Q: What is German Volume Training? Why would I want to do it? Someone suggested it to me and I don’t know what it is or why I would want to do it.

A: You didn’t say what it was you were trying to accomplish, because it’s GVT is a type of training more akin to getting cut than getting big. So if it’s size you want – while some volume training can also contribute to size – it’s probably not what you’re seeking for the ultimate in mass gaining routines. German Volume Training got its start in Germany in the 70s and then was popularized with guys like Vince Gironda and Larry Scott – highly effective volume training techniques that built big arms and other body parts. Do either 6 x 6, 8 x 8, 10 x 10 sets with 1 minute of rest in between max. Most people alternate 30 and 45 second rest periods with 1 minute, and sometimes around 15to 20 seconds. I would call those supersets though when you get down that low, considering it’s probably about 15 seconds to put a weight back in the cradle and move over and pick up something else. Do a series of this kind of training, one body part per day, one exercise per body part, 4 to 5 days per week ( to cover all body parts), for about 6 to 8 weeks. It’s important that you choose one exercise that recruits as much fiber as possible within an exercise. Increase weight over time within moderate rep ranges. Or, if you are just lagging in one area, you can use it just for that body part and do a regular routine for the rest of your body. The tempo for lifts like squats, dips and chins should be 4-0-2. The tempo for triceps and biceps work 3-0-2.

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