German Volume Training (GVT)
German Volume Training (GVT)
German Volume Training (GVT) is an approach that has been used since the 70’s in strength sports. Without lecturing too much on the detailed history (mostly because the accuracy of the history is sketchy at best), it is assumed the method originated in German speaking countries where it was discovered the high volume approach was phenomenal at helping athletes gain extraordinary amounts of lean body mass in short periods of time.
Vince Gironda pioneered a similar approach a couple of decades, but without the athletic slant – his interest was the aesthetics, not the performance enhancing possibilities.
The German coaches found that by making their athletes perform high volume sessions during the preparation phases before the competitive season, their athletes were able to pack on huge amounts of muscle – there are some reports of 10-12lbs in 6 weeks. Coach Charles Poliquin says that strength athletes have been known to move up an entire weight class during the close season, such is the hypertrophic benefits of GVT.
If GVT is so effective, why isn’t it used more?
Actually, the method has been spoken about in strength circles for a long time, but it wasn’t until coach Charles Poliquin wrote an article for Muscle Media 2000 that it really gained mass exposure in the training community. Since then he has written numerous articles and books on GVT, showing the original programme, how it can be adapted and explaining why the principles work. I trust Poliquin as the guru of the method, given he seems to have more experience than most when it comes to programming using GVT.
Having read his articles on the subject at length, I have satisfied myself with the GVT approach I am going to take. The workouts are remarkably simple yet brutally effective, as this explanation of the workout and testament to its success from Poliquin himself states…
The German Volume Training 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 10 pounds or more in six weeks are not uncommon, even in experienced lifters!
The workouts I will be performing involve 4 lifts per session – 2 main lifts of 10 x 10, followed by two accessory lifts of 3 x 10.
Rest periods will be kept at 60 seconds between sets, maintaining the high intensity. I will be training over a three day cycle, which will look like this…
Session 1: Chest & Back
- Incline dumbbell bench press 10 x 10
- Chin Ups 10 x 10
- Push Ups 3 x 10
- Bent Over Row 3 x 10
Session 2: Legs and Abs
- Barbell Back Squats 10 x 10
- Deadlifts 10 x 10
- Weighted Lever Crunch 3 x 10
- Leg Raises 3 x 10
Session 3: Shoulders and Arms
- Dumbbell Shoulder Press 10 x 10
- Hammer Curls* 10 x 10
- Tricep Extensions* 10 x 10
Update: I used the GVT approach to regain lots of lost muscle after a few training hiccups. The frequency and volume of the training paid dividends – I had regained the muscle I had lost and improved my strength and strength endurance. I am an absolute believer in the effectiveness of the approach when used properly.
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