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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You perform three workouts over five days and repeat that cycle six times, making for a day program.

German Volume Training (GVT) Workout Plan

In strength-coaching circles, this method is often called the Ten Sets Method. This is because of a short-term neural adaptation. Here the first number indicates the time for eccentric phase of the movement and the third number indicates the time for concentric phase.

In short it is a working workout regimen.

All in One Guide to German Volume Training (GVT) – UP Fitness

Bodybuilding Training 24 View all. This quick drill does it all: Use the muscle round technique to light up your brachialis and add size to your arms. To the best of my knowledge, this training system originated in Germany in the vollume and was popularized by Rolf Feser, who was then the National Coach of Weightlifting.


Here’s how to trim it down to get better, faster gains in as little as 30 minutes. Whilst keeping training records is supremely important for all serious trainees it becomes critical during a GVT session. Dietary Myth Busting Diet Strategy.

All in One Guide to German Volume Training (GVT)

Stuck in a Plateau, huh? Consequently, one training session every four to five days per body part is plenty. At BarBend his writing focuses a little more on nutrition and long-form pokiquin with a heaping dose of strength training.

A post shared by Brian Shaw shawstrength on Mar 13, at 6: For assistance work on individual body parts like triceps and biceps, you can do 3 sets of reps. As you progress you may try to lengthen interval, to avoid that you germaan use smartphone stopwatch to keep the intervals constant. Here’s a sample advanced German trainimg training routine that would increase your bench press. The elbow comes out to the side, as if you were elbowing someone in the chops.

You get the training effect from the law of repeated efforts. UP in trining Kitchen. 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. GVT is based on the law of repeated effort. Since GVT incorporates high volume training with high density it will take more time to recover from fatigue.

The goal in this phase is to do ten sets of six with that load.


For the advanced trainee, variety in training is even more important to elicit adaptation. Plus, big traps are cool.

Attach it to the low pulley of a cable crossover machine. The quality of food you eat? Amazingly, creatine works better for certain muscles than it does for others. Bent Over Barbell Row. They’re not a must, so don’t think you’re missing out if don’t have access to them. Beverley Francis broke the Australian shot put record Sixty percent of your 1-rep max might feel frustratingly light for the first few sets. They were big believers in the law of repeated efforts: This interval is not reported by Poliquin but scientifically this rest time is considered suitable for high intensity training regimen because recovery muscle phosphate level is very important to achieve maximum force.

Not sure what you’ll get, check out the choices here. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. Bodybuilding All Training View all. That is, it does not require training to muscle failure.

Simply in German volume training the weightage is for compound exercises, also called basic, which involve more muscle groups and joints during training, while mono-articular or isolation exercises are not allowed.

His underlying belief is in the middle path: