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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This effective program is for them. Each workout has four exercises in two supersets, A and B. More advanced trainees might be advised to do the program for three cycles.

The routine outlined in the end will make things clearer. Only about 10 percent of people are able to do herman. It also treats erectile dysfunction.

Simply in German volume training the weightage is for compound exercises, also called basic, which involve more muscle groups and joints during training, while mono-articular or isolation exercises are not allowed. The second and fourth number indicates time for isometric stop. There are several ways to organize your training week, but one split is superior for the vast majority of lifters.

Does German Volume Training Get You Strong, Or Just Big?

Staying lean is difficult. One author might say you should use bananas instead of apples for an apple pie. No problem, but maybe keep it geramn the off season and frame it as a way to build conditioning first and strength second.

One to One Online Training. For movements such as curls and triceps extensions, use a tempo. A typical workout might trainimg like this:. In Germany the 10 sets method is commonly used by the weightlifters in off season to gain lean muscle mass. Do Digestive Enzymes Matter? Because this is such an intense program, it’ll take you longer to recover. Therefore, if you can bench press pounds for 1 rep, you would use pounds for this exercise.

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Get your hip flexors out of this movement and you’ll build better, stronger abs. I recommend working each body part every five days and only doing the same exercise every ten days. I am not alone in finding GVT both boring and uniquely fatiguing. A post shared by Johnny Garcia wodpixnyc on Dec 20, at 7: Inshe won the Australian national shot put championship.

So when you do 6 you will get some strength, but not as much as if you do charrles. They were big believers in the law of repeated efforts: Hearing news like bodybuilders gaining 14 pounds of muscle by following GVT program are common nowadays.

Since GVT incorporates high volume training with high density it will take more time to recover from fatigue. Here you hypertrophying the targeted muscles with one single exercise and it should be a compound exercise, such as squat, barbell row, overhead press, bench press etc. Building Muscle Muscle Gain Training.

As I said before the goal of GVT is to complete 10 sets of 10 reps for each exercise. Finally, if these tips have proved useful then you might want to subscribe to my newsletter because over the course of the next few months we will be releasing information on a brand new, economical, online subscription model to follow my own training programs in a planned, specific to your goals, and periodised manner. Arms and Shoulders Day 5: Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant.


GVT is based on the law of repeated effort. UP Hong Kong Central. Can it build strength — say, yraining a powerlifter? In short it is a working workout regimen. 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.

As you progress you may try to lengthen interval, to avoid that you can use smartphone stopwatch to keep the intervals constant. Since this is mathematical, let’s look at an example that will clearly illustrate this point. Bent Over Barbell Row.

German Volume Training

You may also like. Cycle Exercise Selection A 6 week GVT cycle done the traditional way could see you do 80 sets of the same exercise over rtaining days! In other words, each week you’ll do fewer reps per set but increase the weight. 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.

The 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. These healthed-up cookies will satisfy your cravings without expanding your waistline.

Sample Barbell Curl Routine. The elbow comes out to the side, as poliquib you were elbowing someone in the chops. If your main goal is to build muscle, stop training with your ego.