German Volume Training for Fat Loss and Muscle Gain

German Volume Training

Hello readers, if you want to Gain Muscle and Lose Fat, this blog is for you. Today we’re going to discuss the most effective training program for gaining serious muscle mass while losing fat i.e.”German Volume Training“.

What is German Volume Training (GVT)?

German Volume training is also known as a “10 x 10 workout plan“. This form of weight training includes a high number of sets at moderate reps (i.e. 10 sets of 10 reps) along with a rigid rest structure that makes it more difficult. In other words, you can say that its rest structure makes it more effective.

 German Volume Training for Fat Loss and Muscle Gain

Also in this workout plan, you’ve to select a proper weight that you can lift for 10 sets without dropping weight or without taking any support from others.

Who introduced the German Volume Training?

It was first introduced by German national weightlifting coach “ROLF FESER” in the mid-’70s. He customized it for the weightlifter training under his guidance to build-up their strength in a short period.

German Volume Training
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By 1990s, Charles Poliquin a Canadian strength coach adopted this workout plan and popularised it as German Volume Training.

How German Volume Training works?

It is a 10 x 10 workout (i.e. 10 sets of 10 reps each)with a rigid rest structure that makes it even more difficult and effective.

To get maximum benefits of this workout plan you’ve to be concerned about the following points:

Selection of Proper Weight :

Proper weight selection is very important as you’ve to do 10 sets with the same weight without dropping it. So, you must choose a weight that you can lift to the last rep of the last set.

Take the weight with which you can do 20 reps(for most of the people it is 60% of 1 RM).

 weight selection for German Volume Training

After doing one or two cycles (approximately after one or one and a half week) you can shift to higher weight on the same exercise.

Proper Rest Period:

To make this workout plan more effective you have a rigid rest structure.

You will take 90-120 sec rest between each set when you are doing one main lift (such as bench press, deadlifts, squats, etc).

But in the case of alternate lifts (such as alternate DB curls, alternate front raises, etc)the rest time will be 60 sec.

Tempo Torture:

As you’re feeling the weight to be very light so to make it more efficient it is added with a specific tempo.

Tempo torture for german volume training program

If you’re doing exercises that have a good range of motion (such as deadlifts, squats, chin-ups, etc) you will do it with 4-0-2-0 tempo ( 4 seconds for eccentric motion, 0 seconds pause at the peak, 2 seconds for concentric motion, again 0 seconds for starting next rep).

But if you’re doing exercises that have a shorter range of motion(such as tricep presses, face pulls, etc)you will do it with 3-0-2-0 tempo.

How GVT helps in Fat Loss?

This workout plan includes a high volume of exercises, that’s why it is so effective for Fat Loss.

All those reps performed by you will burn tons of calories, which will ultimately result in a lot of fat loss from your body.

Fat Loss by German Volume Training
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How GVT helps in Muscle Gain?

German volume training is very different from any other isolation based technique as it uses compound lifts.

Muscle Gain by German Volume Training
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These compound lifts use many muscles in each movement. As a result of increased volume, a lot of unused muscles are forced into action. That means you’ll be training those parts of muscles that you’ve never used in any other isolation based technique.

SAMPLE 1 week German Volume Training Routine:

DAY 1: CHEST AND BACK.

  • Bench Press:

Sets: 10

Reps: 10

Rest Time: 90-120 seconds

Tempo: 4-0-2-0

Bench Press
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  • Barbell Rows:

Sets: 10

Reps: 10

Rest Time: 90-120 seconds

Tempo: 4-0-2-0

German Volume Training
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  • Dumbbell Fly:

Sets: 10

Reps: 10

Rest Time: 90-120 seconds

Tempo: 4-0-2-0

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  • Deadlifts:

Sets: 10

Reps: 10

Rest Time: 90-120 seconds

Tempo: 4-0-2-0

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DAY 2: LEGS AND ABS.

  • Weighted Squats:

Sets: 10

Reps: 10

Rest Time: 90-120 seconds

Tempo: 4-0-2-0

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  • Dumbbell Lunges:

Sets: 10

Reps: 10

Rest Time: 60 seconds

Tempo: 3-0-2-0

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  • Calf Raises:

Sets: 10

Reps: 10

Rest Time: 60 seconds

Tempo: 3-0-2-0

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  • Hanging Leg Raises:

Sets: 10

Reps: 10

Rest Time: 60 seconds

Tempo: 3-0-2-0

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DAY 3: REST.

DAY 4: ARMS AND SHOULDER.

  • Military Press:

Sets: 10

Reps: 10

Rest Time: 90-120 seconds

Tempo: 4-0-2-0

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  • Barbell Bicep Curls:

Sets: 10

Reps: 10

Rest Time: 60 seconds

Tempo: 3-0-2-0

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  • Tricep¬† Rope Pushdown:

Sets: 10

Reps: 10

Rest Time: 60 seconds

Tempo: 3-0-2-0

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  • Upright Rows:

Sets: 10

Reps: 10

Rest Time: 60 seconds

Tempo: 3-0-2-0

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DAY 5: REST.

DAY 6: START OVER AGAIN.

When you will start the cycle again, don’t forget to change the exercises in the next cycle to target other parts of the muscle you are training.

Also, diet plays the most important role in Fat Loss as well as in Muscle Gain. If you are interested to know about the food items you need to avoid while Fat loss clicks on the Next button.

If you found this blog beneficial and worth reading please share it with all your friends. And if you have any queries or suggestions please do comment in the comment section.

Thank You!

 

 

 

 

 

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