German Volume Training

German Volume Training is a training method popularised by Canadian strength coach Charles Poliquin. Athletes and weightlifters trained by Charles would be prescribed German Volume Training during the off-season to build as much muscle mass as possible. Charles among other coaches has referred to German Volume Training as one of the most effective ways of building muscle and burning fat.

Throughout this article, we are going to look at how to program for  German Volume Training, what the training program consists of and training recommendations.

How To Program For German Volume Training

Each program should consist of three workouts per week with one rest day in between each training day. For example:

      • Train Monday
      • Rest Tuesday
      • Train Wednesday
      • Rest Thursday
      • Train Friday

Each workout should contain one main superset with two exercises one push and one pull. The main superset should be performed for 10 sets of 10 reps.  The supersets will keep the total workout time down while still allowing for high volume. Accessory work can be performed at the end.

Compound lifts should always be used in German Volume Training such as Bench press, squats, rows etc.

Training Level

The training age of the individual performing this training system should be intermediate to advance due to the high training volume.




The Training Program

Let’s take a look at how the program is planned out over 5 days.

Training Recommendations

Recommendation No 1: German Volume Training should be performed for 4-6 weeks.

Recommendation No 2: German Volume Training is very intense so should be performed with a rest day in-between each training day.

Recommendation No 3: A German Volume Training program should consist of four exercises both performed with supersets. The first superset should be 10 x 10 and needs to be a compound lifts (bench, squat). The second superset should be 3 x 10 and can be an isolation-type movements targeting weaker muscle groups.

Recommendation No 4: When prescribing load or weight lifted, try to prescribe a weight that can be performed for 10 reps and 10 sets. This usually comes in at 55-60% of the individuals 1RM.

Recommendation No 5: Try to increase the load lifted each week by 2%.

Recommendation No 6: Rest for 60-90 seconds during sets, rest during each individual super sets should be 10-15 seconds.

If you would like to further educate yourself on different training systems and methods check out the following education courses

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