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.

Author: Faugar Jular
Country: Cayman Islands
Language: English (Spanish)
Genre: Personal Growth
Published (Last): 24 June 2008
Pages: 91
PDF File Size: 15.97 Mb
ePub File Size: 10.88 Mb
ISBN: 960-5-89898-788-8
Downloads: 77824
Price: Free* [*Free Regsitration Required]
Uploader: Nikom

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

For example squat, chest press, military press etc. Shape Created with Sketch. Do it on the leg press and your rate of perceived effort is probably 60 percent of what it would be on the squat. She started her career by shot-put. Fat Loss Losing Fat 55 View all. Your workout is fat and bloated. So workout two would look like this:. Since GVT incorporates high volume training with high density it will take more time to recover from fatigue.

Prefer to see how you go with the classic 10 x 10? You perform three workouts over five days and repeat that cycle six times, making for a day program. For supplementary work for individual body parts like triceps and bicepsyou can do 3 sets of reps.

The goal of phase 2 GVT program is completing 10 sets with 6 reps. Poliquin Charles is known worldwide for producing faster athletes. Here are the symptoms of low testosterone and everything you need to know to fix it. The routine outlined in the end will make things clearer. Only one exercise per body part, never deviate from it. It was so effective that the weightlifters move up one full weight class within 12 weeks.


He published an article on the late Muscle Media bodybuilding journal greman renamed the 10 sets method to German Volume Training. UP Hong Kong Central. 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.

Jacques Demers was famous for his massive thighs and he gives its credit gemran German volume training. Do Digestive Enzymes Matter? Bodybuilding Training 24 View all.

All in One Guide to German Volume Training (GVT)

GVT workout routine is originated in Germany in the s and was popularized by Rolf Feserwho was then the coach of national weightlifting. Here the first number indicates the time for eccentric phase of the movement and the third number indicates trzining time for concentric phase.

Sample Barbell Curl Routine. Fat Loss Losing Fat 3 View all. You may also like. Smith Machine Stiff-Legged Deadlift. GVT workout phase 1: The reps should vary for each one of the six workouts.

It is a high intensity workout regimen.

During setsyou 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. You might also become stronger during sets, this is because of the neural adaption.


One to One Online Training. And respond massively it does…if you do it right!! According to Poliquin one training session every four to five days per body part is enough.

German Volume Training (GVT) Workout Plan

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.

If so, here’s the workout method you need. For the advanced lifter, doing more than 5 reps is a waste of time, as the average intensity will be too low. There are several ways to organize your training week, but one split is superior for the vast majority of lifters.

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. That is, I increase the load 4-to-5 percent every workout for two yerman in a row, and I reduce the target rep by one rep for every weight increase.

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

In short it is a working workout regimen. It’s a series of ten sets of predetermined reps for each big lift. Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2.