The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. Lets start out with the typical beginners 10 x 10 workout based on german volume training. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. 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. 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. Blast your mass with german volume kettlebell training. Effects of a modified german volume training program on. Its a decadesold program that many modern strength coaches have recommended for fast muscle and strength gains. Repeated efforts allow you to build muscle faster with less technical components making german volume training one of the best programs for beginners and advanced athletes who are looking to put on size and strength. For me, its the most effective training program out there for gaining serious muscle mass.
This is probably the most popularand bestknownof all of the methods presented here. The ultimate german volume training plan to get big muscles fast. German volume training 10 sets of 10 reps if you are at a plateau in your training or would just like to try something different, you should give the german volume training method a try. As the name indicates for each exercise we will do 10 sets of 10 reps. There are 3 basic workouts for the beginners program. 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 german volume training program is one of the most difficult workout programs youll ever perform, but the results are worth it. 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.
To say this program adds muscle fast is probably an understatement. Lets delve into five important aspects of german volume training that will help you to. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. Pack on size and strength with a day of german volume training. The 8 best fat loss exercises for men over 40 try these today duration. For most people, on most exercises, that would represent 75% of. 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. More weight for more volume 10 true working sets per exercise is why im not designing gvt as a fullbody program.
For most people, on most exercises, that would represent 60% of their 1rm load. German volume training method with 6 weeks training program. German volume training gvt is a practice that has been used by national weightlifting coaches to increase muscle mass of their athletes in the. Here we target group of motor units and expose them to repeated extraordinary volume. Thats six total workouts, each muscle group trained three times. Beginning with a weight you could lift for 20 reps to failure. But im getting about as close as i can my high frequency gvt program follows a 2day split done three times in the span of a week. This is a great program for packing on muscle mass quickly. Take 60% of your max a weight you can do about 20 times perform all 10 sets of 10 reps the that same weight. Pdf effects of a 12week modified german volume training. This program is not for fainthearted and will challenge every part of your body and mind. It was used as an offseason method, with a twofold goal. This study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength and hypertrophy. Popularised in the us at the turn of the twenty first century gbc training has floated around the fitness industry between those who praise it as revolutionary and those.
Effects of a 12week modified german volume training. One of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. How to use german volume training best weightlifting. Get your free workout now and experience why we love german volume training in our programs. Rather than overcomplicating your routine, the philosophy of gvt is simple. German volume training a must try for bodybuilders. The german volume training protocol made popular by charles poliquin is a time tested method for packing on size and has laid the foundation for massive strength gains for our clients over the past 4. How to use german volume training best weightlifting training. Request pdf effects of a modified german volume training program on muscular hypertrophy and strength german volume training gvt, or the 10 sets method, has been used for decades by. And you cant get by with the latest trendy diet fad going around. Unequivocally, the answer is always german volume training or gvt. In 1996, the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin. Due to the physical and mental challenges of the gvt, id recommend at least a year of conventional training before trying it.
Pdf german volume training lyle miyashiro academia. Many articles have been written about this program, but we still get questions about how to implement it. 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. To date, no study has directly examined the training adaptations after gvt. Beginnerintermediate german volume training program.
German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. Hackett id, theban amirthalingam, lachlan mitchell id, yorgi mavros id, guy c. The principle idea of german volume training is to complete ten sets of ten reps with the same weight for each exercise. By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. Hi guys, after reading this article i decided to give gvt a try and had some great success with it. Get your free german volume training program here ever heard of german volume training or gvt. German volume training gvt workout plan dr workout. Does german volume training get you strong, or just big. Ac cording to charles poliquin, the gvt workout was.
Weightlifters would commonly move up an entire weight class in twelve weeks due to the sheer effectiveness of this program. 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. This training protocol utilizes a ten set method to. Frequently asked questions about german volume training. 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. In todays article, im going to explain what german volume training is and how it compares to traditional strength training programs. German volume training for shocking muscle growth muscle. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow.
German athletes used this protocol to successfully add mass. German volume training free muscle mass program youtube. Follow this fourweek, threeworkouts a week plan to bulk up your arms, chest, shoulders, back and legs. What could be more impressive and appealing that german body composition training. You want to begin with a weight you could lift for 20 reps to failure if you had to. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength athletes during that time. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. Effects of a 12week modified german volume training program on. I learned about german volume training gvt from top strength coach poliquin. German volume training or gvt was often used to help weightlifters gain muscle during offseason programs. 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 hypertrophy or growth of the muscle. Once youve used this method for six workouts per body part, its time to move on to a more intensive program for a threeweek period.
High frequency german volume training jim stoppani. 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 gvt, or the 10 sets method, has been used for decades by weightlifters to increase muscle mass. Here are the answers to the most common questions weve received about this amazing mass builder. Interestingly, the results of the study seem to contradict what most people myself included would expect. Study design 19 resistancetrained males were divided into two groups. 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. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. How to pack on muscle with german volume training muscle. Download german volume training gvt weightlifting and enjoy it on your iphone, ipad, and ipod touch. The first phase of german volume training is based around 10. Whether youre doing 10 x 10 or 10 x 6 or 10 sets of anything. Heres doug miller deadlifting on german volume training 475 x 10 x 10 sets. That is, it does not require training to muscle failure.
Lets preface this by saying it is a mentally and physically draining program so it is best done in. Fit father project fitness for busy fathers 489,293 views. Effects of a 12week modified german volume training program on muscle strength and hypertrophya pilot study. If youre searching for the ultimate workout program to achieve massive muscular growth, look no furthergerman volume training gvt is a timetested system thats as torturous as it is effective. German volume training gvt weightlifting on the app store. An example of the high volume approach is encapsulated in german volume training. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. German body composition training physical culture study. 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. Save a copy of your pdf training program and share it with your friends. If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. To date, no study has directly examined the training adaptations following gvt.
Tweet all about german volume training put on more muscle with this programming. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. After years of waiting, a study on german volume training is finally out. Although this program may seem simple at first glance there are a handful of important factors you need to consider before you get started. All about german volume training a brutally hard but. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser.
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. For most people this would represent 60% of their 1rm load. Our guide here at bfg muscle, on the best german volume training program for beginners gvt workout, is perfect for those weight training enthusiasts looking for a solid bodybuilding workout to help build muscle fast. Muscle strength and body composition measures were taken at. New study on german volume training renegade workouts. German volume training 10 sets of 10 reps lee hayward. Effects of a modified german volume training program on muscular hypertrophy and strength. German volume training program spreadsheet download.
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