German volume training gvt workout plan dr workout. Full body german volume training german volume training. The restpause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables. Find out the truth about german volume training and strength.
German volume training for muscle mass explained shredded sports science duration. German volume training a must try for bodybuilders. Dont be fooled by its simplicity or small numbers, this will bring you pain. The body adapts to the mass amounts of stress by hypertrophying musclegrowth the targeted fibers to cope with the workload. German volume training gvt is the best known program for anyone who really wants to tax their muscles for optimal growth within a period as short as 4 or 6 weeks. Unequivocally, the answer is always german volume training or gvt. German volume training everything you need to know gym. Were taking a short break from fullbody training for a week to introduce more volume. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. Effects of a modified german volume training program on muscular hypertrophy and strength. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. Together with this high training volume, the recovery between sets is relatively short 6090 s to induce greater metabolic stress e. 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. For most people, on most exercises, that would represent 60% of their 1rm load.
A good training plan would be to perform gvt for just one month, once a year or, at the most, twice a year. High frequency german volume training jim stoppani. German volume training or simply known as gvt in most weight training circles is a training system that has been used by powerlifters, bodybuilders and olympic lifters from all walks of life to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. An overview of german volume training renegade workouts. Here we target group of motor units and expose them to repeated extraordinary volume. Though gvt is a solid system, i enjoy tweaking things and providing alternatives for trainees who want to put on some muscle mass. German volume training is a system that employs punishing amounts of reps to increase muscle hypertrophy and create lean mass. How to transform your physique with german volume training. Effects of a 12week modified german volume training.
How to pack on muscle with german volume training muscle. The high volume translates into maximum muscle growth, and its also great for fatburning. In a nutshell i personally think that 531 is a good option for intermediate lifters who are interested in developiong general strength for sports while 10x10 is a good program for hypertrophy and muscle gains. An example of the high volume approach is encapsulated in german volume training. You want to begin with a weight you could lift for 20 reps to failure if you had to. An alternative method of high volumeload training for stimulating muscle growth. Pdf this study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength. It is known to be brutally hard, yet effective at packing on lean muscle fast.
Rather than overcomplicating your routine, the philosophy of gvt is simple. Loading up on vitamins if you take a normal daily multivitamin, youre likely not getting the benefits of zinc, magnesium, and other nutrients, as they conflict with one another watch and share. New study on german volume training renegade workouts. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise.
In this post, were going to visit an old yet effective weight training technique called german volume training, or often referred to as 10x10. After years of waiting, a study on german volume training is finally out. 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. Gvt helps you gain large amounts of muscle mass quickly and workout. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. Effects of a 12week modified german volume training program on muscle. German volume training for shocking muscle growth muscle. Therefore, it is up to you to determine how fast your body is able to recover from such a high volume training program, and use this to dictate which type of training frequency is best for you. German volume training goes beyond being a challenging workout physically. In fact, this is probably even truer of this type of highvolume training. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the german method for achieving such a spectacular level of hypertrophy. German volume training 10 sets of 10 reps lee hayward. The principle idea of german volume training is to complete ten sets of ten reps with the same weight for each exercise. Pdf german volume training lyle miyashiro academia.
An alternative method of high volumeload training for stimulating muscle growth daniel baker, phd, cscs introduction resistance training may be implemented to achieve differing outcomes such as increased control and stability, hypertrophy of muscle, maximal strength, power, or strengthendurance. It has been effective for many weightlifters and bodybuilders. This study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength and hypertrophy. Does german volume training get you strong, or just big. The ultimate german volume training plan to get big muscles fast. German volume training free muscle mass program youtube. Hanging knee raise 4 20 high volume training lower workout. One of the reasons the name vince gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time. Youll perform three different training days for five total workouts in a week. The original german volume training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. I use the term popularized loosely this method is so taxing that few lifters have the mental and physical fortitude to grind thru the large number of sets and reps on a regular basis. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser.
Pdf on jan 1, 2009, daniel baker and others published german volume training. Massive volume training 4 day split over the years ive helped many lifters start german volume training programs. Gvt was a high volume obviously method utilized by german lifters bet you could have guessed that and was popularized by american golden era bodybuilders of. German volume training targets a specific group of motor units, exposing them to intensive amounts volume with ten sets of a single exercise. How to use german volume training best weightlifting. Total body german volume training for this version of the total body beat down, i have dusted off one of my favorite methods from my bodybuilding days german volume training gvt. Twelve healthy males were randomly assigned to either a 5set or 10set group and performed 5 or 10 sets, respectively, of 10 repetitions at 6080% onerepetition maximum 1rm. Gvt was a high volume method utilized by german lifters that was popularized by american golden era bodybuilders of the 1970s and 80s. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. If youre searching for the ultimate workout program to achieve massive muscular growth, look no further german volume training gvt is a timetested system thats as torturous as it is effective.
