The Dying of German Volume Training

 

German Volume Training Explained

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ATHLEAN-X Exposed Part 11 German Volume Training ft. Eric Helms, Shredded Sports Science

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German Volume Training

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German Volume Training (GVT), commonly referred to as the “10x10 workout”, is a form of weight training.It employs high set counts and moderate repetitions. GVT workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. German volume training (GVT) is an intense exercise program that builds the muscle mass and strength necessary for weightlifters to move beyond personal plateaus.. It’s. Final Thoughts on German Volume Training.

I actually cater much of my workouts to the German Volume Training philosophy. I may not always do 10 sets. But it’s not uncommon for my first compound exercises to be 6-7 sets. The downfall of GVT is.

“German Volume Training”, also known as the “10 set method” is a well-known training method which consists of doing ten sets of ten repetitions for each muscle group (Yes, it’s intense). Now as far as simplicity goes it’s a darn simple program to comprehend, however, don’t confuse this for thinking it’ll be easy because it. What Is German Volume Training? Popularized by legendary strength coach Charles Poliquin, GVT involves a lot of volume, little rest, and a limited. Today we are going to discuss about German Volume Training or GVT for short.

It is a high intensity workout regimen.In strength training this training is often called as 10 sets 10 reps method.As the name indicates for each exercise we will do 10 sets of 10 reps. It was rumored that German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.

How to Use German Volume Training. GVT is defined by its distinctive set-and-rep scheme: 10 sets of 10. To make matters worse, your rest periods are. The German Volume Training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise.

The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Way back in 1995 or so, a fresh-faced Canadian strength coach named Charles Poliquin, wearing the native moose fur and antler hat that is emblematic of his countrymen, gave me an article (written on maple leaves) about something called “German Volume Training.” I cast aside my initial perceptions and read the article.

It was good.

List of related literature:

The volume and intensity of other training factors also should be reduced.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

The training cycle (phase or stage) will dictate the volume and intensity of the exercises.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

High-volume exercise in early microcycles marks the initiation of a linear periodized program; thus, late cycles of training are linked to early cycles by changing the stimulus of the training.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

Although a review by Brooks & O’Brien (2005) could not recommend routine use of respiratory muscle training for tetraplegic patients, Van Houtte et al (2006) concluded in their review that respiratory muscle training tended to improve expiratory muscle strength, vital capacity and residual volume.

“Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems” by Eleanor Main, Linda Denehy
from Cardiorespiratory Physiotherapy: Adults and Paediatrics E-Book: formerly Physiotherapy for Respiratory and Cardiac Problems
by Eleanor Main, Linda Denehy
Elsevier Health Sciences, 2016

Again, the intensity of training more than the volume of training causes this reduction.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Izquierdo and colleagues (110) reported reductions in resting IGF-1 concentrations and a blunting of resting testosterone levels in a group of physically active men when failure training was consistently employed over the course of a 16-week resistance training protocol.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Poliquin’s German Volume Training (10 sets of 10) as well as German Body Composition training also fits this description, as do many other systems.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

They learned that over that 30-year period average training volume had increased by 20 percent while high-intensity training volume had dropped by 33 percent.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Exercises performed later in the training session are affected by fatigue resulting from performance of the exercises early in the training session (Sforzo & Touey, 1996; Simao et al., 2005).

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

The overall volume load of training is again reduced, while the intensity of training is increased substantially.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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18 comments

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  • You seem to only pick out the most obscure AX videos for discussion. I say that, because his programs are very CONSERVATIVE. They really aren’t that difficult in the sense of training volume, or overloading… I’d say its challenging doing new movements he creates/combines, though. He obviously has many more videos that are positive, some innovative, even. Idk about ya, man. Just because one video he made suggests something…its not enough…all things considered.

  • I did something like this, 3 days a week. But it starts at 8×8 week one, then 10×10 week two then 12×12 on the third and finally 15×15 on the last week.After that you take a week off and start all over. Brutal doing 15×15 on squat day i can tell ya! This volume stuff is fantastic for hormone stimuli but should’nt be done for long term imo.

  • AX: Trains elite athletes, has great credentials, looks awesome.
    Fat (and ugly, but ok no gym can help with that) guy on youtube: flames for clicks by isolating one thing AX said out of context.
    Hmmmm…. who should I trust?

  • Fuck man… Poor Jeff. He going to do something bad because of all these. Hell, even jessie is probably like dafuk man? “Is this why I look the same after three years?”

