Many articles have been written about this program, but we still get questions about how to implement it. The german volume training workout was created back in the 1970s. Its best to try gvt for several weeks before tweaking with it. This routine became popular by rolf feser, who was the german national weightlifting coach at the time.
Today we are going to discuss about german volume training or gvt for short. Finally, gbc training highlights the need for good old fashioned hard work in training programmes. The following is a sample german volume training program that is split up into two phases. How to pack on muscle with german volume training muscle. New study on german volume training renegade workouts. German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. Crank out 10 reps of each exercise you do for 10 sets. Get your free workout now and experience why we love german volume training in our programs. German volume training table 1 examples of the modified german volume training gvt workout. 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. By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt.
A typical gvt session involves performing 10 sets of 10 repetitions i. This study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength and hypertrophy. Full body german volume training german volume training. 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. Weightlifters would commonly move up an entire weight class in twelve. I recommend using it one to two times per year performed in blocks of three to six weeks, performing this workout once a week. As the name indicates for each exercise we will do 10 sets of 10 reps. 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 years. For most people, on most exercises, that would represent 75% of their 1rm load. German volume training can be one of the most beneficial training programs you ever complete. This was used as an offseason workout to help olympic weightlifters gain lean body mass and shed excess bodyfat. German volume training method with 6 weeks training.
A 7 day workout split is provided at the end of this article. Beginnerintermediate german volume training program. Massive volume training 4 day split over the years ive helped many lifters start german volume training programs. This works by targeting a group of motor units, using extensive volume of repeated efforts including 10 sets of a single exercise. The german volume training app includes the original 5 day german volume training gvt split. Granted, even back in 1996, the method wasnt new it was just new to baby boomer and genx bodybuilders.
To make matters worse, your rest periods are short. For most people, on most exercises, that would represent 60% of their 1rm load. Bulk up your legs with german volume training muscle. Study design 19 resistancetrained males were divided into two groups. German volume training was popularized by legendary strength coach, charles poliquin. It employs high set counts and moderate repetitions. 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. How to use german volume training best weightlifting training. Does german volume training get you strong, or just big. Ill be posting all six of my high frequency gvt workouts on both facebook and twitter as part of my ongoing train with jim series.
A new complex of these exercises is started every 3 minutes until all 10 sets have been completed. Daniel baker, phd, cscs this article discusses what german volume training is, how to perform it, and the benefits and drawbacks of such a program. Rather than overcomplicating your routine, the philosophy of gvt is simple. German volume training is the history and understanding of a constant quest to study performancebased training around the world. German volume training gvt is a practice that has been used by national weightlifting coaches to increase muscle mass of their athletes in the offseason 17.
Thats six total workouts, each muscle group trained three times. Arnold schwarzenegger volume workout routines train insane like the one and only 7 time mr. Gvt is defined by its distinctive setandrep scheme. German volume training workout free download as word doc. Get your free german volume training program here ever heard of german volume training or gvt. Effects of a 12week modified german volume training. 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. Beginning with a weight you could lift for 20 reps to failure.
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. 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. Renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves. After a gvt training cycle youll need a breaka long break. German volume training applies very high volume to specific muscle groups. German volume training free muscle mass program youtube. Yeung 7 comments german volume training is fucking insane its not for everyone, but then again, everyones not made for german volume training. Tweet all about german volume training put on more muscle with this programming.
The idea is for this 3 week block is to let your body recover before reintroducing high volume in phase 2. The ultimate german volume training plan to get big muscles fast. On a similar note, gbc was popularised by charles poliquin in the s after. 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. Uniquely fatiguing meaning it is a different sort of deepseated. 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.
Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. Regardless of the goal that the lifter has in mind, gvt has been and continues to be proven successful even today. Arnolds muscle building workouts feature an intense high volume and frequency approach to training. 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. Tweet print one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. German volume training old school approach to bodybuilding. The method is called the german volume training or the ten sets method. Its a tried and true system, charles poliqiun tells barbend. Dont be fooled by its simplicity or small numbers, this will bring you pain. In strength training this training is often called as 10 sets 10 reps method. German volume training a must try for bodybuilders more. Sep 17, 2019 more weight for more volume 10 true working sets per exercise is why im not designing gvt as a fullbody program. Theres not much for hypertrophy here, although 10 sets of anything is going to ultimately lead to some mass gains.
