Wednesday, 2 March 2011

German Volume Training

German Volume Training (also known as GVT or the 'ten sets of ten' method) is pretty much lifting crap loads of weights crap loads of times to gain crap loads of muscle.

<really ripped guy here>
It goes something along these lines:

One Exercise. You perform one exercise per body part. That’s it.
100 Reps. For each exercise, 10 sets of 10 reps. Or as close to 10 as you can get.
And a break of around 30-60secs between sets.

This is brutal, but has been known to give people muscle gains of 7kg (around 15lbs for you Americans) in as little as a month. Tried it on Sunday with a couple of exercises, don't think i've ever contorted my face so much with effort before.. but it was fun, will be trying it again this weekend coming - with different exercises. Will let you know how it goes.

In the meantime, anyone had experience with GVT or similar? I'm not a body builder but i hear it's really good for endurance strength (which i do need) so that's why i'm going for it.

Now for a picture of what happens when fast food meets GVT:


  1. I highly recommend this poem. I got great mass gains from it.

  2. Yeah, I've had some brutal training like that, mostly for my legs. It's killer when you get into the latter sets. Make sure to concentrate on good form, or you'll wind up injuring yourself!!! Also, if you really want to pack on the size, this will only serve as a stepping stone; you might find overtraining to be the result if you keep at this program too long.

    Great blog; I can't wait to see more!

  3. I have to try this! I normally work out in a similar way, I just do something strenuous like chin-ups until i collapse..

  4. So you do that every day, or do you leave some time for regeneration?

  5. @Motivationalized

    I'm doing it once a week, however proper body builders would do it every second day with rest in between

  6. Thank you, now I must do this.

  7. GVT stands for Good Vrig'n Tits?!??!?

    This isn't human anymore... haha


  8. That KFC image is just... intensely disturbing.

  9. I've heard a lot about GVT but I've never tried it. I could see it building a lot of size, but not a whole lot of strength in the end.

  10. lol loving the pic at the bottom

  11. I laughed so hard at that picture!