Is German Volume Training effective at building muscle?

My first introduction to German Volume Training was quite a rude shock.

10 sets of 10? Madness.

But great things are often sparked by moments of insanity. GVT works because of the volume your muscles are exposed to – essentially doubling the amount in a shorter space of time.

Hypertrophy occurs quickly and if you’re willing to go through grind, the results are worth it.

But there are a few things to consider.

• Prioritise Recovery. This is important because without adequate rest and nutrition, your body won’t have the space or time to grow. The exact opposite of what you’re trying to achieve! Ensure there is a rest day in between sessions and if you train cardio, limit these to base training at a low heart rate zone (< 150 bpm).

• Eat Right. Track your maintenance calories and ensure you’re in a surplus. The intensity of the workout will create an insatiable body so make sure you feed it with the right foods (ie no junk!).

• Optimise Sleep Hygiene. Muscles grow as you sleep so it makes sense to ensure your sleeping environment and practices are optimal. No caffeine in the late afternoon, screen ban a hour before bed, bedroom dark and cool. The usual stuff.

• GVT Sparingly. Although GVT can build muscle in a short period of time there is a trade off. It takes a brutal toll on the body which cannot be sustained as a long-term strategy. Use it once (maybe twice) in your annual programme (best time would be before summer!).

• Machines are OK. While barbells are great, don’t discount the benefit of machines. They are better for those not yet comfortable with compound movements or have low energy levels during the workout. As you get deeper into the sets of 10, your technique and focus will inevitably suffer increasing the risk of injury. Machines negate this risk.

All workouts are effective if you have the patience and consistency to stick with it.

GVT is no different. It’s tough but you’ll end up tougher because of it.