Wilson and mark halaki discipline of exercise and sport science, the university of sydney, sydney, nsw 2141, australia. The german volume training program is one of the most difficult workout programs you. G2 group 2 semiprofessional athletes coming off a high intensity, low volume program. This program will not prepare you for the crossfit open or regionals, and it sure as shit wont get you to the crossfit games. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. More weight for more volume 10 true working sets per exercise is why im not designing gvt as a fullbody program. Finally, gbc training highlights the need for good old fashioned hard work in training programmes. Heres where things get interesting and where the hiit 100 program gets its name. Effects of a modified german volume training program on.
Effects of a 12week modified german volume training program. Study design 19 resistancetrained males were divided into two groups. Jacques demers, a silver olympic weightlifting medalist, accredited his strength and massive leg size to german volume training. In fact, some german women were outperforming some men from other countries. Lets start out with the typical beginners 10 x 10 workout based on german volume training. Here is our adapted version of the everpopular german volume training. Follow this fourweek, threeworkouts a week plan to bulk up your arms, chest, shoulders, back and legs. Get your free workout now and experience why we love german volume training in our programs. Effects of a 12week modified german volume training program on. The original gvt workout entailed the performance of a larger number of sets per exercise ten sets per ex ercise than is typically recommended for hypertrophy. The german volume training 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.
German volume training a must try for bodybuilders. This routine became popular by rolf feser, who was the german national weightlifting coach at the time. German volume training or simply known as gvt in most weight training circles is a training system that has been used by powerlifters, bodybuilders and olympic lifters from all walks of life to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. Findings suggest performing 5 sets per exercise does not promote greater gains in muscle strength and hypertrophy. Arnolds muscle building workouts feature an intense high volume and frequency approach to training. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. As anyone who has done this programme or its sister german volume training will attest, the difficulty of the workout is often matched by its effectiveness. The german volume training protocol made popular by charles poliquin is a time tested method for packing on size and has laid the foundation for massive strength gains for our clients over the past 4 years.
Why not try the gbc system and let us know how you get on below. Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. Request pdf effects of a modified german volume training program on muscular hypertrophy and strength german volume training gvt, or the 10 sets method, has been used for decades by. That is, it does not require training to muscle failure.
There are 3 basic workouts for the beginners program. After years of waiting, a study on german volume training is finally out. Do this workout once a week, for three to six weeks, and after you achieve the prescribed weight, add 510lbs the next week. Save a copy of your pdf training program and share it with your friends. Type of exercise 02 most of the routine should be performed with. For most people, on most exercises, that would represent 60% of their 1rm load.
Click here to get my free exercise program for beginners that includes exercise descriptions, activation drills to prevent injuries, and core work. Find out the truth about german volume training and strength. Crank out 10 reps of each exercise you do for 10 sets. Dec 10, 2016 finally, gbc training highlights the need for good old fashioned hard work in training programmes. Theres not much for hypertrophy here, although 10 sets of anything is going to ultimately lead to some mass gains. The method involves performing 10 sets of 10 repetitions in the most compound exercises bench press, squat, dead. The best strength program ive ever used this is a 10week program to improve strength and power, especially in crossfit athletes. The ultimate german volume training plan to get big muscles. According to charles poliquin, the gvt workout was purportedly developed by german weightlifting coach rolf. Request pdf effects of a modified german volume training program on muscular hypertrophy and strength german volume training gvt, or the. While there were some limitations in study design as there are in every study, the researchers found slightly better gains in muscle and strength in the. Apr 12, 2020 one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. With gvt, aka 10x10, you do 10 sets of 10 reps on a given exercise. Its grueling, yes, but after just a few workouts you.
The late charles poliquin has a history of creating some of the most advanced training programs for elite level athletes, but in the late 90s, he really outdid himself with his creation of german volume training to this day there is no other program that receives more. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. The following is a recommended 5 day german volume training split. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. For most people this would represent 60% of their 1rm load. German volume training table 2 average standard deviation repetitions and %1rm intensity per set across all 10 sets of the bench press portion of the gvt g1 group 1 professional athletes in the midst of a traditional hypertrophy program. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise.
The goal of advanced german volume training is to do ten sets of five reps with the same weight. Effects of a modified german volume training program on muscular hypertrophy and strength. Sep 17, 2019 more weight for more volume 10 true working sets per exercise is why im not designing gvt as a fullbody program. Effects of a 12week modified german volume training. 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. As the name indicates for each exercise we will do 10 sets of 10 reps. Before you attempt this beast of a workout, please understand that the. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. Want a better beginner weightlifting program but dont want to try german volume training. Weightlifters would commonly move up an entire weight class in twelve. One of the reasons the name vince gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time.
The german volume training program is one of the most difficult workout programs you will ever perform, but the results are worth it. Gvt has its advantages, but its not the best for beginners. German volume training requires big cojones, but yields big results. The 8 best fat loss exercises for men over 40 try these today duration. German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock program for gym rats all over the planet. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. How to use german volume training best weightlifting training. Lets preface this by saying it is a mentally and physically draining program so it is best done in the offseason and definitely not more than once a year. The principle idea of german volume training is to complete ten sets of ten reps with the same weight for each exercise. Men have jumped one or two weight classes in the off.
