German Volume Training (GVT) Workout Method
German Volume Training (GVT)10×10 method
Key Principles of GVT
- 10 Sets of 10 Reps (10×10)
- Limited Exercises Per Workout
- Short Rest Periods
- Progressive Overload
Benefits of German Volume Training
- Muscle Hypertrophy
- Increased Muscular Endurance
- Efficient Workouts
- Mental Toughness
- Strength Gains
Weekly GVT Training Split
GVT is usually performed 4-5 days per week
Day 1: Chest & Back
- Exercise 1: Barbell Bench Press
- Exercise 2: Pull-Ups
- Accessory Exercise: Incline Dumbbell Press
- Accessory Exercise: Seated Cable Rows
Day 2: Legs & Abs
- Exercise 1: Barbell Squat
- Exercise 2: Romanian Deadlift
- Accessory Exercise: Leg Press
- Accessory Exercise: Hanging Leg Raises
Day 3: Rest or Active Recovery
Day 4: Arms & Shoulders
- Exercise 1: Barbell Overhead Press
- Exercise 2: Barbell Bicep Curls
- Accessory Exercise: Tricep Dips
- Accessory Exercise: Dumbbell Lateral Raises
Day 5: Back & Chest (Variation)
- Exercise 1: Barbell Row
- Exercise 2: Dumbbell Chest Press
- Accessory Exercise: Lat Pulldown
- Accessory Exercise: Cable Chest Flys
Day 6: Legs (Variation)
- Exercise 1: Leg Press
- Exercise 2: Deadlift
- Accessory Exercise: Walking Lunges
- Accessory Exercise: Cable Crunches
Day 7: Rest
Exercise Selection for GVT
compound, multi-joint exercises
Step-by-Step Guide to German Volume Training
- Choose the Right Weight60% of your 1-rep max
- Perform 10 Sets of 10 Reps
- Rest 60-90 Seconds
- Use Progressive Overload5% in the next session
- Incorporate Accessory Work8-12 rep range
Recommended Reps, Sets, and Rest
- Main Exercise
- Accessory Exercises
- Rest Period
- Training Frequency
Pro Tips for Success with GVT
- Focus on Form
- Start with Conservative Weights
- Nutrition and Recovery
- Progressive Overload
- Mental Toughness
Common Mistakes to Avoid
- Choosing Too Heavy a Weight
- Rushing Through Sets
- Neglecting Recovery
- Skipping Warm-Up
German Volume Training (GVT)