Tip Use GVT to Build Muscle Fast Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Use GVT to Build Muscle Fast Can you really gain 10 pounds of muscle in 6 weeks with German Volume Training Many people have Here' s how to do it by Charles Poliquin July 19, 2016January 13, 2022 Tags Tips, Training GVT 10 x 10 In Germany, the ten sets method, a.k.a. German Volume Training (GVT), was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. The program works because it targets a specific group of motor units and exposes them to an extensive volume of repeated efforts; specifically, 100 reps of a single exercise. The body adapts to that extraordinary stress by hypertrophying the targeted fibers. To say that this program adds muscle fast would be an understatement. Gains of 10 pounds or more in six weeks are pretty common. How It s Done The goal of the GVT method is to complete 10 sets of 10 reps with the same weight for each exercise. You want to begin with a weight you could, if you really pushed, lift for 20 reps before failure. For most people, on most exercises, that would represent 60% of their 1 RM (rep max). Therefore, if you can bench press 200 pounds for one rep, you would use 120 pounds for this exercise. Now it may sound easy, but you'll be pleasantly, or unpleasantly, surprised. For beginners, I recommend using the following body part splits: Day 1: Chest and back Day 2: Legs and abs Day 3: Off Day 4: Arms and shoulders Day 5: Off Do one exercise, and one exercise only, for that particular body part. When performing this program you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed. Only count the reps completed in strict form. Increase the resistance when you can do 10 reps for all 10 sets. You may discover while doing this workout that, although your number of reps may go down about the sixth or seventh set, they may actually go up again at the eighth or ninth set. The thing to remember is that you're not going crazy; this is merely an interesting neurologically-based phenomenon. For more details, check out the related links below. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Most Outlawed Exercise Don't let the fitness police keep you from doing this safe and proven strength-building lift. Exercise Coaching, Overhead Press, Powerlifting & Strength, Tips Martin Rooney March 23 Training Unconventional Workout - Triceps Give your triceps training a much-needed shake-up and start hammering out some horseshoes! Arms, Training Nick Tumminello February 10 Training From Dud to Stud in 30 Days Our team of experts give you an exact one-month training, nutrition, and supplement plan to get you from "dud" to stud in 30 days. Bodybuilding, Training Nate Green July 26 Training Tip A Simple Way to Boost Total Body Strength This looks easy, until you try it. Build your grip, strengthen your core, and jack up your heart rate with this exercise. Tips, Training Dr John Rusin December 26