German Volume Training

GVT is centred on muscle hypertrophy through high volumes and aims to apply greater metabolic stress on a muscle.

Ed Shone

By Ed Shone
Last updated: July 3rd, 2024
5 min read

Contents

  1. Introduction
  2. What does German Volume Training do?
  3. Does German Volume Training Work?
  4. Who should/ should not do German Volume Training?
  5. How to programme German Volume Training?
  6. Example GVT Program
  7. Conclusion
  8. References

Introduction

Sometimes referred to as the “10 sets method”, German Volume Training (GVT) is purported to have originated in Germany in the 1970s, as an amalgamation of German training approaches, with Rolf Feser as a common name in the early days (9).

Slightly more recently, famed strength coach Charles Poliquin did much for bringing GVT into the mainstream eye, taking its principles and developing them further during the 1990s (9).  Poliquin’s position in the US also helped bring GVT to greater attention (9).

GVT at its heart is incredibly simple; 10 sets of 10 repetitions at around 60 % of one repetition maximum (1RM) for the main lift, accompanied by accessory lifts at various sets and reps (10).  Most training programs involving GVT limit the amount of exercises performed to around 4-5 total exercises per day.

What does GVT do? 


GVT is centred on muscle hypertrophy through high volumes and aims to apply greater metabolic stress on a muscle, thought to be an important factor in promoting muscle hypertrophy (7). Rather than focusing on the amount of weight lifted, GVT is more attuned to time under tension (TuT); the amount of time a muscle spends under load during reps and sets (12). The rationale for GVT is to totally deplete the muscle fibres in one key multi-joint exercise, rather than spreading or dispersing the fatiguing effects of exercise across different fibres as you might with different exercises (10).

Does German Volume Training Work?

One of the most critical variables in influencing the development of strength and hypertrophy is volume (8). High-volume resistance training is associated with greater increases in muscle size (2); Krieger (2010) placed importance on volume load specifically on muscle growth (3).  However, studies suggest that performing sets of greater than 5 does not promote greater hypertrophy and strength (1), with gains plateauing beyond 4-6 sets (4).  Similar results were demonstrated with a modified GVT program compared to training with 5 sets (11).

Conversely, Marshall et al. (13) suggest that muscular strength was only significantly greater following a program of 8 sets of 80 % 1RM squats when compared to 1 and 4 sets and Schoenfeld et al. (14) put forward that minimum intensity of > 65 % 1RM is required to optimize gains in hypertrophy and strength. Although GVT may elicit increases in muscle cross-sectional area when compared to other high-volume methods there were no differences between approaches (5). 

Finally, in well-resistance-trained men, resistance systems (of which GVT can be classified as such) have been touted by powerlifters, bodybuilders and coaches to optimise or maximise strength and mass (6). However, the evidence examined does not determine if systems such as GVT are any more effective than what would be termed “traditional” resistance training.

Who should/ should not do GVT?


Given its simplicity, GVT can be used by anyone, although its application may not be beneficial to all groups.  GVT plans, however they are designed, are aiming for hypertrophic development, to pack on muscle size and by virtue of this, muscle strength (7).  Bodybuilders and strongmen may look at GVT routines to switch up their training for a short period of time.

Depending on their goals, GVT may not appeal to the average lifter or to a beginner weightlifter as it may be too challenging or overbearing. There also may not be enough variation within the program to keep the general population interested.

How to programme GVT?

The optimal length of GVT is debated and needs tailoring to the individual rather than serving as a blanket approach. Within a training block however, an increase in intensity as part of the longer overall block should be considered; some suggest 3 workouts within 5 days, over 4-7 weeks before reassessing and either starting over or beginning a different approach (12). 

Table 1. GVT Example Program
Day 1 – Chest 

ExerciseSetsRepsRest (s)% 1RM
Bench Press10109060
Incline Bench Press4106070
Mid Cable Row4106070

Day 3 – Legs

ExerciseSetsRepsRest (s)% 1RM
Front Squat10109060
Reverse Lunge4106070
GHR41060N/A

Day 5 – Shoulders

ExerciseSetsRepsRest (s)% 1RM
Military Press10109060
Face Pull4106070
Lateral Raise41060N/A
Days 2 and 4 are rest days.

