One of the most popular workouts to pack on muscle mass quickly is the German Volume Training (GVT) program. Many articles have been. by Charles Poliquin | 06/13/05 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. 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.
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Here’s what you need to know German Volume Training has a reputation for adding rapid size to new lifters. It’s a series of ten sets of predetermined reps for each big lift.
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.
Your rest between sets will be minimal, so if the weight feels light at first, it won’t for long because of the accumulative fatigue. Reports of new lifters gaining 15 pounds of muscle with GVT are common. In short, it works. While it’s a great program for the novice and intermediate, those with more than five solid years of lifting often want more from it.
You get the training effect from the law of repeated efforts. A typical workout might look like this:. Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2. A lot of people claim to have improved the German Volume Training, but failed miserably because they didn’t understand the physiology behind it.
Let’s say that German Volume Training is the best apple pie recipe. One author might say you should use bananas instead of apples for an apple pie.
And he would argue that the crust ruins it, and that it should instead be made into a loaf, or a mousse, or whatever. Performing 5 sets of 2 exercises done to failure does not equal the training effect of ten sets of a single exercise using a load that causes fatigue on the later sets. The volume-intensity equations are completely different for the two different training systems.
Because this is such a demanding program, it will take you longer to recover. I recommend working each body part every five days and only doing the same exercise every ten days. The routine outlined in the end will make things clearer.
All in One Guide to German Volume Training (GVT) – UP Fitness
The exercises done in the two different workouts for the same body part should be similar, yet different enough to tap into a different motor unit pool. For the advanced lifter, doing more than 5 reps is a waste of time, as the average intensity will be too low. The reps should vary for each one of the six workouts. Reps are the charrles parameter to which one adapts the quickest. In other words, each week you’ll do fewer reps per set but increase the weight.
The goal of the Advanced German Volume Training method is to complete 10 sets of 5 reps with the same weight for each exercise. You want to begin with a weight you could lift for 10 reps to failure 10RMif you had to push it. If you can bench press pounds for 1 rep, you would use pounds for this exercise. Keep a detailed journal of the sets, reps, load, and rest intervals performed, and only count the reps completed in strict form.
So workout two would look like this:. It’s possible on the second workout to be able to complete all sets of 4, as your work capacity will have improved from the first GVT workout. Workout three might look like this:. During setsyou will think your spleen wants to come out of your right eye, but stick with it as sets 9 and 10 will be the easiest. When lifters start with this method, they often question its value during the first several sets simply because the weight doesn’t feel heavy.
But since there’s minimal rest between sets you experience accumulative fatigue. Remember there’s only about 90 seconds rest when performed in sequence and seconds when performed as a superset. Use a stopwatch to keep the rest intervals constant. This will hold you accountable when you’re tempted to lengthen the rest time as fatigue sets in. For long range movements such as squats, dips, and chins, use a 40X0 tempo.
This means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. Advanced lifters should only use explosive concentric tempos because of their enhanced neurological efficiency.
Do one, and only one, exercise per body part. Pick exercises that recruit a lot of muscle mass. Tricep kickbacks and leg extensions are definitely out — squats and bench presses are definitely in. For assistance work on individual body parts like triceps and biceps, you can do 3 sets of reps.
All in One Guide to German Volume Training (GVT)
Once you’re able to do 10 sets of x reps with constant rest intervals, increase the weight on the bar by the percentage outlined in charlds article and repeat the process.
Don’t use forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to intensity techniques. In fact, after doing a quad and ham session golume this method, it takes the average bodybuilder about five days to stop limping.
For those of you who have access to bands or bungie cords, please feel free to add them to the squatting and pressing exercises for increased overload. They’re not a must, so don’t think you’re missing out if don’t have access to them. It’ll take you 60 days to go through the cycle, but you should gain pounds of lean tissue by the end of those two months.
This is not a program for the faint of heart, but it’s a very rewarding program if you charlrs the guts to complete it. Most exercises have value if you do them correctly. Hope you’re not doing any of them. Here are the symptoms of low testosterone and everything you need to know to fix it. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. Losing fat is simple. Staying lean is difficult.
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German Volume Training (GVT) Workout Plan
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There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Five great exercises to hammer your quads. When you walk into a room, do people think you’re riding a stork? If so, here’s the workout method you need. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results.
This effective program is for them. Your workout is fat and bloated. Here’s how to trim it down to get better, faster gains in as little as 30 minutes. You’re already doing the big basics, right? You’ll get stronger, perform better athletically and get more jacked. Training one body part per day is outdated, and full-body workouts don’t always cut it.
Push-pull-legs is superior for any goal. There is a difference.
And both variations are safe germman you do them right. The dead fish factor. Here’s what all that means and how it relates to building scary strength.
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