How To Maximize Muscle Growth With German Volume Training

German Volume Training has always had a bit of lore in the gym; this ultra-intense form of training is guaranteed to put on pounds of muscle. But while intense, it’s a simple training method that has you perform 100 reps of your favorite compound exercise in 10-15 minutes – it’s a ton of volume in little time.

As muscle hypertrophy is dependent on training volume, this should definitely work! Well, yes and no. There has actually been quite a bit of research on German Volume Training, and there are a few training guidelines you should follow to maximize your muscle growth as well as your time.

What Is German Volume Training?

German Volume Training (GVT) is a classic old-school training method that comes from Germany (obviously) and was made famous by the German national weight-lifting coach, Rolf Feser, in the 1970s.¹

It was then made famous in North America by the late, great Coach Charles Paloquin. Coach Paloquin first introduced GVT in the early 90s, but introduced it to the general population with his 1997 book The Poliquin Principles and later in an article published in Muscle Media in 2000.

All that said, GVT is a method of bodybuilding designed to generate high levels of volume in minimal time. To do this, it uses a 10X10 rep scheme with around 60% of your 1RM and a strict 60-90s intraset rest.

That’s 100 reps in minimal time, creating a ton of volume, tension, and metabolic stress.

How To Perform German Volume Training

There are several different teachings and instructions on how to perform GVT. 

We’re going to go over the traditional understanding, as that illustrates the methodology. Once you understand the foundation, you can then augment it slightly for different needs. 

1. Pick A Compound Exercise. While you could apply GVT to isolations and smaller accessory work, its primary intention was to be used with big, compound movements.

• Bench Press
• Overhead Press
• Back Squat
• Bent Over Row 

2. Use 60% Of Your 1RM. As you’re performing 100 reps, you can’t go heavy. Therefore, the general suggestion is to start with 60% of your 1RM.

However, you may need to go even lower, especially with harder exercises like overhead pressing. Muscle endurance will begin to play a factor, so if you need to, start lighter and build up.

3. Perform 10 Sets of 10 Reps (Total 100 Reps). Each set contains 10 reps. No more, no less. This means the first few sets may feel easy. However, any sense of ease will disappear at about the 4th or 5th set. By your 7th or 8th, you’ll just want to be done.

4. Rest 60-90s In Between Sets. This is where there is some variation. Some people recommend shorter rest periods, while others claim 90 seconds is ideal. 

Further, Coach Palaquin would even use a superset version with 60s in between. In reality, there’s wiggle room here depending on the exercises you choose and what you’re going for.

The most crucial aspect is that you stick with the rest period for every set. Whatever your rest is, that is what you stick with, as GVT is about building conditioning just as much as about growth.

Also, if on your 9th set you’re ready to go, the load is probably too light or you’re resting too long.

Does German Volume Training Build Muscle?

So the theory of German Volume Training sounds nice, but does it work?

Absolutely!

And we actually like GVT a lot. It sometimes gets a reputation as a “bro” workout, but its effectiveness lies in its simplicity, which focuses on training variables that drive muscle growth:

• Volume
• Metabolic stress
• Mechanical tension

Plus, many elite lifters swear by its use, as its history comes from the top coaches in the world.

We also have some research that shows it works.

1. German Volume Training: An alternative method of high volume-load training for stimulating muscle growth (2009)¹

This study examined the general application of German Volume Training, including various methods such as supersets and complexes. It makes several conclusions concerning GVT, including;

• GVT is effective at building muscle mass
• It’s a time-efficient training method
• The intensity can be too difficult for some trainees
• GVT also provides a slight cardiovascular benefit.

2. Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study (2017)²

This study examined the use of a traditional GVT protocol (10x10) compared to a modified GVT protocol using 5 sets (5x10).

It found that both were effective in building mass, but the 10x10 protocol was not significantly better than the 5x10 protocol.

Interestingly, it also found small strength benefits with the 5x10 protocol favoring the bench press, while the 10x10 protocol slightly favored the leg press.

3. The Effect of Three Different Sets of Methods Used in Resistance Training on Hypertrophy and Maximal Strength Changes (2022)³

This study compared modified GVT, super sets or giant sets for muscle growth. It was simply found that all methods worked with no significant differences between them.

If we go further and look at the nuance, we see that it’s also time-efficient and even provides cardio and conditioning. This makes it a unique method to throw in the mix,

How To Best Use German Volume Training In Your Program

As we’ve seen, German Volume Training is actually an effective method of bodybuilding. 

However, to get the most out of it, follow these training tips and guidelines.

1. German Volume Training Is For Muscle Growth, Not Strength. If building strength is your goal, you should find another training method. To get such high volume in so little time, German volume training uses low loads. While these can work to build muscle, they’re too light to optimize strength gains.

2. Only Perform 5 Sets. While the original GVT protocol has you perform 10 sets of 10 reps, studies have shown that benefits seem to plateau at 5, with no real benefit in doing more.

The only caveat here is if you’re training for overall conditioning or as part of a Metcon.

