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German Volume Training | Training Programme

German Volume Training | Training Programme
Chris Appleton
Author & Editor1 year ago
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You might've seen this style of training doing the rounds on TikTok lately, but what actually is German Volume Training, and could it help you build some serious muscle mass? PT Chris Appleton broke down what this style of training actually is, how it can benefit you, and a 4-week example training plan.

What is German Volume Training? 

German Volume Training was designed in the 1970s by a German weightlifting coach called Rolf Feser with the intention to bulk his athletes up.

If you’re reading the name and thinking, ‘ouch’, that sounds about right as it's likely one of the most demanding training methods out there. But if you have the drive to try it, the results are worth the grind.

German Volume Training uses a high set and rep workload.  Essentially, the first part of your workout will include two exercises targeting opposite muscle groups and working for 10 sets of 10 repetitions.  Your rest periods, however, will be rather short at around 60 seconds.

 

The Law of Repeated Effort 

German Volume Training is all about repetition. You perform a movement repeatedly for a large number of sets, and your body will respond in hypertrophy. Of course, there are other methods to build muscle, German Volume Training is just one option.

German Volume Training Plan 

When working out, our bodies and minds fatigue at the best of times. When you're undertaking a programme as gruelling as German Volume Training, it's vital that you keep to the time periods set, as well as noting down each set and weight as you go. This'll be of huge help to you come set seven or eight and you can’t think of anything else other than lifting the weight in your next set. 

It's also important not to work to complete failure at every set because you risk being too tired to finish your workout.

Remember, this workout is not about strength increments, it's about high volume to achieve hypertrophy. I'd advise you to find a weight you can realistically do 12-15 reps with for 3 sets and instead, do 10 sets of 10 reps with this weight.

When that weight feels too easy, increase the weight slightly in your next session.

Another important aspect of German Volume Training is tempo. Lifts that have a big range of motion (e.g. squats and deadlifts) should be completed with a 4-0-2-0 tempo (4 seconds downward for the eccentric portion, 0-second pause at the bottom, 2 seconds up for the concentric portion, 0 seconds at the top). But shorter-range moves (e.g. leg curls and cable rows) can be done with at 3-0-2-0. 

Completing a plan over 4 weeks will certainly provide results. Below is an example plan.  

Chest and Back Week 1

Order Exercise Sets Reps Tempo

Rest

A1

Incline Barbell Press 10 10 3010 30s

A2

Wide Lat Pull Down 10 10 3010

60s

B1

Flat Dumbbell Flies 3 12 3110

10s

B2

Low Seated Row 3 12 3110

60s

C1 Machine Chest Press 1 D/S 2010

X

Legs Week 1
Order Exercise Sets Reps Tempo Rest
A1 Barbell Front Squat 10 10 3010 30s
A2 Lying Leg Curl 10 10 3010 60s
B1 Leg Extension 3 12 3110 10s
B2 Seated Leg Curl 3 12 3110 60s
C1 Hack Squat 1 D/S 2010 X
Arms and Shoulders 1
Order Exercise Sets Reps Tempo Rest
A1 Dumbbell Shoulder Press 10 10 3010 30s
A2 Seated Lateral Raises 10 10 3010 60s
B1 Close Grip Barbell Press 3 12 3110 10s
B2 EZ Bar Preacher Curl 3 12 3110 60s
C1 Cable Bicep Curl 1 D/S 2010 X
Chest and Back Week 2
Order Exercise Sets Reps Tempo Rest
A1 Flat Dumbbell Press 10 10 3010 30s
A2 Semi Supinated Lat Pull Down 10 10 3010 60s
B1 Seated Cable Flies 3 12 3110 10s
B2 Barbell Bent Over Row 3 12 3110 60s
C1 Seated Row 1 D/S 2010 X
Legs Week 2
Order Exercise Sets Reps Tempo Rest
A1 Barbell Back Squat 10 10 3010 30s
A2 Hip Flexed Lying Leg Curl 10 10 3010 60s
B1 Leg Press Low Foot 3 12 3110 10s
B2 Leg Extension 3 12 3110 60s
C1 Standing Calf Raise 1 D/S 2010 X
Arms and Shoulders 2
Order Exercise Sets Reps Tempo Rest
A1 Cable Preacher Bicep Curl 10 10 3010 30s
A2 Duel Rope Extension 10 10 3010 60s
B1 Reverse Shoulder Press 3 12 3110 10s
B2 High Face Pull 3 12 3110 60s
C1 Dumbbell Lateral Raise 1 D/S 2010 X

 

What are the benefits of German Volume Training? 

German Volume Training is designed to spike muscle growth and strength, so it's often used to break through plateaus.

Muscle Growth 

The main reason for German Volume Training is the ability to pack on muscle.  The German weightlifting team used it in the off season solely to load on muscle mass. 

Increased Strength 

The program is designed to increase hypertrophy, but with progressive overload, you'll naturally increase your strength too.

Take Home Message 

While German Volume Training has been seen to benefit muscle growth and strength, there are plenty of other, more conventional approaches which are just as effective. So, you don't need to do 10 sets to see progress, but it could be handy if you've hit a plateau or just want to try something different.

Want more training advice?

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton
Author & Editor
View Chris Appleton's profile
Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.
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