German Volume Training

German Volume Training

What is German Volume Training?

German Volume Training is a relatively simple method for muscle and strength development.

The aim is to complete 10 sets of 10 reps with 1 minute rest between sets.

The starting weight should be approx. 50-60% of your 1 rep max

To maximise the effect of German Volume Training (GVT) then compound exercises should be used.

What is a compound exercise?

A Compound exercise is a multi-joint movement that works more than one muscle simultaneously. The opposite of isolation exercises.

Generally, all kettlebell training exercises are compound exercises as they involve the large muscle groups all together.

What exercises to use with German Volume Training?

As you should be using compound movements then the following exercises will reap most benefit:

Legs - Squat
Chest - Bench Press
Shoulders - Standing press
Back - Deadlift, bent row

Attention to other areas of the body can be addressed after a GTV workout. i.e. Bicep curls etc last (3x10)

A simple German Volume Training session could be:

Monday
Squat 10x10
Bench Press 10x10

Thursday

Deadlift 10x10
Shoulder Press 10x10

Ok so as a kettlebell trainer I would suggest that this type of training can be modified to suit kettlebells. Although, generally kettlebells are not adjustable unless you own a kettlestack or something similar then progression would be a little more difficult.

But, the exercises above can certainly be subbed for kettlebell equivelants. Use your imagination. Kettlebells can be used to squat with, bench press with them deadlift (deficit deadlift is a great one) and of course shoulder press.

German Volum Training with kettlebells is certainly an option and possibly the one you need to push yourself to another level. Also, don't forget that this routine is only 2 days a week but can be 3 and you can do vo2max on other days as well as your staple swinging sessions. The sky is the limit



Charles Poliquin


German Volume Training