German Volume Training, also known as GVT, is considered High Volume Training. It is a great type of training to turn to when you feel that you’re body has reached a plateau. Switching to this style of training from your typical 4 sets or 12 reps will break that plateau and lead to muscle growth.
What is GVT? German Interval Training is when you perform 10 sets of 10 reps each. Yes, I’m sure this sounds exhausting since most people are used to the typical 3 or 4 sets of 12 reps. The catch is, instead of trying to pound out 6-7 exercises for a particular muscle group, you will choose 3.
Now, will you be able to get 10 sets of 10 reps using the weight that you usually use? Not likely. Therefore you want to pick a weight that you would be able to get 20 reps (rather than 10-12). You want to attempt to use the same weight for all 10 sets of the exercise. If you cannot get 10 reps at some point with that weight, then just do reps until failure.
Some people may not feel that they’ve completed a good workout with only having done 3 exercises. If you are one of these people, you could do your regular exercise routine and choose just one compound exercise to do GVT with.
If you’re serious about wanting to implement GVT into your every day routine, it should last about 6 weeks.