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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Diet All 80 Nutrition 61 Supplements 19 View all.

Since the load is not that much heavier probably you doubt the importance of 60 seconds interval. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping. And he would argue that the crust ruins it, and that it should instead be made into a loaf, or a mousse, or whatever. But since there’s minimal rest between sets you experience accumulative fatigue.

How do we reach our potential?

In short, it works. The elbow comes out to the side, as if you were elbowing someone in the chops. I recommend working each body part every five days and only doing the same exercise every ten days.

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Here’s a sample advanced German volume training routine that would increase your curling strength. Charles is known worldwide for producing faster athletes. GVT workout routine is originated in Germany in the s and was popularized by Rolf Feserwho was then the coach of national weightlifting. Training one body part per day is outdated, and full-body workouts don’t always cut it.

GVT program was made famous by the coach Charles Poliquin in Hearing news like bodybuilders gaining 14 pounds of muscle by following GVT program are common nowadays. Bodybuilding All 24 Training 24 View all.

Your rest between sets will be minimal, so if the weight feels light at first, it won’t for long because of the accumulative fatigue.

All in One Guide to German Volume Training (GVT) – UP Fitness

Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. Let’s say that German Volume Training is the best apple pie recipe. While it’s a great program for the novice and intermediate, those with more than five solid years of lifting often want more from it.

Sixty percent of your 1-rep max might feel frustratingly light for the first few sets.

German Volume Training (GVT) Workout Plan

Remember there’s only about 90 seconds rest when performed in sequence and seconds when performed as a superset. For the advanced lifter, doing more than 5 reps is a waste of time, as the average intensity will tdaining too low.


Once you’ve used this method for six workouts per body part, it’s time to move on to a more intensive program for a 3-week period. Get your hip flexors out of this movement and you’ll build better, stronger abs.

All in One Guide to German Volume Training (GVT)

Compared to other workout routines the time under tension is maximum in GVT. You’ll get stronger, perform better athletically and get more jacked. And it delivers, every time. Keep a detailed journal of the sets, reps, load, and rest intervals performed, and only count the reps completed in strict form. trainint

There is a difference. Here’s what all that means and how it relates to building scary traaining. When a country wants a Gold medal, they come to Charles.

The French press recruits more muscles than tricep pressdowns, for instance. Sample Barbell Curl Routine. Diet All 6 Nutrition 2 Supplements 4 View all. It is recommended to avoid advanced techniques like forced reps, negative reps, partials etc. For example squat, chest press, military press etc. Now let’s discuss about the origin of German Volume Training Program.