German Volume Training is a program that suggests doing one or two exercises for a muscle group. It is also known as the 10x10 program because, unlike the more common 3 sets of 12 reps, this program recommends 10 sets of 10 repetitions. 

In the program, we use approximately 60% of 1RM weight with a 60-90-second rest period. GVT is a pain-enduring program that forces muscle development by overwhelming them. If you are not progressing and want to break a muscle plateau, then you must include this training method. So, let's understand how to select exercises and the key principles of GVT.

Exercise selection in German Volume Training

This GVT is not a fancy training method. We use simple compound movements to train our muscles for maximum recruitment. This program usually lasts for 6-12 weeks. We can train every muscle under the program with correct exercises.  We can choose:

• The Seated dumbbell press and the military press for shoulders.
• Chest exercises such as the Declined dumbbell press, bench press, and weighted chest dip are perfect.
• For back development, use T-bar rows, pull-ups, Yates rows, and low-pulley rows. 
• Biceps-focused growth movements, such as preacher curls and barbell curls, are included.
• For triceps, use the seated French press, the close-grip bench press, and skull crushers.
• For quad enhancement, use leg press, squats, and front squats. 
• Abs development requires exercises such as cable crunches, leg lifts, sit-ups, oblique crunches, and decline crunches. 
• Calves should exercise with seated calf raises, and standing calf raises are the best.
• For hamstrings, focus on leg press, Romanian, and sumo deadlifts. 

These are suitable movements for maximum muscle hypertrophy. One must stick to the chosen movements to see the maximum results and development. 

Now, let’s understand the key core principles of this program.

Key principles of GVT

There is no rocket science behind this German volume training. This program revolves around three basic rules:

• Focus on 1-2 exercises: We select compound movements to recruit muscles effectively. A limited number of exercises per week, with the correct selection, is the basic need of the GVT program to achieve maximum results. 
• 100 Repetition: In the GVT program, the rule is that you must perform 10 sets of 10 repetitions for each exercise with approximately 60 percent of max rep capacity (1 RM). This allows high pressure and maximum muscle fatigue, which helps in muscle hypertrophy. 
• Small resting time: The last basic rule of this program is that it allows shorter rest periods between sets. You will get only a 60-90-second rest between sets because the longer resting time between sets decreases the anaerobic advantage of this training method. 

Would you like to try this German volume training to help you break through plateaus?

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi