German Volume Training For Muscle Mass (Legs and Abs)

German Volume Training For Muscle Mass (Legs and Abs)

Made popular by strength coach Charles Poliquin, GVT involves a lot of volume, minimal rest, and a specific time under tension tempo for each rep. You perform three workouts over five days and repeat that cycle six times, making it a complete 30-day program focusing on muscle hypertrophy.

Does German Volume Training Build Strength?

German Volume Training is generally considered a hypertrophy program, but can it help build strength?

Well, ten by ten is mainly for people who want to increase work capacity or muscle mass or maximal strength. Therefore, this workout can build a solid foundation for building strength, but the main focus is packing on the pounds and building muscle mass quickly and efficiently. This program is elegant in its simplicity, but thats what us Germans do best. Just ask anyone with a Mercedes Benz or Beamer.

Day 2: Legs and Abs

Back Squats (4-0-2 tempo)
10×10, 90 sec rest

Lying Leg Curls (4-0-2)
10×10, 90 sec rest

Low-Cable Pull-ins* (3-0-2)
3×15-20, 60 sec rest

Seated Calf Raises (3-0-2)
3×15-20, 60 sec rest

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)


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