What is German Volume Training? Use it to Break Plateau & Build More Muscles in 6 Weeks

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In 2020, I hit a weightlifting plateau. This was the first time I experienced something like this. For 8 months straight, I performed the same workout routine in hopes of improving, but my strength, size, and endurance nothing improved even after months of consistency.

On a suggestion, I made changes in my workout routine and added new exercises, and then I again started improving (2021). However, by the end of the year, I hit a plateau again, and I had no idea what to do to improve.

Again I did the same thing. I added new exercises to my routine. By Jan 2022, I hit the plateau again. Luckily this time, I stumbled on Tom Platz’s videos and realized that the problem wasn’t the exercise but my training program and my mindset.

The thing is, if you want to grow your muscles, 5 x 5 reps isn’t enough. No matter which exercise you do, sooner or later, you will hit the plateau.

I adopted a new training program. One such program I used was German Volume Training.

German Volume training, also referred to as the 10 x 10 workout, is a training program in which you need to perform 100 reps (10 sets of 10 reps) using a weight around 50% to 65% of your one-repetition max.

The aim of GVT is simple: Subject your body with enough volume to force it to grow. You select one compound exercise per muscle group then you perform ten sets of ten repetitions.

You make sure you are working each muscle to absolute failure. Hence, creating an environment for growth. Moreover, You don’t need to perform any special exercise or use any special equipment. Just simple exercises performed to absolute failure with impeccable technique.

This is the ultimate program for massive muscular growth and for breaking plateaus.

If you are a beginner and you want to grow faster, try German Volume Training (GVT). Perform 10 sets of 10 repetitions of big multi-joint exercises. Moreover, you don’t have to stick to German Volume Training forever.

Just perform it for 6 weeks, get massive results, then shift to some other training programs and use the strength you gained in GVT to reach your ideal physique faster.

However, GVT is difficult and requires a high level of focus and pain tolerance. So, prepare yourself before you adopt German Volume Training. I know a lot of people who started GVT underestimating how intense the training can get, and then they quit after just two weeks.

Moreover, in German volume training, you will perform 100 reps with a 4-0-1-0 tempo (Four seconds to lower the weight, zero seconds at the bottom, one second to raise it back up, and then immediately go back to lowering the weight).

This volume and time under tension on your muscles will create an unmatched stimulus for muscle growth and repair. If you are ready for a superhuman pump, here’s how you can do German Volume Training:

A man exercising

How to Do German Volume Training?

Performing German Volume Training is simple. Just follow the rules mentioned below:

  1. One – Two Exercises: Perform only 1-2 exercises per body part. Make sure the exercises you choose are compound-style lifts that focus on major muscle groups. Keep in mind, you can perform only a certain number of exercises per week. So, selecting a proper exercise is critical.
  2. 10 ❌ 10 reps (100 Reps): For each exercise, you will be performing 10 sets of 10 reps, using 50% to 60% of your one rep max from that lift. In your first 4-5 sets, 10 reps will feel incredibly easy, but by the time you reach set 8, you will barely execute the rep. Moreover, If you fail on rep X of your last set, then quickly reduce the weight on the bar and finish your set. Moreover, If you can perform 10 sets of 10 reps properly, add 5 pounds to the bar next time you use the same movement.
  3. Rest-Pause: You can rest for approximately 60-90 seconds between sets. No more than 90 seconds, no less than 60 seconds. You may think at the first few sets that you are wasting time, but by the end of the 7th set, you will find 60 seconds too minute.
  4. Proper Form: Make sure your form is perfect for all 100 reps. If you are unable to maintain your form, lower the weight on the rack.
  5. Workout Division: Workouts are divided into the upper and lower body, both done twice per week.
  6. Only Growth: With German Volume Training, you are not trying to lose fat or maintain your aesthetics. It’s just pure muscle growth. You are building strength and muscle size. As a result, GVT works best for those who are trying to bulk up.
  7. Diet:Make sure you are fueling your body with enough calories and nutrients to repair and build muscles. You need Protein PowderPre-Workout, etc all the good stuff. You need every bit of help you can get (Need something to boost your testosterone naturally? Try Testogen).
  8. Eccentric Reps: You have to perform slow four-second eccentric reps and limit rest between sets. For instance, The Squats has a 4-0-1-0 tempo. This means you’ll take four seconds to lower the weight, spend zero seconds at the bottom, take only one second to raise it back up, and then immediately go back to lowering the weight once you reach the top.