The plan is simple and similar to escalating density training, where you work opposing muscle groups in the same workout and gradually increase the volume over time. Its original purpose was to help offseason weightlifting competitors quickly gain a lot of muscle and lose fat that they had accumulated. High volume training upper workout exercise sets reps 1. Owing to the high amount of sets and reps involved in german volume training, you wont be doing a lot of different exercises in any given workout, so you have. Charles has worked as a strength trainer for many professional athletes and has tested the best principles used worldwide by russian lifters, bulgarian athletes and the best of european strength athletes. All those reps performed on every exercise burns a tons of calories and fat. Its a decadesold program that many modern strength coaches have recommended for fast muscle and strength gains. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct.
German volume training applies very high volume to specific muscle groups. German volume training provides tremendous stress to the muscle youre targeting, and with that high of a volume your body will have no choice but to adapt and get bigger, so long as you make sure youre eating above maintenance calories and enhance training by using the mind muscle connection. Gvt is a simple concept, but its anything but easy. The term german volume training comes from strength coach charles poliquin, who coined it more than 10 years ago when he was writing for the now defunct muscle media 2000. For me, its the most effective training program out there for gaining serious muscle mass. German volume training old school approach to bodybuilding. In strength training this training is often called as 10 sets 10 reps method.
German volume training originated in, you guessed it, germany. German volume training was brought mainstream by charles poliquin in a 1996. Pdf effects of a 12week modified german volume training. High frequency german volume training gvt tutorial. As the name indicates for each exercise we will do 10 sets of 10 reps. Rest times between sets are relatively shortbetween 60. I just need a little help with my calculations for macros. That is, it does not require training to muscle failure. Today we are going to discuss about german volume training or gvt for short. After a gvt training cycle youll need a breaka long break. German volume training old school approach to bodybuilding the current fashion in bodybuilding and weight training is to workout with heavier weights and to do fewer repetitions, generally in the range of 510 reps per set with around 15 reps for each exercise usually 5 sets of 5 reps or 2 sets of 8 reps. Optimally, i would like to continue dropping a little body fat with the gvt.
If you keep on doing highvolume work for much longer than that, youll reach a point of diminishing returns and your other lifts will start to suffer. Id recommend that you do gvt 2000 for three or, at the most, four weeks. You can stick with 3 sets for biceps, or jump up to 10x10. To date, no study has directly examined the training adaptations after gvt. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. German volume training is the history and understanding of a constant quest to study performancebased training around the world. The german volume training workout was created back in the 1970s. Effects of a modified german volume training program on.
German volume training is a highvolume workout method designed for building muscle. Its a tried and true system, charles poliqiun tells barbend. You generally perform one exercise per body part for 10 sets of 10 reps at a submaximal weight around 60% of your 1rm. In david whitleys ebook, 101 kettlebell workouts, this is the second half of his size and strength section. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. This was used as an offseason workout to help olympic weightlifters gain lean body mass and shed excess bodyfat. It employs high set counts and moderate repetitions. An alternative method of high volumeload training for stimulating muscle.
German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. In todays article, im going to explain what german volume training is and how it compares to traditional strength training programs. I know maintenance is about bwx15, but i need a little help calculating pcf %s. German volume training is a program for developing size and strength. Diet while on gvt supplements and nutrition forums t. The german volume training trial workout the workouts correspond to the training split outlined above. The standard protocol for german volume training gvt, made popular by strength training guru charles poliquin, is comprised of choosing a large movement for a given muscle group and performing 10 sets of 10 reps with only 60 seconds rest between sets. The deleterious acute effects of the high volumeload german volume training workout upon upper body power output. Gvt may sound like hundreds training, since it entails 100 reps per exercise, but its different for one main reason. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s.
This routine became popular by rolf feser, who was the german national weightlifting coach at the time. Muscle strength and body composition measures were taken at. Study design 19 resistancetrained males were divided into two groups. Interestingly, the results of the study seem to contradict what most people myself included would expect. When you do a high amount of sets for a single exercise, fatigued muscle.
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