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Level Up - German Volume Training

German Volume Training (GVT) is a strength-training program that was founded by German national weightlifting coach Rolf Feser in the 1970s, later popularized by Charles Poliquin in the early 90s. This training system involves doing 10 sets of 10 repetitions for each exercise, with minimal rest between sets. GVT emphasizes high reps and moderate weights to create hypertrophy (muscle growth) and increase one’s overall strength.



The key to making this protocol work effectively is selecting exercises that target all major muscle groups with compound movements such as squats, bench presses, bent-over rows and shoulder presses. Doing one or two isolation exercises per muscle group at the end of the workout can help provide additional muscular stimulation in order to create further gains in size and strength.


GVT promotes muscular hypertrophy through metabolic stress. This means that the muscle fibers must work hard to complete the 10 sets of 10 reps, creating a burn in the muscles due to lactate build up. The body is pushed to its limits during this type of training which contributes to increased strength gains over time.


In addition to increased muscle size, GVT also encourages improved coordination between muscle groups as well as improved weightlifting technique while performing exercises with heavier loads. If executed properly, German Volume Training can be an effective way of stimulating muscle growth and building strength for athletes. To get the most out of GVT, however, it’s important to know how much weight you should use and how long you should rest between sets. It’s also important to ensure that your form remains consistent throughout the session and that you focus on maintaining proper technique while performing each exercise.

"If executed properly, German Volume Training can be an effective way of stimulating muscle growth and building strength for athletes."

However, there are potential downsides to GVT. As with any other training protocol, injuries can occur if proper form and technique are not maintained throughout the workouts. Additionally, fatigue levels may become elevated due to the large volume of sets and reps. In training, volume is a main driver for cortisol - which is your stress hormone. Studies have found that high cortisol levels are associated with negative effects on muscle building [1].


So, German Volume Training can be an effective way to increase muscle size and strength. However, it is important to pay close attention to your body's response while doing GVT in order to ensure that you are training safely and not overtraining. With proper rest, nutrition and form, German Volume Training can help you reach your fitness goals.


German Volume Training is one of our favorite and most effective techniques for building muscle and looking shredded. Want to put it into play? Check out our Remote Coaching options to start inplementing GVT into your current training regime.


[1]https://www.ncbi.nlm.nih.gov/books/NBK538239/#:~:text=Muscles%20have%20their%20own%20internal,gluconeogenesis%20with%20glucogenic%20amino%20acids.


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