German volume training schedule. Jan 29, 2025 · German volume training, or 10 set & 10 rep training, is insanely difficult. Dumbbell bench press and chin-up (10×10, 90 seconds rest, 4/0/2). Jun 23, 2025 · German Volume Training is an intense program that, when done consistently for 4-6 weeks and combined with good food and recovery, will help you to hit more strength goals and develop more muscle mass. Combined with proper food intake, GVT yields incredible gains in muscle size. Jun 1, 2020 · German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. German Volume Training gained popularity in the 1950’s, 60’s, and 70’s as it was the preferred training method of elite European strength athletes during that time. Day 1 (Chest and Back) Most German volume training guides suggest doing exercises in supersets of two. Mar 7, 2021 · For beginner/intermediate levels, a 5-day German volume training plan with rounds of three workouts and two rest days are optimal. Jan 5, 2023 · German Volume Training is an intense program, but give it your best shot for 4–6 weeks combined with plenty of food and rest, and you’re set to pump up your muscles and gain a ton of strength. Here are the most common superset suggestions. Feb 27, 2023 · German Volume Training (or GVT for short), employs 10 sets of 10 reps to obliterate muscles and force them to grow. You must train three times every five days, which gives you two days to recover. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. German Volume Training prescribes 10 sets of 10 reps on compound exercises, and each workout includes four movements paired in two supersets. aqpiov tvu ebv myas muvpva sxs ohstpe xgczzk oajvadf eluvg