You might've seen this style of training doing the rounds on TikTok lately, but what actually is German Volume Training, and could it help you build some serious muscle mass? PT Chris Appleton broke down what this style of training actually is, how it can benefit you, and a 4-week example training plan.
What is German Volume Training?
German Volume Training was designed in the 1970s by a German weightlifting coach called Rolf Feser with the intention to bulk his athletes up.
If you’re reading the name and thinking, ‘ouch’, that sounds about right as it's likely one of the most demanding training methods out there. But if you have the drive to try it, the results are worth the grind.
German Volume Training uses a high set and rep workload. Essentially, the first part of your workout will include two exercises targeting opposite muscle groups and working for 10 sets of 10 repetitions. Your rest periods, however, will be rather short at around 60 seconds.
The Law of Repeated Effort
German Volume Training is all about repetition. You perform a movement repeatedly for a large number of sets, and your body will respond in hypertrophy. Of course, there are other methods to build muscle, German Volume Training is just one option.
German Volume Training Plan
When working out, our bodies and minds fatigue at the best of times. When you're undertaking a programme as gruelling as German Volume Training, it's vital that you keep to the time periods set, as well as noting down each set and weight as you go. This'll be of huge help to you come set seven or eight and you can’t think of anything else other than lifting the weight in your next set.
It's also important not to work to complete failure at every set because you risk being too tired to finish your workout.
Remember, this workout is not about strength increments, it's about high volume to achieve hypertrophy. I'd advise you to find a weight you can realistically do 12-15 reps with for 3 sets and instead, do 10 sets of 10 reps with this weight.
When that weight feels too easy, increase the weight slightly in your next session.
Another important aspect of German Volume Training is tempo. Lifts that have a big range of motion (e.g. squats and deadlifts) should be completed with a 4-0-2-0 tempo (4 seconds downward for the eccentric portion, 0-second pause at the bottom, 2 seconds up for the concentric portion, 0 seconds at the top). But shorter-range moves (e.g. leg curls and cable rows) can be done with at 3-0-2-0.
Completing a plan over 4 weeks will certainly provide results. Below is an example plan.
Chest and Back Week 1 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
A1 | Incline Barbell Press | 10 | 10 | 3010 | 30s |
A2 | Wide Lat Pull Down | 10 | 10 | 3010 | 60s |
B1 | Flat Dumbbell Flies | 3 | 12 | 3110 | 10s |
B2 | Low Seated Row | 3 | 12 | 3110 | 60s |
| C1 | Machine Chest Press | 1 | D/S | 2010 | X |
| Legs Week 1 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Barbell Front Squat | 10 | 10 | 3010 | 30s |
| A2 | Lying Leg Curl | 10 | 10 | 3010 | 60s |
| B1 | Leg Extension | 3 | 12 | 3110 | 10s |
| B2 | Seated Leg Curl | 3 | 12 | 3110 | 60s |
| C1 | Hack Squat | 1 | D/S | 2010 | X |
| Arms and Shoulders 1 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Dumbbell Shoulder Press | 10 | 10 | 3010 | 30s |
| A2 | Seated Lateral Raises | 10 | 10 | 3010 | 60s |
| B1 | Close Grip Barbell Press | 3 | 12 | 3110 | 10s |
| B2 | EZ Bar Preacher Curl | 3 | 12 | 3110 | 60s |
| C1 | Cable Bicep Curl | 1 | D/S | 2010 | X |
| Chest and Back Week 2 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Flat Dumbbell Press | 10 | 10 | 3010 | 30s |
| A2 | Semi Supinated Lat Pull Down | 10 | 10 | 3010 | 60s |
| B1 | Seated Cable Flies | 3 | 12 | 3110 | 10s |
| B2 | Barbell Bent Over Row | 3 | 12 | 3110 | 60s |
| C1 | Seated Row | 1 | D/S | 2010 | X |
| Legs Week 2 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Barbell Back Squat | 10 | 10 | 3010 | 30s |
| A2 | Hip Flexed Lying Leg Curl | 10 | 10 | 3010 | 60s |
| B1 | Leg Press Low Foot | 3 | 12 | 3110 | 10s |
| B2 | Leg Extension | 3 | 12 | 3110 | 60s |
| C1 | Standing Calf Raise | 1 | D/S | 2010 | X |
| Arms and Shoulders 2 | |||||
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Cable Preacher Bicep Curl | 10 | 10 | 3010 | 30s |
| A2 | Duel Rope Extension | 10 | 10 | 3010 | 60s |
| B1 | Reverse Shoulder Press | 3 | 12 | 3110 | 10s |
| B2 | High Face Pull | 3 | 12 | 3110 | 60s |
| C1 | Dumbbell Lateral Raise | 1 | D/S | 2010 | X |
What are the benefits of German Volume Training?
German Volume Training is designed to spike muscle growth and strength, so it's often used to break through plateaus.
Muscle Growth
The main reason for German Volume Training is the ability to pack on muscle. The German weightlifting team used it in the off season solely to load on muscle mass.
Increased Strength
The program is designed to increase hypertrophy, but with progressive overload, you'll naturally increase your strength too.
Take Home Message
While German Volume Training has been seen to benefit muscle growth and strength, there are plenty of other, more conventional approaches which are just as effective. So, you don't need to do 10 sets to see progress, but it could be handy if you've hit a plateau or just want to try something different.
