For most people, on most exercises, that would represent 60% of their 1rm load. Dont be fooled by its simplicity or small numbers, this will bring you pain. The ultimate german volume training plan to get big muscles fast. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. Below is a sample routine based on a fiveday cycle and is phase one of german volume training.
Once youve done six workouts for each body part you will. Scott hermans high volume training upper workout youtube. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. This is a great program for packing on muscle mass quickly. Once youve used this method for six workouts per bodypart, its time to move on to. The last name is used to describe the techniques popularity in germany in the mid 1970s. The routine was characterized by intense, rigid work and rest structures and for its results. For most people, on most exercises, that would represent 75% of their 1rm load. German volume training was invented in germany in the 1970s and has become one of the most respected routines in weight training today.
This a workout setrep scheme that i always come back to at least once a year for a month or two. Gains of ten pounds or more in six weeks are not uncommon. By the time you finish your 10 th set, youll be begging for mercy choose your main. German volume training is a program for developing size and strength. The deleterious acute effects of the high volumeload german volume training workout upon upper body power output. This gym warmup routine starts with a series of dynamic stretches that prime the whole body, but just as important is the second section in which you work on. As there are no competitions taking place in this phase the structure of this period does not need to be modified in order to address the demandsrestrictions that competitions can bring. Volume is an overlooked component of many training programs. Gvt is believed to have originated in germany in the 1970s. German volume training for shocking muscle growth muscle.
New study on german volume training renegade workouts. Volume refers to the total weight lifted in the training session, defined as weight reps at that weight sets at that rep scheme for each weight used in the training session and then added together. The origin of german volume training gvt or the 10 set method was purportedly developed by an olympic weightlifting coach to increase muscle mass in lifters during the offseason 1. Phase 2 is the moderate volumemoderateintensity phase. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. Scott hermans high volume training upperlower workout. In this video, scott herman takes us through the upper portion of his high volume upperlower workout program. In every corner of the world, given the freedom to do so, children cycle through.
It became popular in the 1990s when canadian strength coach charles poliquin used it to train professional athletes. You progress 5 pounds every workout, and the other exercises are cupcake compared, because all your energy and focus is going to the squats. Due to the intense recovery demands associated with this program, trainees may want to consider working each body part only once per week. German volume training gvt is a training technique used by olympic lifters, bodybuilders and powerlifters in order to gain mass and break plateaus. Crank out 10 reps of each exercise you do for 10 sets.
Then our training experts will explain why we chose the workout, how how to make it even more badass. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. Mar 14, 2018 in this video, scott herman takes us through the upper portion of his high volume upperlower workout program. Effects of a modified german volume training program on. Department of physical education and sport science, university of guilan, rasht, iran received march 15, 2011, accepted may 9, 2011 abstract. In a nutshell i personally think that 531 is a good option for intermediate lifters who are interested in developiong general strength for sports while 10x10 is a good program for hypertrophy and muscle gains.
Pdf this study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength. Total body german volume training for this version of the total body beat down, i have dusted off one of my favorite methods from my bodybuilding days german volume training gvt. Well known for producing incredible strength gains, german volume training is not for the weakminded. The method involves performing 10 sets of 10 repetitions in the most compound exercises bench press, squat, dead. Also, i created hiit max, a 60day training program that effectively burns fat and builds muscle. What it is, how to use it and example routines to start breaking plateaus, increasing size and hitting new pbs. For advanced bodybuilders variety is even more important, as are lower repetitions. During week 69 youll be using 10x6 for the same two exercises as the previous weeks. It is said that that german volume training was such an effective routine that it was not uncommon for lifters to move up a weight class after only 12 weeks. Interestingly, the results of the study seem to contradict what most people myself included would expect. Weightlifters would commonly move up an entire weight class in twelve. This is a sample german volume training routine based on a fiveday cycle.
German volume training table 1 examples of the modified german volume training gvt workout. Mar 21, 2014 german volume training, often referred to as gvt, the 10 sets method or, quite simply, muscle genocide, is a workout which was popularised in germany of course it was during the 1970s by the national weightlifting coach rolf feser. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. As the name indicates for each exercise we will do 10 sets of 10 reps. How to use german volume training best weightlifting training. After years of waiting, a study on german volume training is finally out. The plan is simple and similar to escalating density training, where you work opposing muscle groups in the same workout and gradually increase the volume over time. The downfall of gvt is that youre limited to the number of exercises you can do. 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. 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.
