Posted on November 04, 2014 by Jenny Cromack

German Volume Training (GVT) sounds horrible…. and I’m not going to lie….it is however GVT gets great results! Unlike other resistance programs this protocol taxes the same muscle motor units over and over again. The result is a massive hypertrophy response to the target muscles. Most female personal training clients we train at motive8 North wish to tone their glutes (butt!) and give it shape. Without going into the mechanics behind it, not many programs will have the same bang for the buck as German Volume Training. Follow the program below for 49 days and reap the rewards. Your Levis will thank you in no time!

 

Week/Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Chest/ Back	Glutes	Rest	Legs	Rest	Rest	Chest/Back
2	Glutes	Rest	Legs	Rest	Rest	Chest/ Back	Glutes
3	Rest	Legs	Rest	Rest	Chest/Back	Glutes	Rest
4	Legs	Rest	Rest	Chest/Back	Glutes	Rest	Legs
5	Rest	Rest	Chest/Back	Glutes	Rest	Legs	Rest
6	Rest	Chest/Back	Glutes	Rest	Legs	Rest	Rest
7	Chest/ Back	Glutes	Rest	Legs	Rest	Rest	Chest/Back

 

Chest, Back Session
Exercise	Weeks 1-3	Weeks 4-7	Notes
A1. Incline DB bench press	10 sets 8 reps (65% 1RM) Rest 45s (Tempo 6020)	10 sets 10 reps(65% 1RM) Rest 45s (tempo 6010)
A2. Pronated grip lat pull down	10 sets 8 reps (65% 1RM) Rest 45s (tempo 6020)	10 sets 10 reps(65% 1RM) Rest 45s (tempo 6010)
B1. Flat DB neutral grip bench press	3 sets 15 reps, Rest 30s (tempo 4010)	3 sets 20 reps, rest 45s (tempo 4010)
B2. One arm DB rows	3 sets 15 reps, Rest 30s (tempo 4010)	3 sets 20 reps, rest 45s (tempo 4010)
Glutei Session
Exercise	Weeks 1-3	Weeks 4-7	Notes
A1. Romanian deadlift	10 sets 6-8 reps (75% 1RM) Rest 60s (tempo 4010)	10 sets 5-7 reps (80% 1RM) Rest 60s (tempo 4010)
A2. Seated quad extensions	10 sets 6-8 reps (75% 1RM) Rest 60s (tempo 4010)	10 sets 5-7 reps (80% 1RM) Rest 60s (tempo 4010)
B1. Glutei bridge	3 sets 10 reps (rest 30s) (tempo 2021)	3 sets 8 reps (rest 30s) (tempo 2022)
B2. Hack squats	3 sets 10 reps (rest 30s) (tempo 2021)	3 sets 8 reps (rest 30s) (tempo 2022)
Leg Session
Exercise	Weeks 1-3	Weeks 4-7	Notes
A1. Back squat ATG	10 sets 8-10 reps (70% 1RM) Rest 60s (tempo 4010)	10 sets 7-9 reps (75% 1RM) Rest 60s (tempo 4010)
A2. Seated hamstring curls	10 sets 8-10 reps (70% 1RM) Rest 60s (tempo 40×0)	10 sets 7-9 reps (75% 1RM) Rest 60s (tempo 40×0)
B1. Single leg cable kick back	3 sets 15 reps (rest 30s) (tempo 4010)	3 sets 12 reps (rest 30s) (tempo 4010)
B2. Walking DB lunges	3 sets 20 reps (rest 30s) (tempo 4010)	3 sets 16 reps (rest 30s) (tempo 4010)

The tempo of the lifts is very important. The total time of tension has be calculated to give you the best results so stick to the tempo and reap the rewards.

tempo 4010, refers to:

4= lowering phase in seconds

0= pause if the muscle is in the stretched position

1= pushing/ pulling phase in seconds

0= refers to the pause in the shortened position in seconds.

We have had great results with our personal training clients using this protocol, so work hard and enjoy the gains!