23+ German Volume Training Meme

Gvt is defined by its distinctive set and rep scheme.

German volume training meme. How to use german volume training. German volume training can be incorporated in many different ways. It s a tried and true system charles poliqiun tells barbend. 60 seconds between sets if you re. For most people on most exercises that would represent 75 of their 1rm load. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. But there s a right way to do it and a wrong way.

With the advanced trainee i use a system called the four percent method. To make matters worse your rest periods are short. To say this program adds muscle fast is probably an understatement. Bret mossing 1 248 views. One of the coolest sounding workouts i had ever come across was german volume training although i immediately researched it because of the name i also found it to be extremely effective. Doing 10 sets of 10 reps is one of the most legendary protocols in the weight room. In short german volume techniques gvt was initially used for strength gains.

It s also often referred to as 10 x 10. The problem is it s quite painful find out the truth about german volume training and strength. This method also known as the 10 sets method was used by off season weightlifters to gain lean body mass and shed unnecessary body fat. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. 10 sets of 10. Back full back workout tips duration. 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.

You want to begin with a weight you could lift for 10 reps to failure 10rm if you had to push it. 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. Some lifters prefer using it in entire upper body and lower body workouts for instance supersetting 10 x 10 of bench press with 10 x 10 of t bar rows or 10 x 10 of squats with 10 x 10 of leg curls. My morning routine to stay lean in quarantine duration.