German Volume Training, made famous by Rolf Feser, a well-known German National Weight Lifting Coach during the 1970’s, is considered one of the best and most popular methods for
packing on muscle fast! German Volume Training or GVT was often used to
help weightlifters gain muscle during off-season programs. This training protocol
utilizes a ‘ten set’ method to target a specific muscle group, exposing them to a
high volume of repeated sets of a single exercise, causing hypertrophy or growth
of the muscle. If you want to add pounds of muscle to your body now, try giving
this 6-week program a try.
A typical training split might be chest and back, arms and shoulders, and legs. These can be split by rest days in-between each training session.
For compound movements use a 4-0-2 tempo, this means you lower the weight for 4 seconds, then
change direction and lift for 2 seconds. For isolation movements use a 3-0-2 tempo.