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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Simply plateau is the time when you are no longer progressing in workouts. Here’s how to properly get your big weights in place.

Use a stopwatch to keep the rest intervals constant. GVT workout phase 1: Bulgarian split squats, or any type of single limbed work, is also less than optimal for GVT just because of the sheer number of sets involved.

Barbell Curl Test day: I recommend working each body part every five days and only doing the same exercise every ten days. In Germany the 10 sets method is commonly used by the weightlifters in off season to gain lean muscle mass. Once you’ve used this method for six workouts per body part, it’s time to move on to a more intensive program for a 3-week period.

You get the training effect from the law of repeated chafles. If ten is your target repetition goal then pick a weight that ensures you hit ten reps i. Once you were able to do complete vooume sets of 10 reps, you would increase the weight by 2. Expect to have some deep muscle soreness without having to resort to intensity techniques.

Question of Strength 50 by Christian Thibaudeau Today How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to grman if squats make you hurt. Jacques Demers was famous for his massive thighs and he gives its credit to German volume training.

A1, rest 90 seconds, A2, rest 90 seconds, repeat a ten times. The reps should vary for each one of the six workouts. Can it build strength — say, for a powerlifter?

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All in One Guide to German Volume Training (GVT)

The 1 min interval is must. When performed in sequence the rest time is seconds and for super sets. Pick exercises that recruit a lot of muscle mass. Plus, big traps are cool. One, and only one, exercise per body part should be performed.

Here you hypertrophying the charlew muscles with one single exercise and it should be a compound exercise, such as squat, barbell row, overhead press, bench press etc.

You want to begin with a weight you could lift for 10 reps to failure 10RMif you had to push it.

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

This interval is not reported by Poliquin but scientifically this rest time is considered suitable for high intensity fraining regimen because recovery muscle phosphate level is very important to achieve maximum force. For long range movements such as squats, dips, and chins, use a 40X0 tempo.

Keep a detailed journal of the sets, reps, load, and rest intervals performed, and only count the reps completed in strict form. Diet All 80 Nutrition 61 Supplements 19 View all. A post shared by Yraining Shaw shawstrength on Mar 13, at 6: Keeping time is also vitally important.

GVT program was made famous by the coach Charles Poliquin in Five great exercises to hammer your quads. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. Bent Over Barbell Row. Because this poliquim such an intense program, it’ll take you longer to recover.

The same workout routine was also used by the famous Australian bodybuilder Bev Francis.

German Volume Training (GVT) Workout Plan

It is very essential for creating an increase in the level of lactate which associated with anabolic hormonal stimulus, that will create physiological adaptation that is muscle hypertrophy. Questions like these took him through a lot of different areas of health and fitness like gymnastics, vegetarianism, kettlebell training, fasting, CrossFit, Paleo, and so on, until he realized or decided that strength training fit best with the ideas of continuous, measurable self improvement.


A lot of people claim to have improved the German Volume Training, but failed miserably because they didn’t understand the physiology behind it. Shape Created with Sketch. You can begin with a weight you could lift for 20 reps to failure. Because this is such a demanding program, it will take you longer to recover. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus.

If your main goal is to build muscle, stop training with your ego. Here’s how to trim it down to get better, faster gains in as little as 30 minutes. By goal Brain Health.

Expect to have some deep muscle soreness without having to resort to set prolonging techniques. Bodybuilding All 24 Training 24 View all. A workout routine similar to GVT was also promoted in the United States by tralning famous bodybuilder aka Iron Guru – the first bodybuilding coach Vince Gironda in forties and fifties.

It was so effective that the weightlifters move up one full weight class within 12 weeks. The second and fourth number indicates time for isometric stop. The principle idea of German Volume Training is to complete ten sets of ten reps with the same weight for each exercise.

How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to poliquinn.

Hope you’re not doing any of them.

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