German Volume Training Program Benefits

German Volume Training Program


There are probably several training programs for increasing bulk. But most have complicated structures making them somewhat confusing and difficult to follow. There are only some programs that are intense but with simple systems.

These programs have proven to be rather effective and safe, so they have become quite popular over the years. By following a correct diet and the proper steps of a program, it’s possible to achieve the desired target by the end of a particular course.

Here, we will focus on one of the best-known training programs followed by thousands of enthusiasts. It’s the German Volume Training Program, one of few exercise regimes that provide fantastic results.

What is the German Volume Training Program?

Also called GVT, 10 sets method or 10 x 10, German Volume Training is a strenuous workout program designed to increase muscle mass, strength, and stamina. Though physically demanding, it follows a simple structure leading to immense gains in bulk and power. It’s a training method that follows 10 sets and 10 reps of every exercise in every session.

GVT has its origins in German-speaking countries, and that’s how it got its name. The exercise program first came into vogue during the mid-1970s. Rolf Feser, the National Coach of Weightlifting during that time, made the GVT popular.

German Volume Training Program Benefits


Does German Volume Training Work?

Judging by its continuous popularity and positive feedback from enthusiasts and experts, it’s evident that GVT works and provides fantastic results.

Rolf Feser came up with the plan to help weight lifters and bodybuilders gain bulk, stamina, and strength, and the results were incredible. Since then, enthusiasts have been following this method, and they are happy with the success.

It’s a highly strenuous regime but with a high success rate. Hence, no matter how physically demanding it is, the number of followers only keeps increasing. What makes GVT highly demanding is also the fact that the rest periods between sets are short at just 60 to 120 seconds, depending on the routine.

Is German Volume Training Good for Bulking?

After going through multiple reviews and looking at photos, it’s clear that GVT is effective for bulking. It was invented for bulking in the first place, and since it showed brilliant results, it has become one of the most followed extreme training programs ever.

The German Volume Training not only increases muscle mass but also offers multiple benefits. So, it’s a total program that can fulfill various targets. If you are looking for a workout program to increase bulk, GVT could be the answer.

The GVT is suitable for beginners and seasoned bodybuilding enthusiasts with slight differences in the program’s duration and the number of exercises. So, you can opt for a course that best suit your needs.

Supposed Benefits of German Volume Training  

Like any other intense training program, GVT also boasts of several benefits. They include

Boosts Hypertrophy: GVT is a workout regime that increases muscle hypertrophy and strength. So, your muscle fibers develop extensively, making them stronger and more flexible.

Employs Compound Workout Routines: It also uses a combination of different lifts, so they target several muscles during each workout. The result is you are able to lift heavier weights contributing to heightened hypertrophy.

Dormant Muscle Fiber Urged into Action Due to Increase in Volume: The high number of sets and repetitions exhaust most muscle fibers. Because of this, muscle fibers lying unused get into action leading to more bulk even in unexpected areas.

Enhances Metabolism: What makes the GVT unique is the fact while other programs encourage hormonal release, it aims at increasing muscle mass. So, when there is mass gain, it boosts metabolic rate, meaning that the fat in your body burns quicker than before. The outcome is that you gain lean body mass.

Increases Mental Toughness: When you go through a grueling schedule like GVT, it can sometimes make you mentally and emotionally distraught. But since you want to finish your routine, you stand firm in your place to complete a schedule. You try to complete the exercises no matter what.

German Volume Training Good for Bulking


How Long does the German Volume Training Program Last?

The recommended GVT course is performed five days a week, lasting six weeks to eight weeks. During this period, you have to follow an extremely rigorous regime that can take you to your breaking point. But when the program ends, you will have incredible results.

However, it can be overwhelming for beginners to do such an intensely demanding exercise regime. It can take a toll on their body and mental health. Instead of gaining bulk and strength, they could very well get injured.

If you are a beginner, you can go with the six-week course, but you must seek a professional’s help before starting any program.

Else, instead of the six weeks long program, you can also opt for the shorter version of four weeks plan where you have to exercise 3 days a week instead of five.

How to Perform the GVT for Best Results?

