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German Volume Training

GSRacer · 2026-03-20T14:19:15Z

German Volume TrainingAn 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/setBent 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/setBarbell Lunges @ 135 lbs - 10 sets, 10 reps Day 4: Shoulders Standing overhead barbell press @ 125 lbs - 10 sets, 10 reps/setLateral 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:GSRacer

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linuxian

(@linuxian)

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Joined: 5 months ago

Posts: 5

21/03/2026 11:41 am

I've been looking at GVT for a couple of weeks. Reading this filled in all the blanks and gave me exactly what I needed to know. I plan on starting this for upper body this week. An old injury keeps me from going heavy so GVT is a perfect fit.

Thanks for posting this!!!!

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Powerlifter94

(@powerlifter94)

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Joined: 1 year ago

Posts: 1

21/03/2026 12:05 pm

I use GVT pretty often I think its a great curve ball to throw into your training to restart gains. I know everyone responds differently but for me it works great

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linuxian

(@linuxian)

Active Member

Joined: 5 months ago

Posts: 5

21/03/2026 12:24 pm

Just did GVT for biceps. 5x10 with a 70# bar and 5x10 with 35# DBs. I thought my biceps were gonna blow out! I can't believe I can even type this!!!

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jas101

(@jas101)

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Joined: 9 months ago

Posts: 13

21/03/2026 1:23 pm

how long between sets are you taking?

60 seconds.

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