Germain Volume Training, or the Ten Sets Method, was originally designed as an off season training program for weightlifters in Germany to help build lean body mass.

The goal of the GVT is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Depending on your experience level you should be aiming for between 90 and 150 seconds between sets.

Unlike most exercise regimes, the goal of GVT is to not be able to complete all 100 reps, if you are able to complete all 100 you will need to increase the weight next time. It sounds a little crazy but this regime is about time under tension, muscle conditioning and strength endurance. A solid session should look something like:

Set Reps Performed
1 10
2 10
3 10
4 10
5 10
6 8
7 8
8 9
9 8
10 7

GVT is not a training regime that you want to do every session at the gym, it is likely that you would want to target one or two key lifts over a 12 week period. For example you could focus on deadlifts on the weekend and then bench press mid-week. After completing the GVT sets you will likely want to curl up in a little ball on the floor while you plot revenge against whoever suggested trying it, however we would recommend completing 3 sets of a couple of supporting exercises while plotting your revenge instead.

If you have any questions feel free to contact us.