It is a high intensity workout regimen. In strength training this training is often called as 10 sets 10 reps method. As the name indicates for each exercise we will do 10 sets of 10 reps. This makes GVT workout routine brutally hard. Generally German high volume training regimen is used by Olympic lifters, power lifters and bodybuilders to beat the plateaus and gain muscle mass. Even if you are an intermediate or more experienced lifter by following the German volume training program with proper diet and nutrition you can easily gain 10 or more pounds of lean muscle in just 6 weeks.
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Set 9: 6 reps Set 6 reps Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2. One author might say you should use bananas instead of apples for an apple pie. And he would argue that the crust ruins it, and that it should instead be made into a loaf, or a mousse, or whatever.
Performing 5 sets of 2 exercises done to failure does not equal the training effect of ten sets of a single exercise using a load that causes fatigue on the later sets.
The volume-intensity equations are completely different for the two different training systems. Guidelines for the Advanced Lifter Training Frequency Because this is such a demanding program, it will take you longer to recover. I recommend working each body part every five days and only doing the same exercise every ten days. The routine outlined in the end will make things clearer. The exercises done in the two different workouts for the same body part should be similar, yet different enough to tap into a different motor unit pool.
Reps For the advanced lifter, doing more than 5 reps is a waste of time, as the average intensity will be too low. The reps should vary for each one of the six workouts. Reps are the loading parameter to which one adapts the quickest. Workout One The goal of the Advanced German Volume Training method is to complete 10 sets of 5 reps with the same weight for each exercise.
You want to begin with a weight you could lift for 10 reps to failure 10RM , if you had to push it. If you can bench press pounds for 1 rep, you would use pounds for this exercise. So your workout may look like this: Set 1: x 5 Set 2: x 5 Set 3: x 5 Set 4: x 5 Set 5: x 5 Set 6: x 5 Set 7: x 4 Set 8: x 4 Set 9: x 3 Set x 3 Keep a detailed journal of the sets, reps, load, and rest intervals performed, and only count the reps completed in strict form.
Workout three might look like this: Set 1: x 3 Set 2: x 3 Set 3: x 3 Set 4: x 3 Set 5: x 3 Set 6: x 3 Set 7: x 3 Set 8: x 3 Set 9: x 3 Set x 3 Note: During sets , you will think your spleen wants to come out of your right eye, but stick with it as sets 9 and 10 will be the easiest. Workout Four Use the weights you used in workout two and go for 10 sets of 5, which you should do easily.
Workout Five Use the weights in workout three and go for 10 sets of 4, which again you should do easily. Workout Six By now you should be able to do 10 sets of 3 at pounds with no problem. Use a stopwatch to keep the rest intervals constant. Tempo For long range movements such as squats, dips, and chins, use a 40X0 tempo.
This means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. For movements such as curls and triceps extensions, use a 30X0 tempo. Advanced lifters should only use explosive concentric tempos because of their enhanced neurological efficiency. Number of Exercises Do one, and only one, exercise per body part.
Pick exercises that recruit a lot of muscle mass. Tricep kickbacks and leg extensions are definitely out — squats and bench presses are definitely in. For assistance work on individual body parts like triceps and biceps, you can do 3 sets of reps. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to intensity techniques. In fact, after doing a quad and ham session with this method, it takes the average bodybuilder about five days to stop limping.
Sample Routines Day 1: Chest and Back.
German Volume Training Programs
However, there is minimal rest between sets about 60 seconds when performed in sequence and seconds when performed as a superset , which incurs cumulative fatigue. Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation. Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is important, as it becomes tempting to lengthen the rest time as you fatigue.
German Volume Training (GVT) Workout Plan
Build Muscle Faster with German Volume Training & This Free GVT Workout