Do you want to get your ‘summer body’ primed for beach season and gain muscle pretty quickly? If so, I would highly recommend that you try German Volume Training (GVT)! It has been shown to be one of the fastest ways to pack on muscle in a short amount of time, and is great for both bulking and toning. If you’ve never heard of German Volume Training before, continue reading to understand what it is, its advantages, and how to apply it in your training. Read on for a quick dip into German Volume Training: Why you should use it!
So, what is German Volume Training?
Essentially, you are pushing a compound exercise to the maximum through high sets and reps. You will be doing 10 sets of 10, using approximately 60% of your one-rep maximum weight. When using GVT you should have around 60-90 seconds of rest between each set. If you feel you won’t be able to complete all 10 sets at this weight, you should lower it to find the ideal weight which will still be challenging enough yet without compromising your form.
Advantages of German Volume Training
GVT is extremely effective in building lean muscle mass quickly. With summer approaching (for the lucky ones, it’s already started!) you’re definitely going to want to implement it. With the high sets and reps used, you can really ‘shock’ your system, to stimulate and activate many muscle fibers that you normally wouldn’t. This is a positive as you’ll be training outside your usual comfort zone pattern, thereby growing muscles that have previously remained underutilized.
In addition to this, mixing up your training is a good way to keep yourself motivated in the gym, preventing staleness and boredom. If you’re continuously doing the same exercises over and over again, the likelihood of burning out is pretty high. However, you’ll have a renewed sense of vigour when you present your mind and body with new micro challenges to keep it fresh and interesting. You should always find reasons to keep nudging yourself forward!
Here is an example of how you could breakdown your week of GVT training:
Day 1: Pull day
- Deadlifts: 10×10 (60% of your 1-rep max)
- T-Bar Rows: 10 x 10
- Dumbbell incline curls: 10×10
- Dumbbell lateral raises: 10×10
Day 2: Push day
- Flat Bench Press: 10×10
- Barbell Military Press: 10×10
- Chest Flys: 10×10
- Tricep Rope Pushdown: 10×10
Day 3: Legs
- Back Squats: 10×10
- Seated Calf Raises: 10×10
- Walking Lunge: 3×10-12
- Hamstring Curl: 3×10-12
Day 4: Active Recovery/Rest
- Swimming is a great way to help your muscles recover as it’s very low impact
- Rowing (especially on the WaterRower, ah, bliss!)
- Walking
- Climbing/Bouldering
