German Volume Training isn’t rocket science. There’s no elaborate formulas to figure out, and no training techniques to be mastered. GVT is built around three simple, core principles:
1. One Exercise. You perform one exercise per body part. That’s it. Stick with heavier, compound-style lifts that tax major muscle groups. Because you will be performing a limited number ofexercises per week, proper exercise selection is critical in maximizing the effects of GVT. 2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement. 3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat, 90 seconds is needed. (And then some!)
German Volume Training Notes
You will also find that on certain exercises, you will lose strength fairly quickly. My strength dives when trying to hammer out sets of overhead presses. I don’t think I’d be able to perform 10 sets of 10 reps with 20% of my 1RM for this exercise.
Hang in there. Over time, your strength endurance will noticeably increase. Push for one more rep on every set. As long as you focus on...