The premise is that the 10 set method originated in Germany in the 70’s, and was used in the off season by weightlifters to help them gain lean mass, and the GVT method was cultivated further by Canadian weightlifter Jacques Demers. German Volume Training (GVT) is designed to hit your larger muscle groups with intensity, and it is very simple in its execution: 10 sets x 10 reps. It sounds like a winning formula to me, so now let’s have a look at German Volume Training. This kind of workout is efficient as more muscle groups are being stimulated simultaneously, it is also more functional, it can burn more calories, and because compound movements create more muscle damage, it can lead to the increased levels of testosterone and Growth Hormone (GH). This is a great beginner or even a great back to basics program, and it’s also a great program if you don’t have access to any fancy equipment. This should help get your back on track for that particular session and the decrease in weight should only apply to that session only, the next workout session should be back to your previous weight load. If you happen to stall on an exercise and cannot perform 5 reps then take off 10% of the weight. You will need to alternate between workout A and workout B, so workout A would be performed on Monday and workout B on Wednesday and then back to A on Friday.Īt the beginning of the program start with 50% of your 5 rep max and then add 5lbs/2.5kg of total weight to each exercise (each lift), and then progressively during each week keep doing this until you can’t get 5 reps on all 5 sets anymore. To ensure proper recovery, this program advises against training on consecutive days or doing two sessions in one day. You only need to train 3 days a week, and you only perform 5 sets x 5 reps on each exercise, this is usually Monday/ Wednesday/ Friday (but can be alternated, but you will need at least a days rest between each session) This programme is designed to build muscle and strength and was used by the legendary Reg Park.
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