Were taking a short break from fullbody training for a week to introduce more volume. Krieger provides a thorough assessment of the evidence to suggest the best way to manipulate volume when training for size. A training plan that prizes mass and strength gains in a short timeframe is perfect for someone who wants to bulk. Why women need german volume training by charles poliquin. Another advantage of gvt is that it focuses on multijoint exercises that recruit a lot of muscle mass, such as squats and deadlifts. In strength training this training is often called as 10 sets 10 reps method. Follow this fourweek, threeworkouts a week plan to bulk up your arms, chest, shoulders, back and legs. Mike israetel has stated several times that kriegers volume. The athletes perform one set of each exercise in the order listed 1a, then 1b,then 1c. German volume training applies very high volume to specific muscle groups. Effects of a 12week modified german volume training program on muscle strength and hypertrophya pilot study. This training protocol utilizes a ten set method to. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise.
Its a decadesold program that many modern strength coaches have recommended for fast muscle and strength gains. For most people, on most exercises, that would represent 60% of their 1rm load. For most people this would represent 60% of their 1rm load. German volume training can be one of the most beneficial training programs you ever complete. Effects of a modified german volume training program on. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. Today we are going to discuss about german volume training or gvt for short. James krieger of weightology and recent bf% post just released his volume bible on hypertrophy training weve probably all heard volume drives gains a lot recently, and here, dr. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. You can stick with 3 sets for biceps, or jump up to 10x10.
Rest also customize the gvt routine to your liking. German volume training is a high volume workout method designed for building muscle. Gvt was a high volume method utilized by german lifters that was popularized by american golden era bodybuilders of the 1970s and 80s. German volume training gvt is a practice that has been used by national weightlifting coaches to increase muscle mass of their athletes in the. High frequency german volume training jim stoppani. For me, its the most effective training program out there for gaining serious muscle mass and breaking through personal plateaus. It is said that the german volume training gvt method, or the use of a 10 set x 10 rep scheme, was popularized by german national weight lifting coach rolf feser. 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 ive done measurements for eight different areas of. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. This routine became popular by rolf feser, who was the german national weightlifting coach at the time. The actual training bracket of german volume training is as follows 2 versions.
It is known to be brutally hard, yet effective at packing on lean muscle fast. In this post, were going to visit an old yet effective weight training technique called german volume training, or often referred to as 10x10. The ultimate german volume training plan to get big muscles fast. New study on german volume training renegade workouts. It has been effective for many weightlifters and bodybuilders. I learned about german volume training gvt from top strength coach charles poliquin several years ago.
The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. For most people, on most exercises, that would represent 75% of their 1rm load. Its grueling, yes, but after just a few workouts youll see major gains in lean muscle mass, as well. Gvt is a simple concept, but its anything but easy. How to pack on muscle with german volume training muscle. Study design 19 resistancetrained males were divided into two groups. It was used as an offseason method, with a twofold goal. The kettlebell solution for size and strength mahlers. German volume training gvt weightlifting on the app store. The original german volume training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work.
German volume training gvt workout plan dr workout. Frequently asked questions about german volume training. An example of the high volume approach is encapsulated in german volume training. German volume training 10 sets of 10 reps lee hayward. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. Doing 10 sets of 10 reps is one of the most legendary protocols in the weight room. After a gvt training cycle youll need a breaka long break. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. If you do want to bulk up quickly, one of the best ways to slam on mass is via german volume training, which focuses on hypertrophy to help you look big on the beach. Effects of a modified german volume training program on muscular hypertrophy and strength. Coach poliquin stated that many german athletes used the gvt protocol to successfully add. 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.
German volume training for shocking muscle growth muscle. Both a exercises are performed with ten sets of ten at 60 percent of your 1rep max, with ninety seconds between sets. German volume training table 1 examples of the modified german volume training gvt workout. The body adapts to this extraordinary stress by hypertrophying the targeted fibers. The amount of progress you can make in such a short time is outstanding. A new complex of these exercises is started every 3 minutes until all 10 sets have been completed. You want to begin with a weight you could lift for 20 reps to failure if you had to. Each workout has four exercises in two supersets, a and b. Interestingly, the results of the study seem to contradict what most people myself included would expect. 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. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. German volume training goes beyond being a challenging workout physically. If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.
After years of waiting, a study on german volume training is finally out. Fitnfly fat loss and muscle gain german volume training. Unequivocally, the answer is always german volume training or gvt. The german volume training trial workout the workouts correspond to the training split outlined above. The term german volume training comes from strength coach charles poliquin, who coined it more than 10 years ago when he. Youre going to find out if gvt is best for strength gains or muscle mass. This was used as an offseason workout to help olympic weightlifters gain lean body mass and shed excess bodyfat. German volume training free muscle mass program youtube. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. As the name indicates for each exercise we will do 10 sets of 10 reps. All about german volume training a brutally hard but. Effects of a 12week modified german volume training program on. German volume training or gvt was often used to help weightlifters gain muscle during offseason programs. Pdf german volume training lyle miyashiro academia.
Save a copy of your pdf training program and share it with your friends. German volume training is the history and understanding of a constant quest to study performancebased training around the world. This is probably the most popularand bestknownof all of the methods presented here. German volume training a must try for bodybuilders. How to use german volume training best weightlifting.
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. Pdf effects of a 12week modified german volume training. The german volume training app includes the original 5 day german volume training gvt split. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. The german volume training program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. To date, no study has directly examined the training adaptations after gvt. In todays article, im going to explain what german volume training is and how it compares to traditional strength training programs.
Full body german volume training german volume training. German volume training method with 6 weeks training. Theres the jelly legs at the finish of a 5k, the burn after a set of squat jumps, the sting of taking a foam roller to your it band and then theres german volume training gvt the premise. Crank out 10 reps of each exercise you do for 10 sets. German volume training gvt, was used in the offseason to help weightlifters gain lean body mass. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. 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. Effects of a 12week modified german volume training. Now you have a plan to implement gvt into your program versus being a typical gym bro who goes from 3 sets of 10 to jumping into a fullblown gvt cycle. The german volume training workout was created back in the 1970s. After four weeks of the 5x5 protocol, it will be time to ramp up the volume with gvt german volume training german volume training gvt weeks 58. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow.
A good training plan would be to perform gvt for just one month, once a year or, at the most, twice a year. The german volume training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The deleterious acute effects of the high volume load german volume training workout upon upper body power output. This study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength and hypertrophy. For this full body workout, i have dusted off one of my favorite methods from my bodybuilding days german volume training gvt. Dont be fooled by its simplicity or small numbers, this will bring you pain.
Does german volume training get you strong, or just big. Beginning with a weight you could lift for 20 reps to failure. 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. German volume training not your average gvt article. I developed this program after completing a traditional german volume training gvt program. To say this program adds muscle fast is probably an understatement. Rather than overcomplicating your routine, the philosophy of gvt is simple. 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.
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