Introduction
Originating in Germany in the 1970s, German Volume Training (GVT) has gained popularity as a high-volume training protocol aimed at rapidly increasing muscle mass and strength. Also known as the ‘ten sets method’, this training method does exactly what it says on the tin; you perform 10 sets of 10 repetitions for a single exercise. This blog will delve into what makes GVT unique, and whether it might be the right fit for your fitness goals.
How It Works
GVT was popularised many decades ago by renowned strength coach Charles Poliquin. This training is characterised by its simplicity and intensity. The basic framework involves:
The Lift
- Select a compound exercise (such as squats, deadlifts, bench presses, or rows).
The Work
- Perform 10 sets of 10 repetitions with a weight that is typically around 60% of your one-repetition maximum (1RM).
The Rest
- Rest between sets are kept relatively short (usually around 60-90 seconds). This is to maintain a high level of intensity throughout the workout.
The Regression
- If you fail a set by not reaching the full 10 reps, decrease the load by 2.5-5kg on the next.
Benefits:
1. Muscle Building
GVT is renowned for its ability to induce rapid muscle growth, due to the high volume and time under tension it imposes on the muscles. This makes it an attractive option for individuals looking to pack on muscle mass in a relatively short period.
2. Time Efficient
Despite its simplicity, GVT is highly time-efficient. By focusing on a single exercise and performing a high number of sets and repetitions, you can effectively target specific muscle groups in a short period of time, maximising muscle stimulation and growth potential.
Drawbacks:
1. Excessive Fatigue
For many, GVT contains too much volume for it to be sustainable. Eventually, this can cause fatigue, overtraining and result in injury.
2. Poor Technique
Interrelated to the point above, is poor execution of technique. While technique is always slightly different rep to rep (motor variation), GVT can exacerbate this due to the sheer number of reps involved. If this is the case, switch to a less volume-intensive training method, which can be sustained consistency.
Who Should Use GVT?
In my opinion, GVT is best suited to elite and advanced strength sport athletes, who are able to adequately recover from it, and maintain technique despite huge levels of fatigue. Beginner and intermediate lifters will see a good amounts of hypertrophy without needing to resort to GVT.
Summary
German Volume Training is a bit like communism. Simple in theory, but difficult in practice. It can be a valuable tool for experienced lifters seeking to break through plateaus and pack on size in a short period. However, I would encourage beginners to use this training method sparingly, due to the potential for fatigue and injury. If you do give it a shot, remember to listen to your body, prioritise proper form, and stay on top of your nutrition and recovery.