What Is German Volume Training, and Should You Incorporate It into Your Program? Andrew Demetre, Charleston Fitness Coach, Answers Your Questions

Many workout routines claim to bring immense benefits to your body, some in a short amount of time. According to Andrew Demetre, Charleston fitness coach, some of these workout routines are worth incorporating into your program, while others are not.

So, what’s the case with German Volume Training or GVT? Its claim was that it would allow you to experience big gains in strength while adding up to 12 pounds of muscle in just 12 weeks.

Does GVT work? Andrew Demetre, Charleston fitness coach, examines this workout routine below.

What is German Volume Training?

The basis of GVT is doing 10 sets each of 10 reps. It’s obviously very similar in design to the 5-by-5 system, of course, but there are a lot of differences.

In addition to the specific number of sets and reps, there are also very defined periods of rest, load, and a recommended tempo.

To perform GVT, you’ll lift the same weight or load in every set. The load that you should select should be easy for you to lift at first. Most experts suggest having a load that’s approximately 60% of your one-repetition maximum, or 1RM. You could typically lift this load for roughly 20 reps.

In between each of your sets, you want to rest between 60 and 90 seconds before you do the next set.

The Thought Behind GVT

Canadian strength coach Charles Poliquin is the person who popularized GVT, and he claimed that German weightlifters who followed the exercise program were able to go up an entire weight class in an off-season preparation period. This means they were able to gain about 10 to 12 pounds of muscle in only 12 weeks.

One of the most famous weightlifters who used GVT extensively was Jacques Demers of Canada, who was an Olympic medalist in the sport. He was known for having huge legs.

Poliquin, who wrote a book about the program, said that it targets motor units and exposes them to repeated volume. In response, the body adapts by “hypertrophying” the fibers that are being targeted.

Is GVT All It’s Built Up to Be?

Many fitness experts tout the benefits of GVT, and for good reason. Andrew Demetre, Charleston fitness coach, says that the workout regimen certainly will help to increase your muscle mass. There’s no denying the benefits of the approach in terms of volume, load, and rest.

That being said, German Volume Training is probably no better or worse than other programs. Some other workout regimens will even work better for certain people, depending on their makeup.

So, while GVT is definitely a workout regimen that you could consider incorporating into your program, it’s not the be-all, end-all for building muscle mass in a short period of time.

As always, finding a workout regimen that’s right for you and keeps you interested and involved is important.

About Andrew Demetre

Andrew Demetre, Charleston health coach, physical trainer, and bodybuilder, first found his calling during the pandemic when he realized that many of his clients preferred working out from home. These days, Demetre uses his expertise to train clients from home, whether in the greater Charleston area or worldwide. Andrew firmly believes every client can achieve their ideal body through hard work and dedication — no gym membership needed.