German volume training plan (GVT) is an intensive exercise program developed to build muscle mass and to provide strength beyond personal plateaus.
It is also called 10 sets method. German volume training plan consists of a high count of sets and restrained repetitions with short intervals in between.
Typical GVT workout entails 10 sets of 10 repetitions for 10 exercises, intensive on a specific muscle group.
This article explains about german volume training, 10×10 workout plan, its benefits, nutrition tips and when to consult with a professional fitness trainer.
GVT stresses your muscles, which stimulates muscle growth. It also aids in building muscle strength, increases muscle size, and improves lean body weight.
Although GVT workouts are intensive and extremely difficult, yet it is popular for its potential to deliver optimum results in regard to building muscle mass and strength.
10×10 Workout Plan
In German volume training plan, a 10 x 10 workout consists of 10 sets of 10 repetitions for 10 exercises.
Doing 10 sets and repetitions using a high volume makes certain that your muscles work up to their full capacity, further aids in building muscle strength and mass.
Moreover, you can switch the exercises you do on different days. For each set use the same amount of weight however you can increase it gradually as you gain strength.
Additionally, try resting for 60 to 90 seconds in between sets and take at least one full day of rest once a week.
It is recommended to switch between muscle groups on different days and not to train the same muscle group more than once every couple of days.
The following are some exercises that you may consider including into your GVT workout program.
- Barbell back squat (legs)
- Close grip bench press (chest & arms)
- Barbell curl (biceps & shoulders)
- Lat pulldown (chest)
- Bent-over barrel row (lats)
Benefits of German Volume Training
German Volume Training plan works your muscles over and over again enabling them to work at high intensity.
As a reaction to the stress of GVT, your body stimulates muscle growth also known as muscle hypertrophy.
Even though there are 10 sets of each exercise, yet you may find doing fewer sets more beneficial. Depending upon the unique reaction of your body to the German volume training.
According to the Journal of Strength and Conditioning Research, a study in 19 people show that doing 5 sets of 10 repetitions was equally effective in improving strength, lean body mass, and muscle hypertrophy.
Also, the group which did 10 sets showed a significant decrease in lean muscle mass between 6 to 12 weeks.
Therefore, doing more than 5 sets of exercise may not be necessary however more research is needed to support this.
Try adopting a solid nutrition plan that contains healthy fats and a higher amount of calories.
Additionally, consume healthy protein sources to increase your protein intakes such as chicken, fish, and lean meat.
If you happen to be a vegetarian try to opt for beans, eggs, and Greek yogurt, pumpkin seeds, pea protein powder, and chia.
What’s more, complex carbohydrates aids in building muscle, provide energy and nourishment. For complex carbohydrates try to opt for oatmeal, whole grains, and quinoa.
Furthermore, restrict your intake of any refined or simple carbohydrates like sugary foods and beverages, baked goods and fruit juice concentrates.
Also, avoid consuming any alcohol and deep-fried foods.
Consult with a Fitness Professional
You can consult with a fitness professional to assist you in setting goals and to create a workout plan for you.
It is highly recommended if you are/have:
- Medical concerns
- Recovering from an injury
German volume training plan isn’t suitable for beginners therefore it is very helpful to consult with a fitness trainer to assist you in reaching your fitness goals.
It is also very useful for those who want to break past their current plateau.
As a professional fitness trainer can assist you in using correct forms and techniques to boost your overall fitness.
Also, he/she can make sure that you are using the ideal weight load to prevent injuries and even advise you on the number of sets to do.
A fitness professional trainer also helps in motivating and the plus side of training with a professional is that you are more likely to stick to your workout plan.