It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal:
In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.
Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.
- Assist lifters with building muscle mass.
- Help lifters burn off unwanted body fat.
In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.
Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.
German Volume Training Overview
Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups. The basics of German Volume Training are:
Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups. The basics of German Volume Training are:
Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups. The basics of German Volume Training are:
Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups. The basics of German Volume Training are:
- Impactful Exercise Choices. Pick exercises that provide the most bang for your buck. Don’t opt for an easier machine movement, or less taxing compound exercise, when you can go all out with the biggest and baddest compound movements. You will be performing only one 10×10 exercise per muscle group.
- Sets and Reps. You perform 10 sets by 10 reps for each primary exercise.
- Rest Periods. Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.
- Antagonistic Muscle Groups. If you can, work using antagonistic muscle groups – Chest and Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.
- Weight Additions. You only add weight when you are able to perform 10 reps for each of the 10 sets. Do NOT train to failure on any of the sets.
- Beginning Weight. Start with approximately 60% of your one rep max, or a weight in which you could perform a single 20 rep set with.
- Accessory Exercises. Use 3 sets for 10-20 reps.
- Frequency. Training each muscle group every 4 to 5 days is optimal.
- Tempo. Charles Poliquin advocates using a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended. It should ne noted that “tempo” is considered the least important variable in German Volume Training, meaning if you do not focus on it at all, you will still make amazing progress.