  • Clear and detailed explained. I just want to know if we follow gvt how much can we increase mass in two months. Your new subscriber here

  • There’s nothing more detrimental to your progression in the gym than not listening to your body. If you didn’t get enough sleep to recover from yesterday’s training or are under so much stress from your personal life or work, or your nutrition has been way off and you’ve been eating excess processed foods and not enough proteins and enzymes/vitamins  and healthy fats, this will show and will effect your training. Rule of thumb: consistency is everything. If you follow a strength program, follow it to a T even if you aren’t seeing results right away, following a decent program all the way through will be benefit you more than following an amazing program every once in a while. Same goes with nutrition. Why? Because the body is not separate from your muscles and your muscles are not separate from your immune system. As much as we’d like to believe; we are not machines! (this is why you grow stronger with the more rest). If you are feeling like crap, lower the intensity and go for volume at light weight to get blood flow and oxygen/nutrient delivery to the muscles and body for recovery and to save your CNS. If you feel great, go for intensity or balance intensity and volume according to how you feel, what your day is like etc. This is also why you’ll see ADVANCED and elite lifters (10-20+ years of consistent training) rarely going over board with their training, rather they’ll do their mobility, hit a strength lift to create a stimulus and may or may not do accessory work (get in, get out, no bs) and leave because they have experimented and learned first hand what works for their body and balances with their overall lifestyle! Again, no magazine or website or whatever is going to tell you what works best for you, they may give you different ideas to try out (always keep an open mind be open to new ideas and philosophies), but in the end YOU must find what works for you! Being fearless and stepping into the unknown (yoga, bodybuilding, strength or powerlifting, martial arts, gymnastics, maybe a combination of all??) You’d be amazed at what the body CAN do when it is recovered and has the “money in the bank” because you listened to it! Volume vs. intensity is only part of the equation! Good luck!

  • This almost-magical weight loss strategy loses weight faster than any powders, pills, or potions. Copy And paste into Google Fat Blast Formula to find out more.

  • It reminds me of how i used to think that mordecai from regular show is a chill, normal dude living his live, then later come back to realise how much of a simp and a general bad friend he was(brought rigby to his death over a crush which he goes crazy over). The more i rewatch his “perfect *insert bodypart* series the more im pissed with his inability to provide a good programming scheme. It definitely could not compare to the free bobybuilding/powerbuilding/powerlifting programs out there, heck even 5×5 or 5/3/1.

  • Hope somebody reads this! I’m on a programme at the moment which constitutes leg training 1x/week (it’s a push pull legs split). Would a good backsquat regimen be 10×10 squats (at 60% 1RM) not only to maintain but to gain? Is it possible to make gains on legs training only 1x p/w? I could do another leg day, but 6days a week is a lot for me with social/family commitments etc.

  • skull crusher work the long head (the part of the triceps that is close 2 your body) more than the other 2 heads, I think that’s the reason. try ‘bench tricep dips’ or ‘normal dips’ these exercises work all three heads thus makes a total tricep development
    OR you can do these workouts as told by Elliot /watch?v=yz73VdbpIPs

  • Funny how you put the heil hitler greeting of Arnold in the thumbnail of the GERMAN volume training video.

    Yes, I know it’s just a bodybuilding pose.

  • I’m a 13 year old pretty experienced athlete, I’ve been doing calisthenics since I was 8 because of my father doing all these cool push ups and stuff you know, recently I got a pair of dumbells and a barbell. I wanna start on packing some muscle because calisthenics didnt really bulk me up but gave me immense strength, would this program work for me? I really want to bulk up and pack on some serious mass. Have a nice day!

    Forgot to mention, not bragging but I wanna really be honest not selfish but I got some real good genetics, I just wanna hear ur advice about this and if this would work so I thought I’d mention this too

  • Oh look, a compilation of other people talking to try and put your point across. Not only that, but you’ve used clips of other people doing research instead of doing any yourself. Your inability to convey any real message yourself makes you insincere, immoral and absolutely incompetent.

  • Why doesn’t Allan Roberts do a video on Jeff where he shows where Jeff is wrong, and why is James Linker support this german volume training? I thought they both were the guys who expose people and educate their viewers.

  • I got his program to see what all the hype was about and the first thing that stuck out to me was that 10x 10. In his Athlean X Inferno you pair is with an antagonist compound lift. I recall going through a few weeks of that, thinking damn this isn’t right as quite an experienced lifter I was struggling. He also has you pausing at the bottom of a loaded split squat for 20 or 30 seconds then doing amrap with your 12 rap max, I couldn’t even get 6 reps and that’s when I thought this is bullshit. If I’m struggling the average guy will die.

  • God, I’m thinking it’s not even possible for many people to do 1 set with 10 reps 70% of their max. My 1 rep max for the squat is 335 lbs. 10 reps with 235 sounds hard as fuck. And to recommend people to do that 10 times over? And then do anything after? Yeahhh

  • i actually do this every workout. ive been doing this on my own since i started. i usually do 3-4 compound lifts and i dropset my last set so i end up doing more like 11 sets on each compound movement. this is my permanent way of lifting. i lift every other day and that is a lifestyle commitment.

  • Just did this for myself, literally just got back. Managed 90kg for 10 sets of 10 on high bar back squats. I only recommend this to those who want to know what a near death experience is like.