German Volume Training!

Well where to start with this beauty! My first introduction to G.V.T was 14 years ago whilst reading a supplement journal my Grandad had given me written by Bill Phillips, more commonly recognised for his world-wide selling 'Body for life' package.

The concept of this workout is simple, 10x10 with 60 seconds rest. Over the years this concept has been played with in many forms but you really can’t beat the original structure.

Compound movements are they base of the workouts. If you were training chest you would for example use the Barbell bench press for the 10 sets and then perform 3 sets of an isolation movement straight after.

I enjoy throwing some good heavy weights around for 1-3 reps on bench press. It boosts my ego and helps to gain strength. If your looking for quality hypertrophy and you have hit a wall with your normal varied routines, then G.V.T could be the plan for you!

Work out 60% of your 1Rm for the compound movement of choice. If you can bench press 100kg, 60kg will feel fairly light. The first 3 sets almost feel pointless! Trust me with this, by the 6th set you will be doubting you can finish the full sets of 10!

Stay consistent with the plan and you will see results, or if you just fancy spicing up your workout and simply want an effective quick session completed then look no further.

Sample Plan

Bench press 10x10

Cable crossovers 3x12

Bent over Barbell row 10x10

Lat pull down 3x12

Barbell Squats 10x10

Seated Leg curl 3x12

Military shoulder press 10x10

Seated lateral raises 3x12