The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise you want to begin with a weight you could lift for 20 reps to failure if you had to for most people, on most exercises, that would represent 60% of their 1rm load therefore, if you can. You have to go back to the 1970s to discover the origins of gvt (german volume training) a group of bodybuilders realised you can gain a great deal of lean muscle mass by overloading the motor units (the nerves that get your muscle fibres to contract) with huge reps of weights typically, with gvt, you concentrate on. Sometimes, our fans can teach us a thing or two, which is why each week muscle & fitness will be selecting a bad-ass workout of the week, submitted by one of our highly knowledgeable readers then our training experts will explain why we chose the workout, how how to make it even more bad-ass and what training. German volume training is one the most effective method out there, period but to be effective it must be applied properly, so learn the nuts and bolts. Amirthalingam, t, mavros, y, wilson, gc, clarke, jl, mitchell, l, and hackett, da effects of a modified german volume training program on muscular hypertrophy and strength j strength cond res 31(11): 3109–3119, 2017—german volume training (gvt), or the 10 sets method, has been used for decades by weightlifters. German volume training was the base program of canadian weightlifter jacques demers, a silver medalist in the los angeles olympic games who was coached by pierre roy jacques was known in weightlifting circles for his massive thighs, and he gives credit to the german method for achieving such a spectacular level.
Unquestionably, one of the most popular workouts for packing on a lot of muscle mass quickly is german volume training (gvt) gains of five pounds of solid muscle are often seen in as little as three weeks many articles have been written about this workout, but as with the kid's game of “operator,” sometimes the details. Gvt can be adapted for the advanced lifter decrease reps to accommodate heavier weight and only do the same exercise every ten days the goal of advanced german volume training is to do ten sets of five reps with the same weight the first workout is 75% of your 1rm your rest between sets will be minimal, so if the. Page 1 | build more muscle, guaranteed, with german volume training it utilizes multi-joint, compound exercises, slow eccentrics and high volume for more muscle growth.
Ahh yes, yet another german volume training (gvt) article what is known to many gym goers as the holy grail of musclebuilding programs, this specific training protocol is known to stimulate some of the best progress of their lives however, if some important variables are not taken into account, it can lead to just the. As the name implies, german volume training forces muscle to endure a huge volume of work, so the tempo of the workout should be slow rest times between sets are relatively short—between 60 and 90 seconds because the volume is so high, lifters should start with a lighter weight than normal to combat fatigue on the. I have completed sixty days of german volume training and here are my results i have a lot of before and after pictures to look through, and i've done meas. Follow my 12-week german volume training split that i just personally finished it will show the exercises, sets, reps, and rest-between-sets in a simple outline it contains 4 3-week training blocks switching up the workout routine once a 3- week block is completed download here for free.
One of the most popular workouts to pack on muscle mass quickly is the german volume training (gvt) program many articles have been written about this program, but we still get questions about how to implement it here are the answers to the most common questions we've received about this. The german volume training (gvt) principle of 10 sets of 10 reps of one particular exercise was popularised by strength coach charles poliquin many years ago since that time it has been bastardised (standard gvt being once turned into “optimal german volume training” – no, if you turn an apple into an orange it is. An overview of the german volume training routine, a system for shocking muscle growth.
4 week review and run through of the german volume training including accessory work & tables on results. German volume training (gvt), commonly referred to as the 10x10 workout, is a form of weight training it employs high set counts and moderate repetitions gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group according to the scandinavian journal of sports and medicine, gvt is a. A study that investigated the effect of modified german volume training on muscular hypertrophy and strength concluded that the modified german volume training program is no more effective than performing five sets per exercise for increasing muscle hypertrophy and strength to maximize hypertrophic.
If your bored of your current workout routine or hit a plateau, you may want to have a look at german volume training or gvt learn more about it here. 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. When you're bulking, mass is the ultimate goal discover how german volume training can help you pack on strength and size in the shortest time possible. Massive iron e-book is german volume training dead need help.
Automate your german volume training (gvt) routine lose the spreadsheets and streamline your workout with the german volume training app. German volume training, or gvt (10 sets of 10 reps on an exercise), is one of the simplest yet most effective training approaches to build muscle it has stood the test of time since versions of it have been used for over 50 years and has been recommended around the world by experts such as charles. Interestingly enough i personally never saw another coach int the fitness world ( other than poliquin) really play the advocate for german volume training not much has actually been written on it since he did in the early 2000's as far as i can tell never the less i've played with it both myself and with clients over the years. We're taking a short break from full-body training for a week to introduce more volume namely, german volume training – gvt for short gvt is a simple concept, but it's anything but easy here's what it is: 10 sets of 10 reps per exercise – 10x10 yes, it's a lot after all, the name of the program includes.