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