WHAT IS GERMAN VOLUME TRAINING?
Volume is a key variable in the quest for muscle growth. In training terms, volume refers to the total weight lifted during a session. If you want to increase your volume, the most sensible way to do it is to increase the number of sets you perform.
If you tried to do it by increasing the weight you lift you would hardly be able to do any reps, If you did it by doing high-rep sets then you’d take yourself out of hypertrophy rep ranges.
The late Charles Poliquin, a renowned strength coach was well aware of this when he created his German Volume Training (GVT) protocol.
It essentially involves doing ten sets of ten reps of an exercise. If you select the right weight (which will take a bit of experimentation and patience) you shouldn’t be able to complete the tenth rep of the tenth set.
Ideally you should start to fail about two sets from the finish, but you should still continue and do as many reps as you can in your final set.