How to Maximize Muscle Growth with German Volume Training

Feeling a bit unmotivated, bored, or powerless? Totally okay, we all go through that!

When it comes to weight training, it can get a bit frustrating. You’re putting in the effort, staying dedicated, and pushing yourself to the max, but those results seem to be taking their sweet time.

Guess what? You’re not alone! Everyone faces these ups and downs. The secret sauce? Keep going, stay persistent, and let’s conquer those workout challenges together!


Do you want to look better? Get healthier? Building muscles? Then what are you waiting for?


There is no time for excuses.

In today’s article, you’ll get to know some spicy secrets regarding German Volume Training (GVT).




Ever heard of the GVT in your workout vicinity? It’s not your average workout routine—it’s more like a muscle-building adventure. The 10-set method pushes your body to the limit, making those muscles beg for mercy.

GVT workout is like a secret weapon for weightlifters itching to smash through their fitness aspect.

Imagine doing sets and reps like a champ, with hardly any time to catch your breath. Your muscles get a wake-up call, responding with a growth temperament that turns heads at the gym.


Why does GVT have fitness enthusiasts buzzing?


Because it’s not just a workout; it’s a ticket to a strength and muscle-building extravaganza. It’s the go-to for bodybuilders looking to crave out serious gains and show a physique that demands attention.

Sure, a challenge, but the results? Oh, they’re nothing short of impressive!

Ready to turn up the intensity?

GVT might just be your ticket to a whole new level of fitness!




This training means doing more sets in one exercise than usual for muscle growth.

Here’s how you do it: do 10 sets of 10 reps for each exercise. Use a weight that’s about 60% of the heaviest weight you can lift for one rep. This weight should be the same as what you can lift for 20 clean reps until you can’t do anymore.


Sounds interesting?


Now, keep the weight the same for all 10 sets. Take short breaks between sets, like 60 seconds for one exercise and 90-120 seconds for doing two exercises in a row.

German volume training is tough, so it’s not a good idea to do seven different exercises with 10 sets each. Instead, do about four to five exercises in each workout session.




Let’s dive into the core sauce of a German workout.  How many sets and repetitions are performed during German volume training?

Does this vary depending on one’s experience in weightlifting? Have an eye on it below:




If you’re new to weightlifting or have some experience, start your GVT with 10×10 volume training for your main exercises.

Initially, the first few sets of 10 reps may seem easy, but it gets challenging quickly. Pick a weight that you could lift for about 20 reps when you’re not tired.


But wait!


It shouldn’t be so light that you can easily finish all 10 sets of 10 reps. So, depending on your ability to complete the sets might decrease after the 4th or 5th set, and that’s okay.




For people who are really good at lifting weights, the most effective strength training plan involves using a lot of effort. So, doing a 10×10 workout might not let you lift heavy weights. If you’re advanced, you should try to do 10 groups of 4-6 repetitions.

Similar to the intermediate program, your performance might decrease about halfway through your sets.

Thus, you might manage 5 reps in the first 4 or 5 sets and then decrease to 3 or 4 reps. This is okay and expected.




Your secondary lifts should not exceed three sets for lifters who are beginning, intermediate, or advanced. For each set, aim for 6–8 repetitions. To do more would be like you are overkilling yourself. So, keep your strength in mind while pushing these weights.




Progressive Overload:

To keep things challenging and encourage ongoing muscular growth, gradually raise the weight over time.


Rest Periods

To maintain a high level of intensity, keep the rest periods between sets brief. This contributes to metabolic stress, which is essential for muscle growth.



For the growth and repair of muscles, a diet high in protein is essential. Make sure you’re getting enough calories to meet your energy needs.



To avoid adaptation and encourage general muscular growth, switch up your workout routine from time to time. This can entail switching up the workouts or experimenting with grips and positions.


What’s 10 x 10 Volume Training?


Let’s intensify things and discuss the most important aspect of the GVT workout (10×10 workout). Are you ready to pull out the ultimate advice? Let’s hang on further.


GVT Workout Basics:


  • A 10 x 10 workout means doing 10 sets of 10 reps for 10 exercises.
  • This intense routine maxes out your muscles, promoting strength and size.


Mix It Up:


  • Keep it interesting by changing exercises daily.
  • Adjust sets and reps based on your fitness level.


Consistent Challenge:


  • Use the same weight, increasing it as you get stronger.
  • Rest for 60-90 seconds between sets for optimal results.


Smart Scheduling:


  • Avoid overworking muscles by alternating between groups each day.
  • Ensure at least one full rest day each week for recovery.
  • These simple tweaks will keep your workout effective, and engaging, and help you build the strength and muscle mass you’re aiming for!




Here are some key exercises you can consider while doing the workout. Let’s have a look at those:


  • narrow grip bench press (chest and arms)
  • barbell curl (biceps and shoulders)
  • barbell back squat (legs)
  • lat pulldown (for building lats)
  • bent-over row (lats)



One should not attempt German volume training lightly. Your central nervous system and muscles are under a lot of stress when using this loading method, which increases the risk of injury. Every little thing matters, from the choice of activity to the pace.


Keep yourself away from GVT if you are a beginner.


Before using this technique, make sure you have at least a year of expertise under your belt. Before starting this, it is essential to have a solid understanding of bodybuilding and to be proficient in the large lifts.

You can make huge progress with the 10×10 method, but you have to follow the appropriate steps.

Moreover, prioritize refining your lifting technique, perform a clean bulk, and gain enough sleep.

Also, consume a diet rich in protein and healthy carbohydrates to provide your muscles with the fuel and energy required for an intense workout.




“In GVT, the author suggests performing big exercises like squats and bench presses with a weight that’s 60% of the most you can lift.

All you need to do is 10 sets of 10 reps with the same weight.
Remember to take short breaks, around 60-90 seconds, and move in a controlled way.

Keep the same weight but change it if it’s too easy. GVT is good for people who’ve been exercising a bit and want a challenge.


Are you ready to accept this intense challenge?


What are you waiting for?
Do it for 4-6 weeks, once or twice a week for each muscle group. Sleep well, eat right, and let your muscles rest to handle GVT’s intensity.

Remember, it’s not for you if you are a beginner. So keep grinding yourself and come back solid after a year almost.”



The reason it’s called 10×10 volume training is that each exercise consists of ten sets of ten repetitions, with a focus on high intensity to stimulate muscles.

Of course, there are certain drawbacks of this training. For example, excessive intensity can lead to overtraining, and it might not be appropriate for beginners or people with specific medical concerns.

Yes, the GVT workout is a useful plan for increasing muscle growth, particularly for lifters who are intermediate to advanced. It’s important to be consistent and do things well.

Robert Lowder
Robert Lowder

Certified Personal Trainer | Nutrition Coach | Iron Forge Coach.


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