Everything you need to know about the high-volume, high-results training split.

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Back in the 1970s, the coach of the German national weightlifting team came up with a novel plan to bulk up some of his lifters. The routine was characterized by intense, rigid work and rest structures — and for its results.

By the 1990s, Canadian strength coach Charles Poliquin adopted the program and has since popularized it as German Volume Training (GVT). If the name intimidates you, it should. There’s probably no more demanding or draining method of strength training out there.

But, if you have the intestinal fortitude to try it, the gains can be well worth the grueling effort. Achtung, baby.

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How to Use German Volume Training

GVT is defined by its distinctive set-and-rep scheme: 10 sets of 10.

To make matters worse, your rest periods are short: 60 seconds between sets, if you’re doing one main lift (such as a squat or bench press), and 90 to 120 seconds between sets, if you’re alternating two lifts. “The intensity has to be cut down due to the volume of the sets and the lack of rest time,” says Don Saladino, a New York City trainer known for his work with superhero actors like Ryan Reynolds.

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Start with a load that allows you 20 reps (this may equate to around 60 percent of your max), but perform only 10. The weight will feel too light for the first couple of sets, but, as you begin to fatigue, you’ll struggle, and you may not be able to get all 10 reps by the 5th or 6th set. That’s okay.

“Avoid going to failure on any set,” says Saladino, “and don’t decrease the weight.”

As your nervous system adapts, you may find that your reps increase again by the last few sets. Just keep aiming for 10 reps, and make note of how many reps you get each set. When you can do all 10 sets for 10 reps, increase the weight by 5 percent the next time you do the workout.

Tempo Torture

To add to the torture, you’ll need to perform the exercises with a specific tempo. Lifts that have a big range of motion (squats, deadlifts, chin-ups) should be done with a 4-0-2-0 tempo (4 seconds downward for the eccentric portion, 0-second pause at the bottom, 2 seconds up for the concentric portion, 0 seconds at the top); shorter-range moves (leg curls, cable rows) can be done with a 3-0-2-0.

Source: https://www.menshealth.com/fitness/a24563798/german-volume-training