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All You Need to Know About German Volume Training



Building muscle isn’t always simple and straightforward. You need to train hard to trigger your body to grow –a process known as hypertrophy. There are many muscle building workouts out there, each promising to turn you into a beast in just a few weeks.

However, out of the many muscle building programs available, German Volume Training carries the torch as being the most efficient. This training routine focuses on a high number of reps and sets with the aim of building lean muscle within a short period. In some circles, it is referred to as the ten sets method.

Select Your Exercises Right

Picking the right exercises is very important for a successful GVT session. According to fitness experts, it is best you choose pair exercises that involve opposing muscle movements.

Here is a list of some of the best workouts for your GVT routine. For each exercise you’re required to do ten sets of ten reps.

Goblet Squats

These will focus on your glutes, hamstring and leg muscles.

How It’s Done

Hold a pair of weights close to your chest, elbows facing downwards. Place your feet some distance apart for extra stability. Squat as low as you can, until your elbows are next to your knees.

Pause for a bit before bringing yourself back up. Engage your core by maintaining a straight back.

Push Ups

Pushups work your chest, abs, and arm muscles. Additionally, they boost the strength of your core and improve your stability.

How It’s Done

Lie on your chest and prop your body up using your arms and toes.Ensure you maintain a straight backline and don’t let your hips slack.Lower yourself as close to the ground as you can. Hold the position for a while before lifting yourself back into the starting position.

If you’re struggling for form, you can visit for the purchase of workout supplements.

Forward Lunges

Lunges are cardio movements aimed at working several muscle groups.

How It’s Done

To get started, step forward on one foot. Lower your body until your knees form right angles. The thigh of your forward stepping leg should be parallel to the floor. Revert to the standing position and repeat.

Don’t forget to switch legs. Additionally, maintain a straight back and engage your core.

Farmer’s Walk

The farmer’s walk is a strength move designed to boost your stability and work your core.

How It’s Done

For this exercise, you will require slightly heavier weights. Grab the weights and start walking in a straight line. Remember to maintain a straight back and don’t slouch when doing the walk.

Getting the German Volume Training Right

Before you do anything else, it is critical that you come up with a training program. Your schedule should be made up of a mix of upper body and lower body activities. However, for each workout session, you will require two exercises.

Another thing is if you’re just getting started start slow and then build upon it. This will allow you to achieve proper form, avoid muscle injuries, and, at the same time, prevent early burnout.


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