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.

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Use a stopwatch to keep the rest intervals constant. 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. They’re not a must, so don’t think you’re missing out if don’t have access to them. And he would argue that the crust ruins it, and that it should instead be made into a loaf, or a mousse, or whatever.

Then pull your knees towards your chest. Here’s a sample advanced German volume training routine that would increase your curling strength. In GVT training time for negative phase is always greater than positive phase. In strength-coaching circles, this method is often called the Ten Sets Method.

Here’s what you need to know For supplementary work for individual body parts like triceps and biceps germqn, you can do 3 sets of reps. I am not alone in finding GVT both boring and uniquely fatiguing. Performing 5 sets of 2 exercises done to failure does carles equal the training effect of ten sets of a single exercise using a load that causes fatigue on the later sets. Please tell us where are you to see the available products.


A 6 week GVT cycle done the traditional way could see you do 80 sets of the same exercise over 42 days! Take a look at this new science. You may also like. He published an article on the late Muscle Media bodybuilding germa and renamed the 10 sets method to German Volume Training.

A post shared by Ellery Photos elleryphotos on Oct 11, at 4: This is important, as it becomes tempting to lengthen the rest charlez as you fatigue. Sample Bench Press Routine.

Advanced German Volume Training | T Nation

You know that spicy stuff every guy under 30 squeezes onto his food? The goal in this phase is to do ten sets of six with that load. Finally, if these tips have proved useful then you might want to subscribe to my newsletter because over the course of the next few months we will be releasing information on a brand new, economical, online subscription model to follow my own training programs in a planned, specific to your goals, and periodised manner.

Select shipping country from below: They were big believers in the law of repeated efforts: Here the first number indicates the time for eccentric phase of the movement and the third number indicates the time for concentric phase. GVT is a high volume workout program. By the 7th set you should be ripping your spleen to hit all your reps.


But since there’s minimal rest between sets you experience accumulative fatigue. More advanced trainees might be advised to do the program for three cycles.

All in One Guide to German Volume Training (GVT)

The quality of food you eat? There’s a better exercise to build your back. You perform three workouts over five days and repeat that cycle six times, making for a day program.

Popularized by legendary strength coach Charles PoliquinGVT involves a lot of volume, little rest, and a limited timeframe. In short, it works. The tempo for long range movements such as squats, deadlift, chin ups, dips etc. Here’s where most so-called diet gurus go wrong.

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German Volume Training (GVT) Workout Plan

Get your hip flexors out of this movement and you’ll build better, stronger abs. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy.

Lie down on your back in front of the machine, and hook your feet in the belt.