Choose Different Routines for Different Body Parts for Each Session

No matter whether you follow a four- or six-week program, each session focuses on different muscles. For example, if you do exercises for the back and chest on day one, the next day, the focus will be on the legs and arms. On the third day, you will work on abs and shoulders but not necessarily in that order.

Keep to the Recommended Tempo

Tempo is another aspect you have to keep in mind when undergoing training. Remember that the GVT will be brutal, with hardly 60-90 seconds of rest between sets. However, you still have to follow the beat to stay consistent.

It might be even more excruciating, but if you want the best outcome, you should follow the tempo. The usual suggested tempo for each exercise is as follows:

  • Long-range movements (squats, deadlifts, and chin ups: 4-0-2-0
  • Short-range movements (cable rows, leg curls): 3-0-2-0

Rest and Recover Sufficiently for Next Session

The grueling schedule will fatigue your body profoundly. So, it’s vital to rest between training days. It will give ample time for the muscles to relax and repair before the next session.

You can perform one or two exercises for a body part during a session, rest a day and do the following routine for other parts in the next workout session. For example,

  • Monday: Chest and Back
  • Tuesday: Rest
  • Wednesday: Legs and Abs
  • Thursday: Rest
  • Friday: Arms and Shoulders
  • Saturday: Rest


  • Monday: Chest and Back
  • Tuesday: Legs and Abs
  • Wednesday: Rest
  • Thursday: Arms and Shoulders
  • Friday: Rest
  • Saturday: Restart

Choose the Right Weight Range

You know that GVT demands enormous amounts of energy and stamina to perform the routines. You have to do ten sets and ten repetitions of each exercise. The thought itself is daunting.

If you are new to GVT, it’s necessary to choose the proper weight range to perform the exercises smoothly for effectiveness and safety.

Most experts suggest a weight that lets you do 20 reps or 60% percent of your one-rep max. It’s likely to feel relatively light in the beginning. However, as your session progresses, you will feel the burden and even want to quit.

But decreasing the weight is not recommended as it will only take you backward. Instead, you can begin lighter and increase the weight as the training moves ahead.

Pack more Protein and Calories into Your Diet

If you work out intensely without eating enough, you will become weak and even suffer injuries. Hence, you have to eat more every day. If you don’t know what to eat, you can seek advice from a professional and follow a suitable plan.

You need to include more protein and calories in your diet. Additionally, you can also take bodybuilding supplements highly recommended by experts.

Four Weeks Sample German Volume Training Program for Muscle Mass Gain

If you are a beginner, the four-week sample GVT plan can help increase bulk. It’s a routine consisting of three-day sessions per week. Since you will be doing very heavy exercises, rest the day after every exercise session.

Monday (day 1) – Chest and Back

  • Bench Press: 10 x 10
  • Pull Ups: 10 x 10
  • Dumbbell Flys: 10 x 10
  • Deadlift: 10 x 10

Tuesday – Rest

Wednesday (day 2) – Legs and Abs

  • Back Squat: 10 x 10
  • Weighted Sit Ups: 10 x 10
  • Calf Raises: 10 x 10
  • Dumbbell Lunges: 10 x 10

Thursday – Rest 

Friday (day 3) – Arms and Shoulders

  • Military Press: 10 x 10
  • Upright Rows: 10 x 10
  • Biceps Curls: 10 x 10
  • Triceps Pull Down: 10 x 10

Saturday – Rest

Rest 60-90 seconds before doing the next set or routine, depending on the type of exercise.

Renew the cycle on Monday and add a little weight if you can. Just make sure that it’s not extremely heavy where you fail to complete the session.

Alternatively, you can also choose to do a more extended version of the program, which lasts six to eight weeks. But before making any decision, make sure to consult with a qualified instructor who can guide you through the program.

Bottom line

No doubt, the German Volume Training Program is intense and grueling. But with the correct determination and guidance, you can complete the course and receive excellent results.(1)

You can continue performing suitable exercises and consume the proper diet to maintain the gains for life. Else, your body will lose the bulk that you worked so hard to gain.

You will have to start all over again for bulking if you stop exercising. Some enthusiasts also perform the GVT at least twice per year. If you wish to add more bulk to your physique, you can do so too. But as mentioned, seek guidance from experts.


Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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