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20/03/2026 2:19 pm
German Volume Training
An introduction, by GSRacer
Whenever my regular routine stops making my muscles sore, and my gains start to level off, I have never found a better routine than German Volume Training to break past this plateau. German Volume Training focuses on a high number to sets on one specific exercise, with the number of reps staying around 10 for every set. This routine is probably not the best if you are looking for muscular definition, but it will certainly help you put on mass.
The goal is to do 1-2 exercises per workout, and the weight stays constant, and you shoot for 10 reps on EVERY set. Just be prepared to: do 3-4 workouts per week, be at the gym for ~2 hrs. per workout, and to be very, very sore. I highly recommend bringing a whey protein shake and a banana (or other fruit of choice) with you to each workout if you venture down this road. This workout should not be something you do as a beginning lifter. I did not incorporate this until having lifted regularly for 6 years.
Here is what a typical GVT rotation looks like for me:
Day 1: Chest
Flat Bench @ 205 lbs. - 10 sets, 10 reps/set (although I am usually around 7 by the last set, and this is OK - this applies to all exercises for all muscle groups)
Incline Dumbbell Press @ 80 lbs. - 10 sets, 10 reps/set
Day 2: Back
Free-weight T-bar row @ 160 lbs. - 10 sets, 10 reps/set
Bent over Barbell rows @ 185 lbs. - 10 sets, 10 reps/set
Day 3: Legs (this is by far the hardest and longest day)
Squats @ 275 lbs. - 10 sets, 10 reps/set
Barbell Lunges @ 135 lbs - 10 sets, 10 reps
Day 4: Shoulders
Standing overhead barbell press @ 125 lbs - 10 sets, 10 reps/set
Lateral raises @40 lbs/dumbell - 10 sets, 10 reps/set
*Note that if you aren't quite ready to take on 20 sets/workout, you can also do one exercise per workout (10 sets), and if proper weight and technique are used, the results can be excellent.
If you can do this for 3-4 weeks, and then return to your normal routine, you will smash through any plateau you have hit, and the mass will pile on. Results are greatly enhanced by eating like a 400lb fat man, sleeping 10 hrs/night, and not partying.
For more info on GVT, and how my personal preferences differ from others, check out:
https://athletespower.com/training/german-volume-training-guide
GSRacer
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20/03/2026 2:40 pm
I did GVT a few years back but didn't have the time to dedicate myself to it. After reading your post and the sites I might give it a go. I usually have my own go to routine but it's always good to switch it up. Thanks
20/03/2026 3:11 pm
Ive wanted to try this or something like it for years . I have a few questions . Do you do warmup sets ? How much of your full weight sets are you using ? for instance on dumbell for chest I start with lets say 60's and work up to 105's or 110's for 8 to 10 reps . so what kinda weight should I be using ? And another question . NO DEADLIFTS ????