
10 reps
60-90s rest
How does German Volume Training work?
How effective is German Volume Training?
Although no one can dispute the fact German Volume Training triggers hypertrophy and therefore muscle growth, a number of studies have shown that GVT programmes produce poorer results than training with five sets rather than the indicated ten sets.
One study (Amirthalingam et al., 2017) took nineteen men and randomly assigned them to 6 weeks of either 10 or 5 sets of 10 repetitions for specific exercises in a split routine performed 3 times a week. Following initial measurements of lean body mass, muscle thickness and muscle strength, the men trained for 6 weeks following the assigned training programmes and were then subjected to the same measurements. The results showed that the GVT programme, in the end, was no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength.
When to use German Volume Training?
Sam’s Opinion
German Volume Training is great as something to mix it up but perhaps not much longevity if integrating into a training plan for more than just hypertrophy. It’s also great if you’re looking to test yourself mentally, getting through that many sets and reps isn’t an Great for mental resilience as it’s a lot of sets and very easy to quit early.
On the downsides, not sure the pain the next day or two is quite worth the results you get from it.
So overall, I would say GVT is great for mixing things up but not for a sustainable routine within a varied program.