German Volume Training

German Volume Training (GVT) is one of the most tried and tested muscle building (hypertrophy) programs. It has proven time and again to be super effective at building muscle. Of course, when the muscle is built, our overall basal metabolic rate (BMR) is improved-meaning we burn through more calories when at rest. So, GVT can also be effective for improving body composition and fat loss.

How to GVT

Basically, you choose big ‘bang for buck exercises’ for each muscle group and perform 10 sets of 10 reps with a load around 60% of your 1RM. Rest is limited to 60 seconds between sets.

The first 4 sets might feel ‘light’ but by the second half of the sets the lactate will be building up and you’ll be begging for mercy. But that only means you’re doing it right! GVT works by severely stressing the muscle fibres. In response to the extreme stress applied by 10 working sets, the muscle has no choice but to grow. GVT can be brutally hard but the results speak for themselves and make your hard work all worth it! After completing a phase of GVT (4-6 weeks) it is best to change to a program of higher intensity (heavier weights) and lower reps for the following 4-6 weeks.

The program

There are 3 weight training days prescribed. Program 1 has a quad and push-movement focus. Program 2 has a posterior chain and pull-movement focus. Both of these programs abide by the GVT method with the first two exercises being performed for 10 sets of 10 reps. The second superset of exercises are accessory exercises and you perform only 3 sets of ten reps for each of these. Program 3 is the beach muscle program- arms, abs and a bit of conditioning. Program 3 is not GVT, there are only between 3-4 sets of each exercise to be performed.

Weekly training guidelines

If hypertrophy is your main goal follow this outline:

• Monday: Program 1
• Tuesday: Program 2
• Wednesday: Yoga
• Thursday: Program 3
• Friday: Program 1
• Saturday: MetCon or HIIT class
• Sunday: Rest

If fat loss is your main goal follow this outline:

• Monday: MetCon or HIIT class
• Tuesday: Program 1
• Wednesday: Yoga
• Thursday: Program 2
• Friday: Program 3
• Saturday: MetCon or HIIT class
• Sunday: Rest

Program 1: Quads and Push movements

Program 2: Posterior Chain and Pull movements

Program 3: Arms, Abs and Conditioning