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German Volume Training Program

Muscle Coach Training Programs

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each training program depending on your training frequency. Typically people will get better results with higher training frequency especially if they are past the beginner training phase. However you can still get good results even if you are restricted to just three training sessions each week as long as you diet and supplement properly.

Click on the link to the training program that best suits your training frequency or training level!

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Introduction to German Volume Training

German Volume training was created during the mid-70s in Germany and was popularized by the national coach of weightlifting Rolf Feser. This method, also known as the “10 sets method”, was used by off-season weightlifters to gain lean body mass and shed unnecessary body-fat. Weightlifters would commonly move up an entire weight class in twelve weeks due to the shear effectiveness of this program. German volume training was brought mainstream by Charles Poliquin in a 1996 issue of the magazine Muscle Media 2000, and since then has been a stock program for gym enthusiasts all over the planet. Jacques Demers, a silver Olympic weightlifting medallist, accredited his strength and massive leg size to German volume training.


Some of you may consider German Volume Training a blast from the past, but it is still heavily utilised by many elite athletes and the results are there to see.

In the words of Charles Poliquin – To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters.

The Vince Gironda Approach to GVT

Vince Gironda trained more bodybuilding champions than any other trainer in the world. Larry Scott, Arnold Schwarzenegger, Sergio Oliva, Freddy Ortiz, Mohamed Makkawy, Don Howorth and many other title winners. If you are familiar with Vince then that probably isn’t news to you. What you might not know is that he spent most of his time advising beginners with his unique training approach. He believed that all beginners to the program should train intensively for three weeks:

  • Week 1-3 – 6 sessions per week
  • Week 4+ – 3 sessions per week


So what makes the first 3 weeks so different in this program?

Traditional gym owners and trainers would have novice people start week 1 lifting 3 times per week (Monday, Wednesday, Friday) doing a standard system of 3 sets of 10 reps, using 8-10 total exercises. In the Vince Approach, week 1 consists of performing only 1 set of each of the 8-10 exercises for 6 days with 1 day rest. In week 2, you’re performing 2 sets of each exercise for 6 days with 1 day rest. In week 3, you completing 3 sets of each exercise for 6 days with 1 day rest. Once you hit week 4, it would switch to a traditional 3 days per week program, with 1 day rest between workouts.

This approach allows a beginner to give their body a warm up and introduction to GVT while also completing a solid workout. It primes a first timer for the original GVT method that could be incorporated into future training routines.

As always, beginner or not – it is important to focus on your form when completing each exercise movement. Incorporate these GVT original and beginner methods into your routine for a great way to build muscle mass!


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