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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
This topic was modified 4 weeks ago by admin
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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 ????
Topic starter
20/03/2026 6:15 pm
Hey bro. I do not do any "warm up" sets per se, because if you are doing 10 reps on every set with the same weight, that first set you do, the 10 reps is not really pushing it all that hard. Does that make sense? I typically shoot for a weight at which I would be able to do ~15 reps if I were just doing one set, that way, when I'm on set 10, I can still manage to push it 7 or 8 times.
Of course I do deads brother! The above routine was just an example week. There are other exercises that I rotate in.
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20/03/2026 6:36 pm
Yea that makes alot of sense as far as warmups ,,, And I cant imagine not doing deadlifts lol. I only started doing them bout 2 years ago . I got a very late start on them cause I could never do them right so I figured I just wont do em . But shit Bro now that I do them correctly there is nothing more I look foward to . How should I figure those in with the GVT do ya think ?
Ps - Oh so you rotate exercises in this training routine ? You dont do the same exercises for the lenght of the workout cycle ?
20/03/2026 7:06 pm
Can I do 3 exercises for back, or would that just defeat the whole thing. I like the whole routine you have posted but just would like to add the deads on top of the 2 exercises you have listed.
Topic starter
20/03/2026 7:28 pm
3 is too many for 1 GVT workout IMO. You would be in the gym for 3 hours, and you probably would over-train whatever muscle you are working on. Just do T-bar and deads, or rows and deads. Honestly, many people only do 1 exercise per workout.
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20/03/2026 7:49 pm
I love to use gvt to mix things up. I do my own customized version but I follow the principle of gvt.
20/03/2026 8:05 pm
Think this would be good to throw in to a persons usual routine? Like if Im doing back today, think itd be okay to do this for back day and shoulder day only, and my normal routine the other days? For some reason Its hard for me to feel a really good pump or soreness in my back, no where else is a problem though.
20/03/2026 8:24 pm
That's a lot of volume for shoulders (and chest kind of), but the back I did more than that regularly. 🙄
Cool concept though, I do find that volume is great for growth, even with 'modest' weights.
This post was modified 3 weeks ago by admin
20/03/2026 8:55 pm
i remember just using gvt for my back and doing 10 sets of chins
back was looking nice! i gotta get back to that
20/03/2026 9:25 pm
I always liked this routine but w modify it some.
20/03/2026 9:51 pm
Wow I just tried some gvt for the first time today. I lowered the amount of weights I normally do to 200lbs on the flat bench. Set 7 the 5th rep got stuck and I had to roll the bar down to my hip. Guess I need to try again going lighter. The rest of my work out I had jello arms.
Topic starter
20/03/2026 10:15 pm
You have to start at what sometimes feels like too light a weight in order to still be pushing at least 8-9 reps on that 10th set. Thanks for bumping a great thread, dude. It's ironic, because I've had some fucked up shit go down with my family lately, and my schedule bus all out if whack. I just woke up a few minutes ago and was like "I think it's time for some food old GVT squats". Haha.
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20/03/2026 10:36 pm
You have to start at what sometimes feels like too light a weight in order to still be pushing at least 8-9 reps on that 10th set. Thanks for bumping a great thread, dude. It's ironic, because I've had some fucked up shit go down with my family lately, and my schedule bus all out if whack. I just woke up a few minutes ago and was like "I think it's time for some food old GVT squats". Haha.
OK my last attempt at gvt was short lived (week). I was using to much weight and not even getting 7 or 8 sets. After reading up on it some more I dropped the weights down to 50% of max. I had to get over the feeling that this feels way to light. Paused 60 seconds between each set of 10. By the 5th set I was feeling the burn. By the 7th I was burning like hell. Reps 7-10 of set 10 i had to take several deep breaths between each rep to finish. Haven't had a pump like this in a while. My muscles haven't been this tore down in a long time. I just started this week and I'm dreading legs Friday. Thanks for the coaching gsracer.
This post was modified 3 weeks ago by admin
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