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: Mole Mazukora
Country: Laos
Language: English (Spanish)
Genre: Music
Published (Last): 27 March 2013
Pages: 225
PDF File Size: 17.87 Mb
ePub File Size: 11.70 Mb
ISBN: 428-3-66287-138-1
Downloads: 6888
Price: Free* [*Free Regsitration Required]
Uploader: Arazragore

A typical workout might look like this:. Stuck in a Plateau, huh? Trianing effective program is for them. View this post on Instagram. The same workout routine was also used by the famous Australian bodybuilder Bev Francis.

You’re already doing the big basics, right? One author might say you should use bananas instead of apples for an apple pie. In Germany the 10 sets method is commonly used by the weightlifters in off season to gain lean muscle mass.

Bent Over Barbell Row. Tricep kickbacks and leg extensions are definitely out — squats and bench presses are definitely in. Now let’s discuss about the origin of German Volume Training Program. Compared to other workout routines the time under tension is maximum in GVT. 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 traiinng more pounds of lean muscle in just 6 weeks.


The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. Jacques was known in weightlifting circles germab his massive thighs, and he gives credit to the German method for achieving such a spectacular chales of hypertrophy.

German Volume Training (GVT) Workout Plan

I am not alone in finding GVT both boring and uniquely fatiguing. When you are able to do 10 sets of 10 reps with constant rest time you can increase the weight charrles 2. You know that spicy stuff every guy under 30 squeezes onto his food? Since this is mathematical, let’s look at an example that will clearly illustrate this point.

However, there are a few rules that if adhered to can make your life a lot easier and progress a lot faster. However, there is minimal rest between sets about 60 seconds when performed in sequence and seconds when performed as a supersetwhich incurs chadles fatigue. Keeping time is also vitally important.

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

Advanced German Volume Training | T Nation

UP Hong Kong Central. View all articles by this author. Smith Machine Stiff-Legged Deadlift. You’ll get stronger, perform better athletically and get more jacked. As I said before the goal of GVT is to complete 10 sets of 10 reps for each exercise. At BarBend his writing focuses a little more on nutrition and long-form content with a heaping dose of strength training.


All in One Guide to German Volume Training (GVT)

Bodybuilding Training View all. Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant.

In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping. This is not a program for the faint of heart, but it’s a very rewarding program if you have the guts to complete it.

Don’t get a shoulder injury before you even start to do reps. You do so much of exactly the same thing that your body has no choice but to respond. A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer.

The reps should vary for each one of the six workouts. Bodybuilding All 24 Training 24 View all. This means when performing such exercises you should lower the weight in 4 seconds and immediately change the direction and lift the weight in 2 seconds. You may have simply stopped being able to add more load to sets, or perhaps you did not gained any muscle mass in quite some time.