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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For long range movements such as squats, dips, and chins, use a 40X0 tempo. Decrease folume to accommodate heavier weight and only do the same exercise every ten days. Close-Grip Front Lat Pulldown.

Inshe won the Australian national shot put championship. A similar protocol was promoted by Vince Gironda in the U. Poliquin Charles is known worldwide for producing faster athletes.

Please tell us where are you to see the available products. The same workout routine was also used by the famous Australian bodybuilder Bev Francis. Volue it’s a great program for the novice and intermediate, those with more than five solid years of lifting often want more from it.

The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training volumr you to overcome strength plateaus. Push-pull-legs is superior for any goal. For example, if training thighs a really bad combination would be squats and Romanian deadlifts as your lower back would end up fried.


Advanced German Volume Training | T Nation

Expect to have some deep muscle soreness without having to resort to intensity techniques. Since the load is not that much heavier probably you doubt the importance of 60 seconds interval.

Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2. When a country wants a Gold medal, they come to Charles. Or is it just calories in, calories out? His underlying belief is in the middle path: She started her career by shot-put. A workout routine similar to GVT was also promoted in the United States by the famous bodybuilder aka Iron Guru – the first bodybuilding coach Vince Gironda in forties and fifties.

Here the first number indicates the time for eccentric phase of the movement and the third number indicates the time for concentric phase.

Five great exercises to hammer your quads. 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.

German Volume Training

It is also recommended to take a note on the weight lifted, duration of set and terman rest interval. For those of you who have access to bands or bungie cords, please feel free to add them to the squatting and pressing exercises for increased overload. A post shared by Brian Shaw shawstrength on Mar 13, at 6: After that, you’ll be ready to graduate to the Advanced program. That is at the end of each movement you should change the direction immediately. German Volume Training has a reputation for adding rapid size to new lifters.


You need to commit to long term progress.

All in One Guide to German Volume Training (GVT)

When you are able to do 10 sets of 10 reps with constant rest time you can increase the weight by 2. If your main goal is to build muscle, stop training with your ego. Cycle Exercise Selection A 6 week GVT cycle done the traditional way could see you do 80 sets of the same exercise over 42 days! By goal Brain Health. 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.