Unlock Size and Strength with German Volume Training (GVT)
Share
We all want to get bigger and stronger at the same time. But let’s face it, most lifters eventually find themselves adjusting their workouts to prioritize either strength or hypertrophy (muscle growth). However, what if I told you that there’s a way to achieve significant gains in both—without the need to train every day?
Today, I’m introducing one of the most tried and tested workout plan that delivers size and strength gains simultaneously. Even better, you’ll only need to work out four days a week. This 12-week program is all about German Volume Training (GVT)—a time-tested method that’s simple but brutally effective.
Why You Should Try GVT
German Volume Training is a hidden gem in the world of fitness. Its roots in German weightlifting culture lend it authenticity, and its results speak for themselves. By focusing on high volume, controlled tempo, and ample rest, GVT allows you to build size and strength at an accelerated pace.
If you’re tired of choosing between hypertrophy or strength, GVT is the answer. Embrace the intensity, respect the rest days, and watch your physique transform as you unlock the potential for rapid growth.
What Is German Volume Training?
Despite its name, German Volume Training didn’t technically originate in Germany. It has its roots in the mid-20th century weightlifting culture, where it gained popularity among weightlifters aiming to pack on size and strength at an incredible rate. Known for its high volume and intensity, GVT is built on a straightforward but highly demanding concept.
The Basics of German Volume Training
At its core, GVT is simple:
- Choose one compound exercise (such as squats, bench press, or deadlifts).
- Perform 10 sets of 10 reps with the same weight.
- Use a specific tempo: 3 seconds up, 2 seconds down for each repetition.
- Rest for 60-90 seconds between sets.
The beauty of GVT lies in its simplicity. It’s not about variety or complexity—it's about pushing your muscles to their limits. Due to the controlled tempo, even a light weight will feel significantly heavier after a few sets. In fact, a modest 5kg dumbbell can feel like 20kg by the time you hit your third set!
A word of advice: select a weight you can maintain for all 10 sets. If needed, drop the weight between sets, but aim to use the same weight throughout the entire workout.
The Science Behind GVT
So, why does GVT work so well for both size and strength gains?
The high volume of GVT forces your body to recruit more muscle fibers, creating micro-tears in the muscles, which leads to hypertrophy (muscle growth). Simultaneously, the heavy load stimulates strength gains, as the constant tension on your muscles builds strength over time.
Why GVT Isn’t Just About Exhaustion
One of the most surprising aspects of GVT is that it doesn’t leave you feeling perpetually exhausted. Unlike many high-intensity programs, GVT gives you ample time for rest and recovery on non-training days, allowing your muscles to grow and recover optimally. By the time your next workout rolls around, you’ll feel recharged and ready to lift heavier than before.
GVT Workout Split: 4 Days a Week
To reap the full benefits of GVT, structure your training like this:
- Monday – Chest & Triceps
- Tuesday – Rest
- Wednesday – Back & Biceps
- Thursday – Rest
- Friday – Quads, Hamstrings & Calves
- Saturday – Rest
- Sunday – Shoulders & Traps
This four-day split gives you enough recovery time to ensure that you’re building both size and strength without overtraining.
GVT Workout Plan: 10 Sets, 10 Reps, 3x2 Tempo
Here’s an example of how you can structure your GVT routine:
- Chest – Flat Bench Press / Machine Press
- Triceps – EZ Bar Skull Crushers / Rope Extensions
- Back – Bent Over Barbell Rows / Lat Pulldowns
- Biceps – Standing Barbell Curls / Cable Curls
- Quads & Hamstrings – Barbell Back Squat / Leg Extensions
- Calves – Seated Calf Raises / Standing Calf Raises
- Shoulders – Dumbbell Shoulder Press / Machine Shoulder Press
- Traps – Dumbbell Side Shrugs / Cable Rope Upright Rows
Remember, keep the tempo at 3 seconds up, 2 seconds down, and don’t forget to rest for 60-90 seconds between sets. Stick to the weight you choose for the entire workout—no ego lifting!