3. Increase The Load Slightly. Maybe? What’s not clear is whether performing fewer sets means you should increase the load slightly. However, since you’re doing half the volume, increasing the load slightly makes sense to us…but not too crazy. M

4. Choose 1-2 Exercises In The Beginning Of Your Training. GVT is not meant to be used for your entire training routine. Only pick one or two exercises and perform them at the beginning of the session.

5. Use With Antagonistic Muscles With Splits. The majority of the studies use GVT with split workouts (i.e., PPL, Upper/Lower). This allows a trainee to pair two exercises that hit antagonistic muscle groups.

6. Use Appropriate Exercises. We don’t want to use the word “safe”, but some exercises are better suited for GVT. For example, conventional deadlifts aren’t a good choice for most people. GVT can build up a lot of fatigue, and deadlifts are better suited for strength anyway. We also don’t like Olympic lifts for GVT due to the same reasons.

Other than these, we don’t have a list of “no-go” exercises, but just be smart. 

Sample German Volume Training Workouts

We’re now going to go through some various ways you can use German Volume Training in your workout. Keep in mind we’ll be using a modified version with a 5X10 rep scheme.

Traditional German Volume Training Program

Here’s what a 4-day GVT program might look like using supersets.

Upper A

• Bench Press + Bent Over Row - 5X10 (GVT)
• Seated Shoulder Press + Underhand Lat Pulldown - 5X10 (GVT)
• Cable Lateral Raise + Bicep EZ- Bar Curls - 3X8-12 (Super)

Lower A

• Back Squats + RDL - 5X10 (GVT)
• Leg Press (Close) + Leg Press (High & Wide) - 5X10 (GVT)
• Leg Curl + Leg Extension - 3X10 (Super)

Upper B

• Overhead Press + Chin-Up - 5X10 (GVT)
• Dips + Seated Cable Row - 5X10 (GVT)
• Triceps Pushdown + Hammer Curl - 3X10 (Super)

Lower B

• Trap Bar Deadlift + RDL - 5X10 (GVT)
• Walking Lunges + GHD - 5X10 (GVT)
• Leg Curl + Leg Extension - 3X10 (Super)
• Calf* - Optional

Muscle Hypertrophy GVT (PPL)

This is a PPL Hypertrophy GVT workout that you can cycle through using a 3-5 day training frequency. 

Push

• Incline Bench Press - 5X10 (GVT)
• Shoulder Press - 5X10 (GVT)
• Dip Machine - 3X10-12
• Cable Fly + Lateral Raise - 3X10-12
• Triceps (Choice) - 2-3X10-12

Pull 

• Chin-Up (Underhand Lat Pulldown) - 5X10 (GVT)
• Bent Over Row - 5X10 (GVT)
• Wide-Grip Lat Pulldown - 3X10-12
• Single Arm Seated Cable Row - 2X10-12
• Face Pull + Biceps (Choice) - 3X10-12

Legs

• Back Squat - 5X10 (GVT)
• Romanian Deadlift - 5X10 (GVT)
• Split Squat - 3X10-12
• Barbell Glute Thrust - 3X10-12
• Calf Raise - 3X12-15

Hybrid German Volume Training Plan

We have actually used this style of training in the past and really enjoy it. It simply has you combine German Volume Training with strength training.

It begins with a heavy movement for the first exercise. It then moves into a GVT style of training using a superset method.

Here’s how it might look using an upper/lower split.

Upper A

• Bench Press - 5X3 
• Bentover Row + Shoulder Press - 5X10 (GVT)
• Close Grip Lat Pulldown - 3X8-12
• Cable Lateral Raise - 2X8-12
• Bicep (Choice) + Tricep (Choice) - 2-3X8-12 (Super)

Lower A

• Deadlift - 5X3
• Back Squat + Romanian Deadlift - 5X10 (GVT)
• Split Squat - 2-3X8-12/side
• Farmer/Frame Carry - 5X10m
• Calf Raise - 3X10-15

Upper B 

• Shoulder Press - 5X3
• Incline Bench Press + Chin-Up - 5X10 (GVT)
• Dips (Or Machine) - 3X8-12
• Seated Wide Grip Row - 3X8-12
• Bicep (Choice) + Tricep (Choice) - 2-3X8-12 (Super)

Lower B

• Back Squat - 5X3
• Leg Press (Close) + Leg Press (High & Wide) - 5X10 (GVT)
• Barbell Hip Thrust - 3X8-12
• Leg Extension + Leg Curl - 2-3X10-12 (Super)

References

1. Baker D. German Volume Training: An alternative method of high volume-load training for stimulating muscle growth. Strength and Conditioning Journal. 2009;8(1):10-13.  https://ro.ecu.edu.au/ecuworks/268/
2. Hackett DA, Amirthalingam T, Mitchell L, Mavros Y, Wilson GC, Halaki M. Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study. Sports. 2018; 6(1):7. https://doi.org/10.3390/sports6010007 
3. Demirtaş B, Çetin O, Çakır E, Beyleroğlu M. The effect of three different sets methods used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 2022;26(6):270–279. https://doi.org/10.15561/20755279.2022.0601