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. The technique was made known by the famous strength coach charles poliquin. German volume training poliquin group online store. Fitnfly fat loss and muscle gain german volume training. Get your free german volume training program here ever heard of german volume training or gvt. With a 10 sets of 10 german volume training workout, you dont necessarily have to separate weight training and cardio. This routine became popular by rolf feser, who was the german national weightlifting coach at the time. The german volume training workout was created back in the 1970s. Regardless of the goal that the lifter has in mind, gvt has been and continues to be proven successful even today. I did a search when i first decided to try gvt on here and found a few useful threads, mostly some really outdated stuff. Frequently asked questions about german volume training article. Rest periods of 60 seconds up to three minutes have been advocated. Hi, im 28m178lbs and started with german volume training this week after reading a lot about it.
Its a tried and true system, charles poliqiun tells barbend. For most people this would represent 60% of their 1rm load. Effects of a modified german volume training program on muscular hypertrophy and strength. For most people, on most exercises, that would represent 75% of. How to pack on muscle with german volume training muscle. 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. German volume training isnt for the fainthearted, says personal trainer russell lee from leading sydney personal trainers ultimate performance. German weightlifters used it to go up a weight class. To make matters worse, your rest periods are short. This study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength and hypertrophy. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. The body adapts to this extraordinary stress by hypertrophying the targeted fibers.
It was rumored that german volume training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. I think the really important thing to consider is that if youre doing cardio on your weight training days. I have been training for 2 years, but my goal right now is to lose fat. German volume training for massive muscle growth caloriebee. 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.
You generally perform one exercise per body part for 10 sets of 10 reps at a submaximal weight around 60% of your 1rm. German volume training gvt is a system that has been used by powerlifters, bodybuilders and olympic lifters to break plateaus and gain. Dont be fooled by its simplicity or small numbers, this will bring you pain. Effects of a 12week modified german volume training. The ten sets of ten method was popularized by rolf feser. 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. Its brutally hard, but ive found it to be a very effective way to pack on muscle fast.
German volume training is a program for developing size and strength. Were taking a short break from fullbody training for a week to introduce more volume. German volume training table 1 examples of the modified german volume training gvt workout. German volume training tijdens je bulkperiode fitness. Pdf german volume training lyle miyashiro academia. German volume training gvt uses a 10 sets of 10 method for maximum muscle. By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. Gain muscle mass quickly and safely with german volume training. Find out the truth about german volume training and strength. With a high volume, 10 sets of 10 workout, your muscles will respond by increasing in size. Because it has its roots in german speaking countries, i like to call it german volume training.
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. Gvt is defined by its distinctive setandrep scheme. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. As you can imagine, this is not only gives you an extreme full body pump, it also will put your cardio and conditioning to the test. This was used as an offseason workout to help olympic weightlifters gain lean body mass and shed excess bodyfat. German volume training goes beyond being a challenging workout physically. German volume training method with 6 weeks training. How to use german volume training best weightlifting training. Beginning with a weight you could lift for 20 reps to failure. German volume training gvt workout plan dr workout. In strength training this training is often called as 10 sets 10 reps method. German volume training isnt for the faint of heart. Effects of a modified german volume training program on.
The athletes perform one set of each exercise in the order listed 1a, then 1b,then 1c. German volume training is great, but i wondered if i could use it to lose weight. Does german volume training get you strong, or just big. Frequently asked questions about german volume training.
Gvt is a simple concept, but its anything but easy. Gain muscle mass quickly and safely with german volume. If youre tired of the same old training routine, and want to shock your muscles into new growth, look no further. After a gvt training cycle youll need a breaka long break. As you may have guessed, the german volume training method is based on volume volume meaning overall sets and reps, and volume also means blasting metal music while you workout my personal favorite. Today we are going to discuss about german volume training or gvt for short. Yeung 7 comments german volume training is fucking insane its not for everyone, but then again, everyones not made for german volume training. German volume training or gvt is also known as the ten sets method. I have also started doing a few days of cardio on my off days, not much, just jogging as to not take away from recovery. What you need to know about german volume training gym and. Complete guide to perform german volume training 10x10 and its benefits to athletesbodybuilders to gain lean muscle fast in just 8 weeks. It is known to be brutally hard, yet effective at packing on lean muscle fast. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. Doing 10 sets of 10 reps is one of the most legendary protocols in the weight room.
