Easy strength training program for strength gains e. You want to begin with a weight you could lift for 20 reps to failure if you had to. Try this out and if your form is in check, if your diet is in check, and if you have the mental strength to withstand 10 sets when youre dying out on 5, youll grow well. The classic push pull legs routine old school trainer. When doing something over, and over, and over again, your body will respond in a massively effective way and this is what german volume training does. My reasoning to post this is to offer up my own experience, as to maybe help some one else who might be interested in it. My last article addressed how to get bigger legs in 30 days using a form of double preexhaustion with a very high intensity of effort and low volume. German volume training gvt is the best known program for anyone who really wants to tax their muscles for optimal growth within a period as short as 4 or 6 weeks. German volume training can be incorporated in many different ways. Tiarks abstract easy strength is a strength training protocol consisting of performing the same lifts on a daily basis five days in a row followed by two days off for eight weeks. New study on german volume training renegade workouts. A 7 day workout split is provided at the end of this article. In this article, i will demonstrate how to construct the best 5 day workout routine. Effects of a modified german volume training program on.
I have completed sixty days of german volume training and here are my results i have a lot of before and after pictures to look through, and ive. For most people, on most exercises, that would represent 75% of their 1 r. Off beginnerintermediate german volume training program. The training frequency of gvt is 3 days on, 1 day off, targeting the chest and back, legs and shoulders and arms in three separate sessions.
For most people, on most exercises, that would represent 75% of. Dont be fooled by its simplicity or small numbers, this will bring you pain. For most people, on most exercises, that would represent 60% of their 1rm load. But im getting about as close as i can my high frequency gvt program follows a 2 day split done three times in the span of a week. This is a great program for packing on muscle mass quickly. After years of waiting, a study on german volume training is finally out. Build muscle mass and strength with volume training.
Interestingly, the results of the study seem to contradict what most people myself included would expect. Diet while on gvt supplements and nutrition forums t. This is probably the most popularand bestknownof all of the methods presented here. In a nutshell i personally think that 531 is a good option for intermediate lifters who are interested in developiong general strength for sports while 10x10 is a good program for hypertrophy and muscle gains. It employs high set counts and moderate repetitions. High frequency german volume training jim stoppani. An alternative method of high volume load training for stimulating muscle growth daniel baker, phd, cscs introduction resistance training may be implemented to achieve differing outcomes such as increased control and stability, hypertrophy of muscle, maximal strength, power, or strengthendurance. German volume training 10 sets of 10 reps lee hayward. Arnolds muscle building workouts feature an intense high volume and frequency approach to training. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. The origin of german volume training gvt or the 10 set method was purportedly developed by an olympic weightlifting coach to increase muscle mass in lifters during the offseason 1.
This is a 12week hybrid powerlifting program for mass, hypertrophy, and strength. For this version of the total body beat down, i have dusted off one of my favorite methods from my bodybuilding days german volume training gvt. German volume training routine by charles poliquin. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. Stick with one goal, dropping fat or putting on mass, dont try to do both simultaneously youll go nowhere fast. The following is a sample german volume training program that is split up into. Have you ever thought about what to do to add muscle mass in a short time without the use of steroids or other drugs. A perfect 5 day split considers more than just what body part is hit each day. The german volume training app includes the original 5 day german volume training. They features a high frequency and high volume approach. 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 tbar rows or 10 x 10 of squats with 10 x 10 of leg curls. The term german volume training comes from strength coach charles poliquin, who coined it more than 10 years ago when he was writing for the now defunct muscle media 2000. German volume training is a high volume workout method designed for building muscle.
The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. For most people, on most exercises, that would represent 75% of their 1rm load.