Conclusion

Given the scientific evidence available, GVT is effective because it is a higher volume (either sets or reps or both) programme, rather than being a stand-out approach to training that provides vastly differing results.  It aligns with traditional training methods used to develop muscle size and strength and may be an interesting or engaging type of training for a range of lifters to try out every so often to mix up training and fend off monotony.

  1. Davies, T., Orr, R., Halaki, M. and Hackett, D. (2016). Effect of training leading to repetition failure on muscular strength; a systemic review and meta-analysis. Sports Medicine, 46(6); 487-502. [Link]
  2. Hackett, D. A., Amirthalingam, T., Mitchell, L., Mavros, Y., Wilson, G. C., and Halaki, M. (2018). Effects of a 12-Week modified German volume training program on Muscle Strength and Hypertrophy—A pilot study. Sports, 6(1), 7. [Link]
  3. Krieger, J. W. (2009). Single versus Multiple Sets of Resistance Exercise: a Meta-Regression. Journal of Strength and Conditioning Research, 23(6), 1890–1901. [Link]
  4. Demirtaş, B., Çetin, O., Çakır, E., and Beyleroğlu, M. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270–279. [Link]
  5. Angleri, V., Ugrinowitsch, C., and Libardi, C. (2020). Are resistance training systems necessary to avoid a stagnation and maximize the gains muscle strength and hypertrophy? Science & Sports, 35(2), 65.e1-65.e16. [Link]
  6. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. [Link]
  7. Schoenfeld, B. J., Ogborn, D., and Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. [Link]
  8. Poliquin, C. (1989). Theory and methodology of strength training. Sports Coach, 22–27.
  9. Baker, D. (2009). German volume training: An alternative method of high volume-load training for stimulating muscle growth. NCSA’s Perform. Train. J., 8, 10–13.
  10. Amirthalingam, T., Mavros, Y., Wilson, G. C., Clarke, J. L., Mitchell, L., and Hackett, D. A. (2017). Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength. Journal of Strength and Conditioning Research, 31(11), 3109–3119. https://doi.org/10.1519/jsc.0000000000001747
  11. Poliquin, C. (1997). The Poliquin principles: Successful methods for strength and mass development. Dayton Writers Group.
  12. Marshall, P.W.M., McEwen, M. and Robbins, D.W. (2011). Strength and neuromuscular adaptation following one, four, and eight sets of high-intensity resistance exercise in trained males. Eur J Appl Physiol, 111, 3007–3016.. https://doi.org/10.1007/s00421-011-1944-x
  13. Schoenfeld, B. J., Wilson, J. M., Lowery, R. P., and Krieger, J. W. (2016). Muscular adaptations in low- versus high-load resistance training: A meta-analysis. European Journal of Sport Science, 16(1), 1–10. https://doi.org/10.1080/17461391.2014.989922

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Ed Shone

Ed Shone

Originally from the UK, Ed received his Bachelor’s degree in Science & Football from Liverpool John Moores in 2008.  After graduating, he moved to New York and, after finishing playing collegiate soccer, graduated from Hofstra University in 2012 with a Master’s in Strength and Conditioning, with a focus on post-activation potentiation in student-athletes.  Ed also completed the NSCA CSCS certification in 2013.

Whilst at Hofstra, Ed co-authored 2 research papers under Dr Adam Gonzalez, Dr Jamie Ghigiarelli and Dr Katie Sell as well as assisting with both research and coaching assignments from the strength and conditioning department at the NCAA Division 1 school, including basketball, lacrosse, softball, soccer and cross country.

Growing up playing football first in the UK and later in the US, Ed has coached high school, collegiate, semi-professional,  professional, and international players.  A former goalkeeper, his focus typically revolves around not only the technical aspect of playing but how to prepare and develop athletes over the long term and educate the players and their families on these approaches.

“Once I realized that playing sport would only go so far, I looked at other ways to stay involved in that environment and at the same time, was able to experience a completely new way of looking at competition in a variety of sports that had never even crossed my mind”.

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