German Volume Training, Evolved
If you were tough enough to try GVT, you’ll love this version. It’s got pauses, slow eccentrics, and other fun torture. Check out the plan.
German Volume Training (10 units of 10 reps) has been round for the reason that Seventies. The nice outcomes (for people who survive it) are largely a product of collected muscle fiber fatigue throughout units 6 to 10.
Different coaches have offered distinctive approaches to GVT by growing the depth and decreasing the variety of reps. However is there a manner we are able to adhere to the 10×10 technique and make all 10 units efficient, or no less than much less mind-numbing? I feel so.
This specific 10×10 technique applies prolonged eccentrics (slower negatives), pause reps, and conventional managed “depth” reps. Consider it as combining conventional GVT (utilizing the identical weight over 10 units) with a mechanical drop set: beginning with the toughest variation and dealing your manner right down to the best as fatigue kicks in.
Here’s What a Workout for One Big Lift Would Look Like
Use the same weight – about 50% of your 1-rep max for the focus lift – for all 10 sets. Rest about a minute between sets.
1. Start with accentuated eccentric reps
Units 1-3: 10 reps with a 5-second eccentric/adverse
2. Now move to normal reps but with a solid pause at the bottom of each
Units 4-6: 10 reps with a pause on the backside
3. Finish with traditional controlled “depth” reps (greater depth than 90 degrees if possible)
Units 7-10: 10 common reps with a managed tempo
How Do You Plan This?
GVT is already pretty exhausting. The eccentric and pause reps in this more demanding version provide an even greater muscle-building, fatigue-inducing response. It turns what used to be 4 effective sets into 10 effective sets.
That’s hugely demanding on the body, so four workouts per week are plenty. Give yourself 48 hours between workouts so they land on different (non-consecutive) days of the week.
Workout scheduling example:
WEEK 1
- Workout 1: Monday
- Workout 2: Wednesday
- Workout 3: Friday
- Workout 4: Sunday
WEEK 2
- Workout 1: Tuesday
- Workout 2: Thursday
- Workout 3: Saturday
- Workout 4: Monday
Repeat until you’ve completed each workout 4 times.
What About Intensity?
For traditional 10×10 GVT training, intensity is usually around 60-65% of your 1RM. With this version, use less intensity (50%), which accounts for the greater time under tension in the accentuated eccentric and pause sets.
A Sample Program
Start your workout with the focus lift. You’ll rotate through the squat, deadlift, bench press, and row. Only the focus lift receives the 10×10 treatment.
Then do accessory exercises during each workout to hit muscle groups unrelated to the primary 10×10 exercise. This allows you to use slightly more frequency on each major muscle group throughout the week and mitigate the stress response to the primary muscle group worked.
WORKOUT 1: GVT SQUAT FOCUS
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A. | Barbell Back Squat (use 50% 1RM) | 10 | 10 | 1 min. |
| B. | Barbell Hip Thrust | 3 | 15 | 90 sec. |
| C. | Band Pull-Aparts | 2 | 12 | 75 sec. |
WORKOUT 2: GVT DEADLIFT FOCUS
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A. | Trap Bar or Conventional Deadlift (use 50% 1RM) | 10 | 10 | 1 min. |
| B. | Chin-Up | 3 | 8-10 | 2 min. |
| C. | Sissy Squat | 2 | 15-20 | 1 min. |
WORKOUT 3: GVT BENCH PRESS FOCUS
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A. | Bench Press (use 50% 1RM) | 10 | 10 | 1 min. |
| B. | Seated Low-Cable Row | 3 | 15 | 45 sec. |
WORKOUT 4: GVT ROW FOCUS
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A. | Barbell Chest-Supported Row or Seal Row (use 50% 1RM) | 10 | 10 | 1 min. |
| B. | Dumbbell Lateral Increase | 3 | 12-15 | 1 min. |
| C. | Hand Launch Push-Up | 3 | 3 | 90 sec. |
What About Progression?
Once you’re able to use one consistent weight for all 10 sets of 10 reps, add 5% to the bar.
Let’s say you started squatting 185 pounds for 10 sets of 10 reps, which would equate to 18,500 pounds lifted. If by the third week you’re using 215 pounds, you’d have made a jump of 3000 pounds lifted in one workout. That’s a huge volume increase regarding work capacity improvements and muscle and strength signaling.
What About Fueling?
Consume ample calories around your workouts. A 3:1 carb-to-protein ratio post-workout is ideal. A 2:1 carb-to-protein intake 90 minutes before your workout is recommended. Include an intra-workout drink to battle fatigue.
One Last Thing
GVT isn’t optimal for most people, largely because it’s pretty damn demanding on the CNS. But maybe you’re not most like people. If it’s the right fit for you, it’ll be a great mental and physical challenge worth pursuing.