Effects of a modified german volume training program on muscular hypertrophy and strength article in the journal of strength and conditioning research 3111. German volume training applies very high volume to specific muscle groups. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. It is known to be brutally hard, yet effective at packing on lean muscle fast. German volume training method with 6 weeks training. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. Something like ppl a simple ab day routine would probably be a good bet. The focus will be on volume training to get stronger and build muscle, fast. Thats six total workouts, each muscle group trained three times. Youll need the rest days, and youll need as much food as you can muster. After six of those five day cycles, i recommend you do a threeweek phase in which the average set is 68 reps, and do only 46 sets per bodypart over a five day cycle, or you can do any other split that suits your recovery pattern.
At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts. The push pull legs routine is perhaps the most efficient routine out there, as the body is split in terms of type of movement pushing, pulling and leg work, so the working muscle groups get an overall benefit from the overlap of the various movements, while avoiding overuse. Gvt was a high volume obviously method utilized by german lifters bet you could have guessed that and was popularized by american golden era bodybuilders of the 1970s and 80s. More weight for more volume 10 true working sets per exercise is why im not designing gvt as a fullbody program. Study design 19 resistancetrained males were divided into two groups. And as a shock i like to do chestback, shouldersarms, legs with abs and calves every day. An overview of german volume training renegade workouts. In todays article, im going to explain what german volume training is and how it compares to traditional strength training programs. Gvt is too much volume for most people, but if you want to do a volume program try cts optimal volume training ovt program.
I did a search when i first decided to try gvt on here and found a few useful threads, mostly some really outdated stuff. Essentially, all gvt entails is that you perform 10 sets of 10 reps, done at a relatively rapid pace around. It seems to me that you prefer heavy weight like you said so thats more towards 5x5. If youre searching for the ultimate workout program to achieve massive muscular growth, look no further german volume training gvt is a timetested system thats as torturous as it is effective. German volume training for shocking muscle growth muscle. Volume for hypertrophy includes a 4 day split routine by chris mason. Total training volume per large muscle group should be 6085 reps spread between two training sessions and total training volume for small muscle group should be 3560 reps spread between two training sessions. German volume training 10 sets of 10 reps if you are at a plateau in your training or would just like to try something different, you should give the german volume training method a try. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. The following are two typical workouts and split structures used by 7 time mr.
After this 3 week block, you continue for phase 2 of the german volume training method, with the following changes. This means, a lot of sets, a lot of reps, and a lot of work. Rather than overcomplicating your routine, the philosophy of gvt is simple. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. One of the most enduring types of split routines is the socalled push pull legs splits and for many good reasons. Gvt is a high volume lightweight training system that focuses mainly on strengthendurance or fatigue. You can keep using phase two until you plateau then move onto something else. An example of the high volume approach is encapsulated in german volume training. Do ten sets of six reps per exercise instead of 10 sets of 10 reps. You can still use the same 5 day cycle or you can use another split that suits your recovery pattern. More experienced lifters can focus on just one muscle group per training day to more closely follow a familiar bodybuilding split with a bit more overall volume for each body part, but the stress to the muscle still requires at least 4 5 days off before you train the same muscle. What are the pros, cons, effectiveness, and usage cases of. Working out for an hour a day, 5 times a week, is a huge time investment.
Personal trainer scott laidler suggests a german volume training gvt regime that will help to supersize your muscles. This is a sample program and you may substitute any exercise you want as long as you follow the guidelines of german volume training. Its a decadesold program that many modern strength coaches have recommended for fast muscle and strength gains. It has been effective for many weightlifters and bodybuilders. This weeklong, split program pumps up the volume with on every exercise to maximize musclebuilding and fat loss. In 2018, effects of a 12week modified german volume training program on muscle strength and hypertrophya pilot study was published comparing 10x10 german volume training gvt to 5x10 training half the volume of gvt. A lower intensity is utilized and its effectiveness has been touted as. Heres an example of the german volume training method with the 4% to 5 % method for someone who can bench press 300 lbs 10 times in strict form. When you are training 5 days a week, you need to make sure what you are doing is efficient. My approach to german volume training done 6 days a week using heavyweight, 10 sets and almost hitting every muscle group every day. I have completed 30 days of german volume training and here are my results i have a lot of before and after pictures to look through, and ive done measurements for eight different areas of my.
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