What is German Volume Training?
German volume training (GVT) is a popular method of weightlifting that involves performing high volume sets with relatively low weight. The goal of GVT is to increase muscle size and strength using a high volume of reps to stimulate muscle growth. It was popularized in Germany in the 1970s by weightlifting coach Rolf Feser, and has since gained popularity among weightlifters and bodybuilders.
Famous bodybuilders who have credited German volume training (GVT) as a key part of their training routines include Dorian Yates, Arnold Schwarzenegger, Jay Cutler, Phil Heath, and Ronnie Coleman.
How does German Volume Training work?
The basic principle of GVT is to perform 10 sets of 10 repetitions of a single exercise with a weight equal to approximately 60% of your one-rep max (1RM). The sets are typically done with minimal rest between sets (30-60 seconds) in order to increase the intensity of the workout. GVT can take a toll due to the sheer amount of repetition, so it is important to use proper form and technique to avoid injury. You should progress slowly and incrementally to prevent overloading the muscles and joints.
Benefits of German Volume training
There are several potential benefits to using GVT as part of your weightlifting routine, including:
- Increased muscle size: The high volume of repetitions and low rest periods in GVT can stimulate muscle growth by increasing blood flow to the muscles and promoting the release of muscle-building hormones.
- Improved muscle strength: GVT has been proven to improve muscle strength by increasing the size and strength of individual muscle fibers, as well as by improving the coordination and recruitment of muscle fibers during exercise.
- Improved endurance: The high volume of repetitions in GVT can improve muscle endurance by increasing the muscles’ ability to produce energy aerobically and by increasing their capacity to buffer lactic acid.
- Enhanced cardiovascular fitness: The high volume of reps and minimal rest periods in GVT has been shown to improve cardiovascular fitness and increase the ability to perform endurance activities.
Important things to bear in mind about German Volume Training
- GVT is typically used as a short-term training program, lasting anywhere from 4-8 weeks. After this period, it is generally recommended to take a break from GVT and incorporate other types of training in order to prevent overtraining injuries and allow the body to recover.
- GVT is typically used for specific muscle groups or exercises to stimulate muscle growth, rather than as a full-body training program.
- Due to the high repetition and endurance needed, is important to properly fuel your body before and after GVT workouts in order to support muscle growth and recovery. This includes consuming adequate protein and carbohydrates to support muscle protein synthesis and energy production.
- GVT is very energy-intensive. It is important to listen to your body and rest when needed in order to prevent burnout and overtraining. You should incorporate warm-ups and cool-downs to prepare the body for the demands of GVT and to facilitate recovery. If it feels bad at any point, stop.
Scientific evidence for German Volume Training
There is some scientific evidence to support the effectiveness of GVT for increasing muscle size and strength. A study published in the Journal of Strength and Conditioning Research found that a group of trained men who performed GVT for 8 weeks increased their muscle size and strength significantly more than a control group who did not perform GVT. Another study published in the Journal of Sports Medicine and Physical Fitness found GVT was effective at increasing muscle strength and size in men, and that these improvements were better than those seen with traditional high-intensity strength training.
Who should use German Volume Training?
German volume training (GVT) is an advanced training program generally not considered suitable for beginners. It is a high-volume, high-intensity training program that can be demanding on the body and requires proper form and technique in order to avoid injury. As such, it is generally recommended for individuals who have a good foundation of strength and who have been lifting for at least several months to a year. If that’s you, you might just find GVT helps you bust through those plateaus and achieve new levels of growth!