Pack on size and strength with a day of german volume training. Choose exercises that engage multiple muscles, says poliquin ideally those that involve movement at more than one joint. Pdf effects of a 12week modified german volume training. For this full body workout, i have dusted off one of my favorite methods from my bodybuilding days german volume training gvt. Resist the urge to break this routine up into a four or five day split before actually trying it. Recovery is, hands down, the most important aspect of any training program, yet it is the least spoken. In a nut shell, his approach can be summarised as follows periods of relatively heavy weight training, with short rest and long interval times. Gvt was a high volume method utilized by german lifters that was popularized by american golden era bodybuilders of the 1970s and 80s. 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. For those who arent familiar with german body composition training the brain child of world famous strength coach charles poliquin. German volume training 10 sets of 10 reps lee hayward. German body composition training physical culture study.
German volume training 10 sets of 10 reps lee haywards. How to transform your physique with german volume training. It is known to be brutally hard, yet effective at packing on lean muscle fast. You can put together your own german volume training routine using a wide range of exercises.
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. All about german volume training a brutally hard but. Effects of a modified german volume training program on. Save a copy of your pdf training program and share it with your friends. You want to begin with a weight you could lift for 20 reps to failure if you had to. 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.
Mar 07, 2018 get your free german volume training program here ever heard of german volume training or gvt. 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. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. Effects of a 12week modified german volume training program. How to use german volume training best weightlifting. Lets preface this by saying it is a mentally and physically draining program so it is best done in. It has been effective for many weightlifters and bodybuilders.
Phase 2 for movements prescribed for 10 sets, select a weight you could normally do for 12 reps. German volume training a must try for bodybuilders. I developed this program after completing a traditional german volume training gvt program. German volume training not your average gvt article. Frequently asked questions about german volume training. 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. I am not alone in finding gvt both boring and uniquely fatiguing. Use squats to build a bubble butt german volume training.
German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. The principle of gvt is to use an extensive volume 10 sets of 10 reps with some basic exercises 4 exercises each session in a 3day split which works your muscles so hard that they. Jun 26, 2014 there are several rumours about the origin of this method but in common it originates in germany which is the reason why its called german volume training. German volume training method with 6 weeks training program. The german volume training program is one of the most difficult workout programs you will ever perform, but the results are worth it.
Though gvt is a solid system, i enjoy tweaking things and providing alternatives for trainees who want to put on some muscle mass. Enjoy the volume of gvt and the increased muscularity. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct.
A good training plan would be to perform gvt for just one month, once a year or, at the most, twice a year. German volume training goes beyond being a challenging workout physically. Jun 27, 2019 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 time to prepare for each of them. Next, reduce the volume for 68 reps and 46 sets for 3 weeks before beginning phase 2. German volume training gvt workout plan dr workout. German volume training strength training aerobic exercise. Peripheral heart action pha and german body composition gbc. For most people, on most exercises, that would represent 75% of.
Find out the truth about german volume training and strength. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. After years of waiting, a study on german volume training is finally out. The first phase of german volume training is based around 10. German volume training involves only three workouts per week. An alternative method of high volume load training for stimulating muscle growth.
As the name implies, german volume training forces muscle to endure a huge volume of work, so the tempo of the workout should be. 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. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. Its been almost 5 years since coach poliquin introduced german volume training to the modern american bodybuilding audience. If you miss those, all workouts are included below.
Nov 03, 2018 the volume is chock full of workout routines, helpful training tips, and definitions for just about every gymrelated term youve ever wanted to know. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. High frequency german volume training jim stoppani. Showing off the results of german volume training with charles poliquin. The ultimate german volume training plan to get big muscles.
The athletes perform one set of each exercise in the order listed 1a, then 1b,then 1c. The amount of progress you can make in such a short time is outstanding. If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. Why not try the gbc system and let us know how you get on below. Pdf this study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. Its grueling, yes, but after just a few workouts youll see major gains in lean muscle mass, as well. This method has been reported to be the most productive workout tried.
Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the german method for achieving such a spectacular level of hypertrophy. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. Pdf german volume training lyle miyashiro academia. Dec 10, 2016 utilising the above, poliquin created the german body composition training that people have been using over the past two decades. Arguably, one of the most critical variables influencing the effectiveness of resistance training on muscle strength and hypertrophy is volume 2. As anyone who has done this programme or its sister german volume training will attest, the difficulty of the workout is often matched by its effectiveness. However, it can be just as detrimental and leave you seriously beat up. By poliquins own admission, the technique had been used successfully for years in german speaking countries.
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