German Volume Training

German Volume Training is aptly named: It’s high volume training, and also a particularly good training method for gaining muscle volume. Some people gain a lot of mass in a fairly short period of time with this training method. For others, it can simply be too much. It IS pretty simple stuff, though (simple, but not easy: it’s brutally hard training): Basically, GVT is 10 sets of 10 reps for the big lifts like bench presses, squats, standing presses etc. You use the same weight for each set, which means that your first set will be fairly easy to perform – at least compared to set 9 and 10! You’ll be using a weight that you could do roughly twice as many reps with if you only did one set to failure (or about 60% of 1RM). Rest periods should be kept short: rest for only 60 seconds or so. You perform only one exercise per body part. Training frequency for each body part should probably be reduced (depending, of course, on what you’re doing right now) to once every 5 days, or even once a week