Advanced German Volume Training : How to Break the Size Barrier
Are you trying to get bigger without burning out?
Once you've spent a few weeks on German Volume Training, you might hit a point where you feel like your progress has stalled. It’s common with any training program, and GVT is no different. But there are ways to push past plateaus and keep your gains coming without overtraining.
(If you're new to GVT or just starting, we recommend reading our GVT introduction for a basic breakdown of how this method works.)
Why Plateaus Happen in GVT
GVT is a high-volume program, and your muscles can quickly adapt to the workload. When this happens, you may notice your strength gains slow down or your muscles stop responding to the training stimulus.
How to Progress in GVT
Here are several ways to keep progressing while still following the GVT method:
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Increase the Load: After 4-6 weeks, increase the weight by 5-10% on your key lifts. This ensures that your muscles continue to be challenged. Just make sure you’re able to maintain the strict 3-second up, 2-second down tempo.
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Switch to Modified GVT: Introduce advanced techniques like Modified GVT. Instead of doing 10 sets of 10 reps, try 5 sets of 10 reps followed by 5 sets of 5 reps at a heavier weight. This gives you the benefit of both hypertrophy and strength in the same session.
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Decrease Rest Time: If you're consistently completing your sets without much struggle, consider reducing your rest time from 90 seconds to 60 seconds. This increases the intensity and keeps your muscles under tension for longer periods.
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Incorporate Assistance Exercises: After your GVT sets, add 2-3 accessory exercises targeting the same muscle group, but with higher reps (12-15 reps) to pump more blood into the muscles and promote recovery.
GVT Workout Example for Progression
Here’s a more advanced GVT routine you can try after you've plateaued:
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Day 1: Chest & Back
- Bench Press: 5 sets of 10 reps, 5 sets of 5 reps (heavier weight)
- Lat Pulldown: 10 sets of 10 reps (same weight)
- Accessory: Dumbbell Chest Flyes – 3 sets of 12 reps (progressive overload)
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Day 2: Legs
- Barbell Back Squat: 5 sets of 10 reps, 5 sets of 5 reps (heavier weight)
- Leg Press: 10 sets of 10 reps (same weight)
- Accessory: Leg Extensions – 3 sets of 15 reps (progressive overload)
This routine balances volume with progressive overload, helping you keep both strength and size gains coming.
When to Reassess Your GVT Routine
- If you’re finding yourself exhausted after every session, it’s a sign you might need more rest between your workout days.
- Check your form: Make sure that with the heavier weights and increased volume, your form is still spot-on. A breakdown in form can lead to injury, especially in high-volume programs like GVT.
For more tips on maximizing your GVT results, be sure to check out our previous blog here.
Complete GVT Progression Workout PlanWeekly Workout Schedule
Day 1: Chest & Back
Day 2: Legs
Day 3: Rest
Day 4: Shoulders & Arms
Day 5: Legs (Strength Focus)
Day 6: Rest
Day 7: Rest
Day 1: Chest & Back
1. Bench Press: 5 sets of 10 reps, 5 sets of 5 reps (increase weight for sets of 5)
2. Lat Pulldown: 10 sets of 10 reps
3. Dumbbell Chest Flyes: 3 sets of 12 reps (moderate weight)
4. Seated Cable Row: 3 sets of 12-15 reps
Day 2: Legs (Hypertrophy)
1. Barbell Back Squat: 5 sets of 10 reps, 5 sets of 5 reps (increase weight for sets of 5)
2. Leg Press: 10 sets of 10 reps (constant weight)
3. Leg Extensions: 3 sets of 15 reps
4. Hamstring Curls: 3 sets of 12-15 reps
Day 4: Shoulders & Arms
1. Overhead Press: 5 sets of 10 reps, 5 sets of 5 reps (heavier weight for 5s)
2. Dumbbell Lateral Raise: 3 sets of 12-15 reps
3. Barbell Curls: 3 sets of 10-12 reps
4. Tricep Rope Pushdowns: 3 sets of 12-15 reps
Day 5: Legs (Strength Focus)
1. Deadlifts: 5 sets of 5 reps (heavy)
2. Bulgarian Split Squats: 3 sets of 8-10 reps per leg
3. Romanian Deadlifts: 3 sets of 10-12 reps
4. Calf Raises: 4 sets of 15-20 reps
Rest Time: Start with 90-second rests. If progress stalls, reduce rest to 60 seconds.
