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. German volume training get jacked and increase your strength all at the same time. Sep 17, 2019 were taking a short break from fullbody training for a week to introduce more volume. German volume training gvt workout plan dr workout. Beginnerintermediate german volume training program. The following is a sample german volume training program that is split up into two phases. The origins of german volume training gvt dates back to the 1970s as an offseason program for the national olympic powerlifting team. Rather than overcomplicating your routine, the philosophy of gvt is simple. How to transform your physique with german volume training. National weightlifting coaches introduced it to help some offseason weightlifters gain extra muscle and quickly lose accumulated fat. Effects of a modified german volume training program on muscular hypertrophy and strength. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. How to use the german volume training method to add mass, muscle, and strength.
How to use german volume training best weightlifting. This program incorporates a volume based strategy in german volume training with a high frequency workout split in an upperlower weekly split. In the exercises that are prescribed for 10 sets, use a load youd normally be able to do 12 repetitions with. Effects of a modified german volume training program on. An alternative method of high volume load 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. Dec 14, 2015 hey everyone, this is my first post in a while. As the name indicates for each exercise we will do 10 sets of 10 reps. If you find it too hard and cant complete sets, lower the weight. Effects of a 12week modified german volume training program on. German volume training for shocking muscle growth muscle. I stenuously recommend that you precondition your body to weight training before attempting. Aug 10, 2017 german volume training is an intense program that takes your body to the limit sometimes painfully so.
German volume training or simply known as gvt in most weight training circles is a training system that has been used by powerlifters, bodybuilders and olympic lifters from all walks of life to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. This routine became popular by rolf feser, who was the german national weightlifting coach at the time. The ultimate german volume training plan to get big muscles. If youre tired of the same old training routine, and want to shock your muscles into new growth, look no further. Jun 27, 2019 the ultimate german volume training plan to get big muscles fast. Ill cover the and share my experience and results from using this training routine. Gain offseason mass with this german volume training routine 0 shares share on facebook share on twitter german volume training is one way for athletes to gain size and mass during the offseason. The goal in this phase is to do ten sets of six with that load. In strength training this training is often called as 10 sets 10 reps method. Mar 07, 2018 get your free german volume training program here ever heard of german volume training or gvt. Accord ingly, exercises such as squats, bench presses, deadlifts or pulls, pull or chinups are dominant exercise choices for the gvt workout.
German volume training method with 6 weeks training program. Type of exercise 02 most of the routine should be performed with. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. Some lifters prefer using it in entire upper body and lower body workouts for instance, supersetting 10 x 10 of bench press with 10 x 10 of tbar rows or 10 x 10 of squats with 10 x 10 of leg curls. Find out the truth about german volume training and strength. This gym warmup routine starts with a series of dynamic stretches that prime the whole body. Its a tried and true system, charles poliqiun tells barbend. German volume training old school approach to bodybuilding the current fashion in bodybuilding and weight training is to workout with heavier weights and to do fewer repetitions, generally in the range of 510 reps per set with around 15 reps for each exercise usually 5 sets of 5 reps or 2 sets of 8 reps. Nov 03, 2018 how to use the german volume training method to add mass, muscle, and strength. My question is if high volume training will give me greater gains, i am a ectomorph and a extreme hard gainer put on maybe 15.
You have to obviously adjust based on how youre feeling, but thats a good way to gauge whats appropriate when you start. Pdf german volume training lyle miyashiro academia. Gvt is a simple concept, but its anything but easy. Owing to the high amount of sets and reps involved in german volume training, you wont be doing a lot of different exercises in any given workout, so you have. This was used as an offseason workout to help olympic weightlifters gain lean body mass and shed excess bodyfat. Lets start out with the typical beginners 10 x 10 workout based on german volume training. Here is our adapted version of the everpopular german volume training. This is a sample german volume training routine based on a fiveday cycle. How to use german volume training best weightlifting training. After this 3week block, you can return to the german volume training method by doing the following ten sets of six reps routine.
It has been effective for many weightlifters and bodybuilders. German volume training free muscle mass program youtube. German volume training a must try for bodybuilders more. High frequency german volume training jim stoppani. I have been doing a simple 5x5 routine for the last year and a half and decided that i want to change things up. German volume training isnt for the faint of heart. 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 was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. We assess this gvt routine from one of our readers. The first phase of german volume training is based around 10. You can put together your own german volume training routine using a wide range of exercises. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. A 7 day workout split is provided at the end of this article.
Does german volume training get you strong, or just big. Gain offseason mass with this german volume training routine 0 shares share on facebook share on twitter german volume training is one way for. However, resistance training with volumes too far beyond an upper threshold will likely be counterproductive for strengthrelated tasks in general and may mute or debilitate the hypertrophic response 16. Dont be fooled by its simplicity or small numbers, this will bring you pain. German volume training 10 sets of 10 reps lee haywards. 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. 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. Choose exercises that engage multiple muscles, says poliquin ideally those that involve movement at more than one joint. If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. Take 60% of your max a weight you can do about 20 times perform all 10 sets of 10 reps the that same weight. The german volume training workout was created back in the 1970s. The routine was characterized by intense, rigid work and rest structures and for its results.
Regardless of the goal that the lifter has in mind, gvt has been and continues to be proven successful even today. Here are two examples of a german volume training workout, one for the beginner and one for the immediatelevel trainee. Effects of a 12week modified german volume training program. The ultimate german volume training plan to get big. A german volume training workout program that cant help but build muscle. May 20, 2014 german volume training has its roots back in germany dating as far back as in the 1940s. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. For most people this would represent 60% of their 1rm load. Gain offseason mass with this german volume training routine. German volume training gvt is a practice that has been used by national weightlifting coaches to increase muscle mass of their athletes in the. 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 ago.
Youre going to find out if gvt is best for strength gains or muscle mass. For example, a squat involves hip flexion and knee extension, but a leg. I experienced good strength gains through this routine however i only gained about 5 lbs of lean body mass. Follow this fourweek, three workouts a week plan to bulk up your arms, chest, shoulders, back and legs the ultimate german volume training plan to get big muscles fast coach skip to main. German volume training is a hypertrophy workout at its core. This video complies with youtube policies regarding fair use. This study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength and hypertrophy. German volume training or simply known as gvt in most weight training circles is a training system that has been used by powerlifters, bodybuilders and olympic lifters to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. In 1996, the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin. German volume training gvt is a practice that has been used by national weightlifting coaches. Today we are going to discuss about german volume training or gvt for short.
You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. Scott hermans german volume training upperlower workout. Effects of a 12week modified german volume training program on muscle strength and hypertrophya pilot study. Following this program will help you to pack on muscle and strength in a short period of time. The value of the training system became apparent when many of the powerlifters ended up gaining 10 pounds of lean muscle mass by the end of the 12 week program. Weightlifters would commonly move up an entire weight class in twelve. All in one guide to german volume training gvt ultimate. It is known to be brutally hard, yet effective at packing on lean muscle fast. Save a copy of your pdf training program and share it with your friends. German volume training can be incorporated in many different ways.
German volume training old school approach to bodybuilding. 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. He also produce a full workout program for everyone to try. Pdf effects of a 12week modified german volume training. German volume training applies very high volume to specific muscle groups. The ultimate german volume training plan to get big muscles fast. Volume training for ectomorphshardgainers beginners.
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