I’m often asked which training regime I would recommend for gaining muscle mass. Unequivocally, the answer is always German Volume Training (or GVT). For me, it's the most effective training program out there for gaining serious muscle mass and breaking through personal plateaus.
GVT, or the ’10 sets methods’, is believed to have been created in Germany during the 1970’s. It was initially made famous by Rolf Feser, before being championed by Canadian power lifter Jacques Demers and female bodybuilder Bev Francis. The regime has been written about extensively by highly esteemed Canadian strength coach Charles Poliquin.
The key idea to GVT is putting such a high amount of stress on your muscles that they are forced to respond with the growth of new muscle. I’ve always gained very well on this program and have seem impressive results in my clients.
GVT Protocols
Previous Lifting Experience. German volume training is an intense program that takes your body to the limit - sometimes painfully so. I strenuously recommend that you precondition your body to weight training before attempting a regime anywhere near as demanding as GVT.
Exercise Selection. You’ll want to stick to major compound exercises (i.e. multi-joint movements that work several muscles or muscle groups simultaneously) when devising a GVT program. We’re looking at maximum impact on the body from each exercise (since there will be so few exercises in the program). Exercises like squats, deadlifts, rows, military press are all good choices. Avoid isolation exercises like the bicep curl or calf raise.
Rest Periods. Rest periods for GVT programs are generally 60 or 90 seconds, though it's subject to experience and preference. Some prefer shorter rest periods on the upper body and longer on lower body exercises. The important point to remember is that your chosen rest period is timed and accurate. Failure to keep track of rest times will skew your progressions.
This is a serious training program, so you’ll also need to rest adequately on off days. Aim not to train the same muscle group more than once every 4-7 days.
Sets and Reps. The protocol for the program is 10 sets of 10 repetitions. You’ll want to start with a weight that is 60pc of the amount you could lift only once.
Progression. When you are able to perform 10 sets of 10 reps on a particular weight you are ready to move up. Increase the weight by the smallest increment available for the next workout. Do not train to failure.
The Workouts
The program is divided into three training days. You can select different body part combinations, but I have had the best results with the following program.
You’ll also note that there is an additional, more isolated exercise for each body part. This exercise is still to be performed in the 10 rep range but only for three sets.
(Click on the links to see me take you through how to do the individual exercise.)
1. Chest & Back
Chest fly 3 x 10
Lat Pull Down 3 x 10
2. Legs & Abs
Forward lunge 10 x 10
3. Shoulders, Traps & Arms
Complete this training program for 6 weeks. At this point you can decide if you would prefer to move on to a less demanding program to allow your body to recuperate, or continue with GVT. If you decide on the latter, lower the volume for a short while (2-4 weeks) before moving back into the 10 rep range.
You can expect some serious size gains with this training program – but remember that recovery is crucial. Do not underestimate the amount of rest you need after these workouts. Take a look at the weeks ahead and really make sure you do not have too many external stressors that would make recovery difficult.
You’ll also need to make sure you eat the right amount of calories throughout your time on GVT. Without a surplus of calories on this program you will struggle to recover let alone gain new muscle mass.
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