Exercises you can perform for each muscle group in German Volume Training:

  • Triceps: Close grip bench press, Behind the neck press, Skull crushers, Close grip floor press, Seated french press, Parallel bar dips
  • Chest: Barbell bench press, Weighted chest dip, Suspended archer push-ups, Decline dumbbell press
  • Shoulders: Arnold press, Seated overhead press, Front raises
  • Quads: Squats, leg press, front squats
  • Back: Yates rows, low pulley rows, T-Bar rows
  • Biceps: Barbell curls, preacher curls
  • Abs: Sit-ups, leg lifts, cable crunches
  • Hamstrings: Romanian deadlifts, sumo deadlifts
  • Calves: Standing and seating calf raises
Woman performing weighted squats

Beginner 6-Week Full-Body Workout

You need to perform this workout routine for 6 weeks straight.

Keep in mind, If you can perform 10 clean sets of 10 reps, increase the weight by 5 lbs next time you use the same movement. You will start with 50% – 60% of one rep max and perform 10 x 10 reps.

Moreover, you will be training for only 3 days per week:

Monday: Legs and Abs

  • Squat: 10 sets of 10 repetitions (Use squat pad)
  • Romanian deadlifts: 10 x 10 repetitions
  • Cable Crunch: 10 x 10 repetitions

Tuesday: Break

Wednesday: Chest and Back

  • Bench Press: 10 x 10
  • Yates Row: 10 x 10

Thursday: Break

Friday: Arms and Shoulders

  • Overhead Press: 10 x 10
  • Preacher curls: 10 x 10
  • Rope Pushdown: 10 x 10

Saturday: Rest

Sunday: Rest

If you are going to train at home, you can get weight lifting equipment from amazon.

A man exercising

Advanced 6-Week Full-Body Workout

This is a four-day workout. This workout will stimulate intense growth, however, this is a gruesome workout routine, and it will keep you sore for a whole week.

Monday: Chest and Back

  1. Bench Press: 10 x 10
  2. Weighted Chest Dip: 10 x 10
  3. Yates Row: 10 x 10
  4. T-Bar rows: 10 x 10

Tuesday: Rest

Wednesday: Legs and Abs

  1. Squat: 10 x 10
  2. Deadlift: 10 x 10
  3. Cable Crunches: 10 x 10
  4. Sit-ups: 10 x 10

Thursday: Shoulder, Bicep, and Triceps

  1. Preacher Curls: 10 x 10
  2. Skull Crushers: 10 x 10
  3. Seated Overhead Press: 10 x 10
  4. Front Raises: 10 x 10

Friday: Rest

Saturday: Legs & Abs

  1. Front Squat: 10 x 10
  2. Deadlift: 10 x 10
  3. Cable Crunches: 10 x 10
  4. Leg Lifts: 10 x 10

Sunday: Rest

Perform this workout routine for 6 weeks, you will have arms & legs the size of tree trunk.

If you need to lose weight before you try GVT, use the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals, training routine, and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.


German Volume Training is intense even for an advanced athlete, let alone for a beginner. The best thing you can do is not quit in the middle of the training.

Most people quit after 2 weeks of german volume training, not because they don’t see results but because the intensity, pain, and focus GVT requires is too much.

If you are a beginner, I would recommend you to stick it out. If you manage to train for 6 weeks straight, the amount of muscle growth you will witness will be beyond superhuman.

The first few sets are always easy, but by the time you reach your 5 set, you will start to witness the true nature of German Volume Training. Moreover, avoid training for more than 6 weeks straight with GVT since it can result in overtraining and muscle injuries.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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