Tag someone 👇🏼 to try this CRAZY high volume, 45min workout out with!
I often get asked how I accumulate so many sets (30-50+) in my workouts in such a short amount of time (60mins) so today I want to talk about a technique I like to use called German Volume Training(GVT) or the 10 sets method which has been used for decades by weightlifters in order to increase muscle mass FAST. How is it done?
1. Perform 10sets of a single compound exercise striving to achieve 10r/set.
2. You only increase the weight once all 10sets are completed with the predetermined starting weight ie. the load used is submaximal thus you shouldn’t be trying to reach failure on all sets, only the last 3-4 should be overly taxing.
3. You then alternate this exercise with another compound exercise eg. Flat & incline bench
4. Once finished, supplement the 2 compounds with one additional exercise each performed with regular set ranges (3-4)
The main mechanism behind its effectiveness is that the extreme volumes involved supposedly target a specific group of motor units and stress the body to such a degree which results in rapid hypertrophy. However, while it will definitely add muscle to your frame, recent research has shown that GVT may not actually be any better than traditional training and that to maximize hypertrophy, 4-6 sets per exercise seems best as it appears that gains begin to plateau beyond this set range and may even regress due to overtraining (Amirthalingam et al 2017). So why do it?
If you like a challenge, want to mix up your training and/or have very little time available to train and need to accumulate as much volume as possible however, due to the physical and mental challenges of the GVT, before you try it, I HIGHLY advise that you “accumulate” at least 1yr of conventional training ie. it’s not for noobs. Also, when/if you do then chose to try it, only do so for short periods (1month or 1-2x/yr) as it will significantly pound you into the ground & eventually result in overtraining
Anyway, give it a go & see if you like it, personally I do a 20set protocol for bench, lunges & pulldowns & can confirm that it absolutely SUCKS