packing on muscle fast! German Volume Training or GVT was often used to help weightlifters gain muscle during off-season programs. This training protocol. German Volume training was created during the mids in Save a copy of your PDF training program and share it with your friends!. Close. German Volume Training guide and Free GVT Workout Routine this FREE German Volume Training Workout + Quick Guide in a PDF!.
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This study investigated the effect of a week modified German Volume Training intervention, or the 10 sets method, on muscle strength and hypertrophy. Muscle strength and body composition measures were taken at baseline, six weeks, and after 12 weeks of training. Findings suggest. PDF | On Jan 1, , Daniel Baker and others published German Volume Training: An alternative method of high volume-load training for stimulating muscle. It's brutally hard, but I've found it to be an effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method.
While some programs focus on building strength through pre-determined weight amounts or max reps — German Volume Training works by stimulating the muscles through hypertrophy and repeated efforts. Lying Triceps Press. The volume of the work will take care of the hypertrophy. Why This move works the opposing muscles to the incline bench press. Then I reduce the weight 4-to-5 percent and increase the rep bracket to its original starting point. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. For long-range movements such as squats, dips and chins, use a tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds.
Arms A Lying Leg curls feet inward 10 sets of 5 on a 30X0 tempo. One-Arm Elbowing Rows the elbow comes out to the side. Heels Elevated Front Squats 10 sets of 5 on a 40X0 tempo. Close Grip Bench Press 10 sets of 5 on a 30X0 tempo. Thick Bar Reverse Curls 3 sets of on a 30X0 tempo.
Flat Dumbbell Presses 3 sets of on a 40X0 tempo. Day 8: Off Day 9: Seated Zottmann Curls 10 sets of 5 on a 30X0 tempo. For those of you. Low Pulley French presses 3 sets of on a 30X0 tempo. They are not a must. Bosu Ball. Low decline close grip bench presses 10 sets of 5 on a 30X0 tempo. Off Day Do the Day 1 routine using Workout 2 pattern Continue for 55 days.
As you can see. The program will still have impressive anabolic properties without them. In August. It will take you 60 days to go through the cycle. This program will take place in Dublin. Places are limited.
Charles Poliquin will be exporting his weeklong internship program to Europe for the first time. All Rights Reserved.
It is not a program for the faint of heart. To be part of this unique experience. Ireland from the 27th to the 31st of August.
Flag for inappropriate content. Related titles. Jump to Page. Search inside document. Because it works; because it works very well. Before I get into that, let us recap the most important points regarding German Volume training: You do ten sets of a single "most bang for your buck" exercise.
You strive to do a pre-determined number of reps on each set, i. You preferably alternate with the antagonist "most bang for your buck" exercise. A typical workout might look like this: Bench press the goal is to do 10 sets of 10 with pounds: Ryan Joson Pan.
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Giorgiana Rosu. Champion Newspaper. Calculation of Pension for Defence Officers Post 6th commission. Jenifer Kate. After this 3-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load. For the advanced trainee, variety in training is even more important to elicit adaptation.
With the advanced trainee, I use a system called the four percent method. That is, I increase the load 4-to-5 percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight 4-to-5 percent and increase the rep bracket to its original starting point.
Since this is mathematical, let's look at an example that will clearly illustrate this point. Let's say you can barbell curl pounds for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:. After that, you'll be ready to graduate to the Advanced program.
This program is elegant in its simplicity, but that's what the Germans do best. Charles is known worldwide for producing faster athletes. When a country wants a Gold medal, they come to Charles. View all articles by this author. Need Help? United States.
German Volume Training. Charles R. Dumbbell Flyes. Day 1: Chest And Back. Barbell Bench Press - Medium Grip. Bent Over Barbell Row. Cable Crossover. Close-Grip Front Lat Pulldown. Day 2: Legs And Abs. Barbell Squat. Lying Leg Curls. Seated Calf Raise. Hanging Leg Raise. Day 4: Arms And Shoulders. Barbell Curl. Side Lateral Raise.
Seated Cable Rows. Leg Press. Smith Machine Stiff-Legged Deadlift.
Standing Calf Raise. Lying Triceps Press. Incline Dumbbell Curl. Front Dumbbell Raise. Reverse Flyes. Sample Barbell Curl Routine. Barbell Curl Test day: Sample Bench Press Routine. At this point, you would bench press lbs for 10 reps.