GVT or German volume training is a system that’s commonly used by bodybuilders, Olympic lifters and powerlifters across the world to get more power out of their muscles.
The goal of this training is to help athletes to push through various muscle plateaus and improve the explosive power of their muscles.
German volume training is a successful method for just about any type of weight lifting or fitness goal when it comes to a performance increase.
Who Invented German Volume Training?
Although popularized some years ago in Europe, the system was created in the year 1996 by a man named Charles Poliquin.
It’s also commonly known as the 10 sets of 10. There have been versions of this system that have been used since the 1940s and the goal of this is to set up 10 sets of compound lift doing 10 reps for each set and a total of 100 reps.
How to Use German Volume Training in Your Routine?
By setting up German volume training the goal is to do all 10 sets of 10 using the exact same weight and doing the same exercise like squats, overhead press, bench press and more. Participants can only take a 60 and 90% break between each set.
To get started you set the amount of weight that you can lift over 20 reps.
Some bodybuilders also like to take 60% of their one rep max. Load up the weight and begin the 10 sets in the exercise and if you can accomplish your goal, come back 5 days later and up the weight by 5 lbs. If you are unable to do all 100 reps continue with the same weight in 5 days.
2 vital keys to this routine is limiting rest time and using mostly compound exercises. Rest between sets should never exceed 1 minute and 30 seconds, with 1 minute being the optimal amount of time.
Along with this, German Volume Training should generally be used with all compound movements. Exercises such as the bench press, overhead press, back squat, and Romanian deadlift provide huge benefits, while isolation movements will not give you as much bang for your buck!
Although still effective for any body part you are working on regardless of movement used, not using compound movements sacrifices some tremendous advantages of the system!
There are many reasons that you should consider using volume training including that it will have you consistently improving on your performance results.
The large amount of sets and reps per exercise will result in an enormous work capacity being built. The increase in muscle mass and increrase volume of training will assuredly help you lose any stubborn fat on your body.
This is a type of training that really pushes your body to its limit and forces it to consistently improve. It’s a proven system that has worked for decades and helped world-class athletes to generate huge performance results.
Best Supplements to Use With German Volume Training
If I were going to suggest anyone supplement to use with German volume training, my obvious reaction would be to use citrulline malate. Citrulline malate has been scientifically proven to increase muscle endurance over time, and help you obtain a better “pump.”
There are many supplements which include citrulline malate, including the pre-workout product from RSP Nutrition.
Using a good pre-workout product with a large amount of citrulline malate is an easy way to increase the effectiveness of your German volume training routine!