German volume training a must try for bodybuilders. Im still going to do the leg exercise that they recommend in the german volume training because that is one of the best leg exercises i have ever come across and a good leg exercise workout is good because you are working your core muscles and if you want to get that body youve always wanted then you have to work your core. When working out you can focus on one of three areas. Frequently asked questions about german volume training. The original german volume training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. Fitnfly fat loss and muscle gain german volume training. The tradeoff is that because gvt is a superior method of increasing muscles mass, it will more effectively raise ones metabolism i. Nov 10, 2016 german volume training is a program for developing size and strength. It has been effective for many weightlifters and bodybuilders. This forces your body to adapt to the effort, increasing muscle growth dramatically. The ultimate german volume training plan to get big. Gvt does not produce the same level of growth hormone release as the gbc program, so is not as effective in the short term for reducing bodyfat. High volume training upperlower workout this workout program is intended to be performed 45 days per week. German volume training gvt workout plan dr workout.
German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. Apr, 2017 hand down, the best volume workout for me over 20 years of lifting is german volume training. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. Different workout frequency on maximal strength, endurance and body composition. An overview of german volume training renegade workouts. Phase 2 is the moderate volume moderateintensity phase.
You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. Today we are going to discuss about german volume training or gvt for short. If done correctly this approach will really test your will. A new complex of these exercises is started every 3 minutes until all 10 sets have been completed. Is gvt as effective as the german body comp program for losing bodyfat. Its grueling, yes, but after just a few workouts youll see major gains in lean muscle mass, as well. But its not uncommon for my first compound exercises to be 67 sets. A 7 day workout split is provided at the end of this article. The following is a sample german volume training program that is split up into two phases. The basic premise of gvt is to come in to the gym expecting to do a main exercise for particular body part for 10 sets of 10 reps, and finish off with another lighter exercise for 3. Pdf german volume training lyle miyashiro academia. 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 are forced to grow rapidly to stand the load.
There is no work done that will bring about a high lactate response. At the end of the training cycle, you can take 1 week to deload and then test your new training maxes on the big lifts. The athletes perform one set of each exercise in the order listed 1a, then 1b,then 1c. Also known as the 10sets method, gvt works because you target muscle fibers with a high volume of work in a short amount of time. German volume training a must try for bodybuilders more. The first phase of german volume training is based around 10. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. Mar 07, 2018 supplement with createch that exclusively uses creapure ph10 an ultrapure doublebuffered creatine engineered in germany. Follow this fourweek, three workouts a week plan to bulk up your arms, chest, shoulders, back and legs. I, when using the gym, had alternated training routines between power sets of 35 reps strength, hypertrophy sets of 1012 reps size and cosmetic appearance, and german volume training size and endurance. In david whitleys ebook, 101 kettlebell workouts, this is the second half of his size and strength section. You want to begin with a weight you could lift for 20 reps to failure if you had to. The training program consisted of a splitroutine that involved performing different exercises targeting specific muscle groups during the three.
Poliquin compensated by using what he called the 5 percent method. The deleterious acute effects of the high volume load german volume training workout upon upper body power output. Complete guide to german volume training hustler fitness. It was developed in germany in the 1970s, and made famous by the national coach of weightlifting at the time, rolf feser. Apparently, i have been volume training for years two day split that averages 1. Effects of 8 weeks equalvolume resistance training with. It employs high set counts and moderate repetitions. If i had to try to compare them on a scale of 110, gvt is like a constant 89 maybe a 7 on shouldersarms day through out the whole workout. You can stick with 3 sets for biceps, or jump up to 10x10. The german volume training program is one of the most difficult workout programs you will ever perform, but the results are worth it. The purpose of this study was to determine the effects of shortterm equalvolume resistance. The workout exposes a specific group of motor units to a very high volume of extended effort. Here are some reasons you should consider german volume training.
Study design 19 resistancetrained males were divided into two groups. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. I actually cater much of my workouts to the german volume training philosophy. Fitness routines you can do anywhere, any time rey, neila on. In strength training this training is often called as 10 sets 10 reps method. Gvt is a rigorous workout routine that uses high volume and great intensity to really help you pack on size if your diet is in check, along the way of course.
It is known to be brutally hard, yet effective at packing on lean muscle fast. German volume training gvt is without doubt one of the most effective training protocols out there for smashing through strength plateaus and building size fast. German volume training free muscle mass program youtube. Hand down, the best volume workout for me over 20 years of lifting is german volume training. After the first workout you increase the load approximately 5 percent per workout for two workouts in a row while reducing the target reps by one. Jun 26, 2014 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 are forced to grow rapidly to stand the load. Beginnerintermediate german volume training program. Essentially, all gvt entails is that you perform 10 sets of 10 reps, done at a relatively rapid pace around. Jan 04, 2017 after years of waiting, a study on german volume training is finally out. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. German volume training applies very high volume to specific muscle groups. Pdf effects of a 12week modified german volume training. This advanced bodybuilding training technique goes by many different names including, ten sets of ten, super volume training, and most recently, german volume training gvt. German volume training 10 sets of 10 reps if you are at a plateau in your training or would just like to try something different, you should give the german volume training method a try.