What Is German Volume Training?
German Volume Training (referred to as GVT) is another underutilized training method that delivers high-quality results in a short amount of time whether you are bodybuilding or strength training. It is a simple 10-10 method. 10 sets for 10 reps of a chosen exercise. It is essential in hypertrophy muscular development and can help break personal strength and rep plateaus without the need for methodical programming.
Example: Squat 10 sets of 10 w/10-15 sec rest between each set using a moderate to heavyweight.
How Can I Benefit?
This can be used for any and all exercises. Be creative. This is literally cardio with weights when you only take 10-15 sec rest between sets. The pump is the next level and the results will speak for themselves. I wouldn’t recommend it for beginners right out of the gate but if muscle growth and fat loss are your number one goals, do not sleep on this. I have created entire programs with this method that smoke my clients in 20 minutes. You can also mix it in with another programming as finishers or to change variations to keep the body guessing.
What Is Time Frame Training?
Time Frame Training allows you to get in a workout that will completely gas you in a short amount of time. If I only had 30 minutes with a client I would condition them for 10 minutes and use the remaining 20 minutes for time frame training. It is similar to German Volume Training but unlike GVT, there are no set/reps here. You go for max reps in a specified period of time.
How Does It Work?
Simple. Pick a medium weight. Set a specific time on the clock. Go for as many reps as possible in that specified period of time.
10 Minute Example: Push Ups(as many reps as possible in 3 minutes) – straight into DB Bench Press(as many reps as possible in 4 minutes) – straight into Chest Flys(as many reps as possible in 3 minutes)
I love this concept as it allows you to get creative while you shock the body and get the most out of your time training.