WHAT IS GERMAN VOLUME TRAINING? (GVT)

In Germany, the ten-sets method was used in the general preparator phase to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. It was the base program of Canadian weightlifter Jacques Demers, Silver Medalist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

The Rationale

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement – gains of ten pounds or more in six weeks are not uncommon – even in experienced lifters!

Also you can use tempo: For long-range movements such as squats

Arnold Schwarzenegger on the Squat-Rack (1976)

, dips, and chins, use a 4-0-2-0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2-0 tempo.

GVT has been around for decades and is still a popular training protocol. Why? Because it works. The high volume translates into maximum muscle growth, and it's also great for fat-burning. All those reps performed on every exercise burns a tons of calories (and fat)!

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