In the 70s, the coach of the German weightlifting national team had developed a new plan to build up some of his lifters. The routine was characterized by intense, rigid work and rest structures – and their results.
In the 1990s, Canadian strength coach Charles Poliquin took over the program and has since made it known as German Volume Training (GVT). If the name intimidates you, it should. There is probably no more demanding or exhaustive weight training method out there.
However, if you have the bowel movement to try it out, the gains can be worth the effort. Attention, baby.
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Using German Volume Training  GVT is defined by its characteristic set-and-rep scheme : 10 sets of 10.
To make matters worse, your rest periods are short: 60 seconds between sets if you make a main lift (eg squats or bench presses) and 90 to 120 seconds between sets if you do change two lifts: "The intensity must be reduced due to the volume of the sets and the lack of rest," says Don Saladino, a New York City coach known for his work with superheroes like Ryan Reynolds.