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Matt Buckland

German Volume Training (GVT)

I'm always looking for new ways to shake up my training regimes down the gym and recently I found a program that does just that.

The basic practice behind GVT is that you set yourself a target of 10 sets of 10 reps with a short break between sets of 60 seconds. The weight should remain constant throughout the exercise so you want to pick a weight you can do about 20 reps until failure with.

A sample workout (the one I planned for myself) might look like this;

Monday / Chest & Back
Bench Press 10 x 10
Bent Over Row 10 x 10

Wednesday / Legs & Abs
Squats 10 x 10
Leg Press 10 x 10

Friday / Arms & Shoulders
Barbell Curls 10 x 10
Military Press 10 x 10

This type of training is designed to really overload your muscles with a high volume, high intensity workout. It'll probably take you a week or so to get the weight right, as you don't want to pick something too light, but on the flip-side you want to make sure you can complete the 10 sets so you can't go too heavy either.

Overall I've found this workout a great way to shake things up and would recommend it to anyone who needs something new to try in their training.

Why not have a listen to my Spotify playlist while you're working out, it's very bass heavy but it'll help you push through those hard reps like butter.