For most people, on most exercises, that would represent 60% of their 1rm load. But that is what creates the extreme hypertrophic response that this type of training is known for. In 1996, the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin. You want to begin with a weight you could lift for 20 reps to failure if you had to. If youre tired of the same old training routine, and want to. I am guessing most of you are familiar with the german volume training gvt method. All about german volume training a brutally hard but. German volume training is an intense program that takes your body to the limit sometimes painfully so.
It involves doing an exercise for 10 sets, usually of 10 reps, so its a very high volume workout routine. Popularized by legendary strength coach charles poliquin, gvt involves a lot of volume, little rest, and a. How to transform your physique with german volume training. German volume training 10 sets of 10 reps lee hayward. Hiit 100, my popular sixweek plan thats helped hundreds of thousands of people leave boring, ineffective steadystate cardio sessions behind with leaner, more muscular physiques to show for it. Bodybuilders popularized the german volume training gvt method in the 1970s, when they realized they could gain lots of lean muscle mass by subjecting their muscle fibers to a. You can build muscle or burn fat with the gvt workout routine. German volume training gvt cardio and abs workout is best for abdominal muscles. What happens when you combine hiit cardio with german volume training and the popular hundreds method. German volume training for shocking muscle growth muscle. German volume training10x10 fastest method to grow. How to use german volume training best weightlifting. I stenuously recommend that you precondition your body to weight training before attempting.
If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. German volume training old school approach to bodybuilding. To date, no study has directly examined the training adaptations after gvt. As the name indicates for each exercise we will do 10 sets of 10 reps. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. 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. However, such a brutal musclebuilding session is also extremely efficient at burning calories and boosting your fitness levels. High frequency german volume training jim stoppani.
One of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. A good training plan would be to perform gvt for just one month, once a year or, at the most, twice a year. Muscle strength and body composition measures were taken at. In strengthcoaching circles, this method is often called the 10 sets method. Over the weekend i had a few people ask me what training they should do to lose more weight so i have decided to go back to the training i had done before weight loss training but with a twist. German volume training typically will involve ten sets of ten reps. A new complex of these exercises is started every 3 minutes until all 10 sets have been completed. This is the musclepharm german volume chest workout and it is not for the novice lifter. Canadian weightlifter, jacques demers olympic gold medalist, built his treetrunk legs with it. German volume training free muscle mass program youtube. It is basically a method that consists of 10 sets of 10 reps of each exercise, using regular rest intervals. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. 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 the 1970s and 80s. You get one of the most efficient programs there is for whittling away stubborn body fat.
The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. One of the most popular workouts for packing on a lot of muscle mass quickly is german volume training gvt. German volume training gvt is a tried and proven method of intense exercise. German volume training applies very high volume to specific muscle groups. By all means fill you rest days with some cardio, although i guarantee that.
So i was planning to incorporate some cardio along with gvt. German volume training is a protocol of 10 sets of 10 repetitions of a compound movement, using a 20repetition max, or approximately 60% of the athletes onerep max. German volume training is a system that employs punishing amounts of reps to increase muscle hypertrophy and create lean mass. It has been effective for many weightlifters and bodybuilders. Why do you research german volume training and cardio. German volume training is the history and understanding of a constant quest to study performancebased training around the world. German volume training gvt is a brutal muscle building routine.
There is, however, one training system that stands above all the rest. Gvt is a training style popularised by charles poliquin and reputedly developed by an old school german weightlifting coach rolf fesser to make his guys put. German volume training gvt has become the go to workout for packing on a lot of muscle mass quickly. 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 to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. Gvt works by targeting a group of motor units nerves that cause a specific group of muscle fibers to contract and subjecting them to an extensive volume of repeated efforts. In david whitleys ebook, 101 kettlebell workouts, this is the second half of his size and strength section. The simplest way to get to your six pack your s a caloric deficit.
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