© 2020 Bodybuilding.com. You rest and do a third and so on until either you get to where you can't do 10 reps anymore or you get all 10 reps on each of the 10 sets. The sheer volume of reps undertaken when practising German Volume Training means it is a fat-burning programme and the fact it takes so long also increases your calorie-burn. After a GVT training cycle you’ll need a … The tempo for long range movements such as. Home » Workout Programs » German Volume Training (GVT) Workout Plan. In GVT routine our ultimate goal is to complete 10 sets of 10 repetitions we can never compromise on that. 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… Simply plateau is the time when you are no longer progressing in workouts. Since this is mathematical, let's look at an example that will clearly illustrate this point. Let's take Day 1. 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 was created during the mid-70s in Germany and was popularized by the National coach of weightlifting Rolf Feser. Chest and Back. The objective is to complete 10 sets of 10 repetitions successfully using the same weight for each of the exercises! 1 min or more rest period is must for hypertrophy training programs that involve 10 or more reps. Let's say you can barbell curl 100 pounds for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. BodyFit is your solution to all things fitness. "The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise." Quickly read through our step-by-step directions to ensure you're doing each Let’s say you can bench press 300 lbs for 10 reps but you are unable to increase the number of reps or weight on bench press. Here’s a sample advanced German volume training routine that would increase your bench press. GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total. The principle idea of German Volume Training is to complete ten sets of ten reps with the same weight for each exercise. After six weeks, you would lower the intensity a little bit. "However, there is minimal rest between sets (about 60 seconds … Bodybuilding is the reason I am who I am today. It is recommended to avoid advanced techniques like forced reps, negative reps, partials etc. The volume is chock full of workout routines, helpful training tips, and definitions for just about every gym-related term you've ever wanted to know. Beginner or Intermediate German volume training – 11 weeks. I have completed SIXTY days of German Volume Training and here are my results!! I’d suggest sticking with 6, it’s more than … The goal of phase 2 GVT program is completing 10 sets with 6 reps. After completing phase 2 of beginner/intermediate German volume training program you can move on to the advanced GVT program. GVT came into prominence in 1996 by Charles Poliquin in the now defunct "Muscle Media 2000" magazine. When you are able to do 10 sets of 10 reps with constant rest time you can increase the weight by 2.5-5%. German Volume Training is hell, but well worth it. You determine a weight that you can do for 20 reps. You can also figure out 60% of your squat one rep max. According to Poliquin one training session every four to five days per body part is enough. Don't risk doing a workout improperly! As supplementary work to the already stimulated muscle groups (biceps and triceps) 3 sets of 10-20 reps can also be performed. There’s 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 there’s German Volume Training … You can begin with a weight you could lift for 20 reps to failure. Sometimes exercise hurts so good. Compared to other workout routines the time under tension is maximum in GVT. Let’s start out with the typical beginner’s 10 x 10 workout based on German Volume Training. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German … For back, bent over barbell row is excellent. View our enormous library of workout photos and see exactly how each exercise If you need that plateau busted, or you must break through that glass ceiling and ascend to new levels of strength that you never fathomed you could reach, give German Volume Training a try and see if this doesn't do the trick for you. Rest days 3 and 5. Just so you know, Dr Workout is reader-supported. This system is called the four percent method. GVT is only for absolute muscle gain not for fat loss. GVT is based on the law of repeated effort. Workout 7 (Test day): At this point, you would bench press 330 lbs for 10 repetitions, almost 10% increase. The GBC program is characterized by short rest intervals and multi-joint movements to generate … Additionally, because German Volume Training … with in-depth instructional videos. The magic number in training “German Volume Training” is 10! first you work your chest and back so that you can challenge one target muscle group while the other recovers If you get to where you can do all 10 sets of 10 with the same weight, you move up in weight. more exercises. Let's say you want to get your squat up. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. GVT is a high volume workout program. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. It is also recommended to take a note on the weight lifted, duration of set and the rest interval. This is a hard routine, especially if you are not used to doing so much volume in your normal workouts. So. As an Amazon Associate I earn from qualifying purchases. You pick different exercises and do 10 sets of 6 reps. German volume training is great, but I wondered if I could use it to lose weight? By adjusting the GBC method slightly to use tri … Mr. Poliquin certainly helped many lifters with this program and I am sure you will find success too. Clarifying one last time, do the beginning programs for six weeks, lower the intensity for three weeks, then if you want to push yourself to the limit, give the Advanced GVT program a shot. That is 3 days of training in every 5 days. Alternating antagonistic exercises can make this workout routine more productive. In advance level GVT program we applies “4% method”. German Volume Training (GVT) Workout Plan. The recommended week time for this routine is 6 weeks, with some people maxing out at around 8 weeks. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Popularized by legendary strength coach Charles Poliquin, GVT involves a lot of volume, little rest, and a limited timeframe. Rest days 3 and 5. Remember, volume is the main driver of cortisol when it comes to training. This lifter can do 185 pounds on squat for 20 repetitions. The German Volume Training Trial Workout The workouts correspond to the training split outlined above. HISTORY OF GERMAN VOLUME TRAINING PROGRAM, CHARLES R. POLIQUIN’S GUIDELINES TO GERMAN VOLUME TRAINING, GERMAN VOLUME TRAINING PROGRAM – BEGINNER or INTERMEDIATE, BREAK WORKOUT PLATEAUS WITH GERMAN VOLUME TRAINING PROGRAM, Fat Loss Gym Workout Plan for Women – 12 Week Program, 3 Day Beginner Full Body Workout Routine for Mass, Women’s 3 Day Beginner Full Body Gym Workout plan, 4 Day Intermediate Full Body Workout Plan for Mass, 4 Day Advanced Full Body Workout Routine for Mass, 30 Minute HIIT Spin Workout Plan For Fat Loss, StrongLifts 5×5 Workout Program [with Spreadsheet], 9 Best Recumbent Exercise Bike With Moving Arms (Review) In 2021, 4 Bridge Program (by Barbell Medicine) Spreadsheets, 9 Best Elliptical Bike Combo (Review) In 2021, Time under tension for 10 reps = 60 seconds, Time under tension for 10 reps = 50 seconds, Pick a weight you can do 20 reps to failure, When you are able to complete 10 sets of 10 reps with constant rest increase the weight by 2.5-5%. In advance level of German volume training, in which, Only one exercise per body part, never deviate from it. Namely, German Volume Training – GVT for short. Since GVT incorporates high volume training with high density it will take more time to recover from fatigue. More specifically, it’s: 10 sets of 10 repetitions with 4-second eccentrics (lowering the weight slowly for 4 total seconds). So proper diet and nutrition is a must. Here is how that would look. workout correctly the first time, every time. But adding more than 2 supplementary exercise is not recommended since supplementary work to the small muscle groups may leads to the over training. We’re taking a short break from full-body training for a week to introduce more volume. After your rows, you can pick an isolation exercise for chest and do 3 sets of 10 reps. Then you do the same for back. Here we target group of motor units and expose them to repeated extraordinary volume. 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