German volume training was invented in germany in the 1970s and has become one of the most respected routines in weight training today. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. You want to begin with a weight you could lift for 20 reps to failure if you had to. This program is not for fainthearted and will challenge every part of your body and mind. Every once in a while there is a health and fitness expert that comes around and truly creates something spectacular. It is known to be brutally hard, yet effective at packing on lean muscle fast. Pack on size and strength with a day of german volume training.
The standard protocol for german volume training gvt, made popular by strength training guru charles poliquin, is comprised of choosing a large movement for a given muscle group and performing 10 sets of 10 reps with only 60 seconds rest between sets. If youre searching for the ultimate workout program to achieve massive muscular growth, look no furthergerman volume training gvt is a timetested system thats as torturous as it is effective. Following this program will help you to pack on muscle and strength in a short period of time. A while back i wrote an article on the first real study to compare german volume training gvt or the 10set method to a more conventional 5set routine 1. 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. Gains of ten pounds or more in six weeks are not uncommon. Our guide here at bfg muscle, on the best german volume training program for beginners gvt workout, is perfect for those weight training enthusiasts looking for a solid bodybuilding workout to help build muscle fast. Does german volume training get you strong, or just big.
How to transform your physique with german volume training. Weightlifters would commonly move up an entire weight class in twelve weeks due to the sheer effectiveness of this program. The program is a 5 day split with 3 days on and 2 days off. Take 60% of your max a weight you can do about 20 times perform all 10 sets of 10 reps the that same weight. The german volume training program is one of the most difficult workout programs youll ever perform, but the results are worth it. Rather than overcomplicating your routine, the philosophy of gvt is simple. Follow this program for four consecutive weeks, and then take a down week. Ac cording to charles poliquin, the gvt workout was. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. Due to the physical and mental challenges of the gvt, id recommend at least a year of conventional training before trying it. The german volume training workout was created back in the 1970s. German volume training free muscle mass program youtube.
The facts, the myths and some of my personal insight xpost from radvancedfitness. In todays article, im going to explain what german volume training is and how it compares to traditional strength training programs. Frequently asked questions about german volume training. Its grueling, yes, but after just a few workouts youll see major gains in lean muscle mass, as well. German volume training 10 sets of 10 reps lee hayward. German volume training was created during the mid70s in germany and. German body composition training physical culture study. Pdf this study investigated the effect of a 12week modified german volume training. But im getting about as close as i can my high frequency gvt program follows a 2day split done three times in the span of a week.
Not only have i combined hiit with weights, but ive also incorporated two very popular, intense and effective weighttraining techniques. The following is a sample german volume training program that is split up into two phases. One thing charles poliquin made clear repeatedly in his interview is that this program. 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. Trying to do german volume training on a fat loss phase will be almost pointless as you just wouldnt have the energy to complete the workouts in the way they are designed to be done. Interestingly, the results of the study seem to contradict what most people myself included would expect. German volume training a must try for bodybuilders more. Dont be fooled by its simplicity or small numbers, this will bring you pain. If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. A german volume training workout program that cant help but build muscle. The german volume training workout the gvt has been advocated in the coaching and popular media as an effective training method to help athletes gain lean body mass and muscle size 2, 3. German volume training method with 6 weeks training program. An example of the high volume approach is encapsulated in german volume training.
Pdf german volume training lyle miyashiro academia. Ill cover the and share my experience and results from using this training routine. One of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. Arnold schwarzenegger volume workout routines train insane like the one and only 7 time mr. A 7 day workout split is provided at the end of this article. High frequency german volume training jim stoppani. The training program consisted of a splitroutine that involved performing different exercises targeting specific muscle groups during the three. The volume is chock full of workout routines, helpful training tips, and definitions for just about every gymrelated term youve ever wanted to know.
Even if you have limited time, this workout very easily can be accomplished in less than an hour. Nov 03, 2018 the volume is chock full of workout routines, helpful training tips, and definitions for just about every gymrelated term youve ever wanted to know. Hackett id, theban amirthalingam, lachlan mitchell id, yorgi mavros id, guy c. Here we target group of motor units and expose them to repeated extraordinary volume. Sep 19, 2018 the 8 best fat loss exercises for men over 40 try these today duration. The volume is chock full of workout routines, helpful training tips, and definitions for just about every gymrelated term youve ever wanted to. German volume training is a hypertrophy workout at its core.
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. Thats six total workouts, each muscle group trained three times. To say this program adds muscle fast is probably an understatement. You can then return to the workout for another four weeks of hard training before switching to another program. The ultimate german volume training plan to get big muscles fast. How to use german volume training best weightlifting. Beginning with a weight you could lift for 20 reps to failure. Your rest between sets will be minimal, so if the weight feels light at first, it wont for long because of the accumulative fatigue. German volume training or gvt was often used to help weightlifters gain muscle during offseason programs. Its a decadesold program that many modern strength coaches have recommended for fast muscle and strength gains. The first phase of german volume training is based around 10. Pdf effects of a 12week modified german volume training.
German volume training gvt workout plan dr workout. Jun 27, 2019 owing to the high amount of sets and reps involved in german volume training, you wont be doing a lot of different exercises in any given workout, so you have time to prepare for each of them. Fit father project fitness for busy fathers 489,293 views. Beginnerintermediate german volume training program. With the lessons i learned in mind, this is the german volume training program i have followed since the second week in january. German volume training 10 sets of 10 reps lee haywards. It has been effective for many weightlifters and bodybuilders. German volume training applies very high volume to specific muscle groups. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. German volume training program spreadsheet download.
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