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German Volume Training and a Weekly Workout Plan

Posted on August 11, 2014 by Lee Malone There have been 2 comment(s)

As it’s approaching the end of summer, it brings us towards that time of the year where people take advantage of the cold weather to add some size and hibernate those summer abs. In this article I want to focus more on the training aspect of adding muscle rather than the diet however I hate to be the bearer of bad news you can’t have the best of both world and stay at minimal levels of body fat whilst adding muscle at the same time.

A key part of my training over the years when I’m looking to ‘bulk up’ is German Volume Training (GVT), it’s been very successful for me in adding size and breaking through plateaus which we all come across. It’s also a great switch from hypertrophy training which I imagine so many of us have been doing to help cut down body fat percentages. I first came across GVT 4 years ago on a power lifting site when I was struggling to increase the numbers of my bench and dead lift. GVT is used worldwide by power lifters, bodybuilder, physique competitors and many more, as its so effect in adding quality muscle in a short period of time.

The aim on GVT is to complete 10 sets of 10 reps for each exercise per muscle group, starting with compound exercises such as squat, bench press, dead lift and military press. On these compound exercises you want to choose 60% of your 1 rep max and aim to hit 10 full sets 0f 10 reps focusing on the tempo of the movement, keeping your muscles under tension. For example on squats, 4 seconds down, 0 second pause at the bottom and explode back to the starting position. Another example on Bench Press, 3 seconds down, 1 second pause at the bottom then explode to the top. This method will keep your muscles working longer and the sets last longer than just blasting through the movements, after each exercise keep an eye on the clock and give yourself 90 seconds rest before starting the next set.

The Workout:

Monday: Legs and Abs

Tuesday: Shoulders

Wednesday: REST

Thursday: Back

Friday: Chest

Saturday: Arms

Sunday: REST

 

Monday: Legs

Squats

10 Sets

10 Reps

90 Seconds Rest

Pistol Lunge (1 leg on a bench)

10 Sets

10 Reps

90 Seconds Rest

Seated Calf Raise

10 Sets

10 Reps

90 Seconds Rest

Leg Extensions

10 Sets

10 Reps

90 Seconds Rest

Standing Calf Raises

10 Sets

10 Reps

90 Seconds Rest

 

Tuesday: Shoulders

Military Press

10 Sets

10 Reps

90 Seconds Rest

Seated Side Lateral Raises

10 Sets

10 Reps

90 Seconds Rest

Reverse Flys

10 Sets

10 Reps

90 Seconds Rest

Cable Side Flys

10 Sets

10 Reps

90 Seconds Rest

Bus Drivers

5 Sets

To Failure

90 Seconds Rest

 

Wednesday: REST

Thursday: Back

Dead Lift

10 Sets

10 Reps

90 Seconds Rest

Lat Pull Down

10 Sets

10 Reps

90 Seconds Rest

Dumb Bell Rows

10 Sets

10 Reps

90 Seconds Rest

Seated Rows

10 Sets

10 Reps

90 Seconds Rest

Pull Ups

5 Sets

To Failure

90 Seconds Rest

 

Friday: Arms

Seated Dumb bell Curl

10 Sets

10 Reps

90 Seconds Rest

Close Grip Bench Press

10 Sets

10 Reps

90 Seconds Rest

Hammer Curls

10 Sets

10 Reps

90 Seconds Rest

Skull Crushers

10 Sets

10 Reps

90 Seconds Rest

Ez Bar Curls

10 Sets

10 Reps

90 Seconds Rest

Tricep Extensions

10 Sets

10 Reps

90 Seconds Rest

 

Saturday: Chest

Bench Press

10 Sets

10 Reps

90 Seconds Rest

Incline Dumb bell Press

10 Sets

10 Reps

90 Seconds Rest

Hammer Press

10 Sets

10 Reps

90 Seconds Rest

Cable Flys

10 Sets

10 Reps

90 Seconds Rest

Press Ups

5 Sets

To Failure

90 Seconds Rest

 

Sunday: REST

 

Give the following workout a try for 4-6 weeks, combined with the right diet being in a calorific surplus will ensure both muscle and strength gains. Make sure you stick to the rep tempo and also rest periods to keep the workout intense as believe me it’s very exhausting but worth it.

Let us know how you get on by tweeting @bodybuildingw and @Lee_Malone

By Lee Malone


This post was posted in Athletes and was tagged with German Volume Training, workout plan

2 Responses to German Volume Training and a Weekly Workout Plan

  • so would you say to stick to the 60% of your 1RM for the full entire ten sets?

    then increase weight slightly each week as you progress?

    Posted on August 18, 2014 at 5:52 pm

  • Mo says:

    Isn't that too much volume for too many exercises, surely this shall be very taxing on our CNS. From what I've read re GVT is we should only do 1 exercise per muscle group for 10x10 followed by supplementary exercises for less sets/reps (3x12 or 4x8)

    Posted on August 22, 2014 at 12:30 pm

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