The idea is to perform one exercise per body part for 10 sets of 10 repetitions using a sub-maximal weight. Recovery between sets is typically only 60-90 seconds. It is a training system that employs a great deal of repetitions with minimal rest to increase muscle hypertrophy and create lean mass. ![]() He developed a protocol, using 10 sets of 10 repetitions. German volume training (GVT) was brought to light initially by strength coach Charles Poliquin. Training volume is defined as “the total number of repetitions (repetitions x sets) together with the loads used for a given exercise.” German volume training has a long history of having positive effects on both strength and muscle hypertrophy. When the training goals are muscle strength and hypertrophy, a key training variable is volume. ![]() The best choice typically depends on what the desired goal or outcome is. Obviously, the training program ultimately chosen will depend on many factors. There are many types of training methods to choose from when it comes to strength training.
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