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.

Author: Maushicage Kajigis
Country: Angola
Language: English (Spanish)
Genre: Spiritual
Published (Last): 28 August 2013
Pages: 434
PDF File Size: 3.58 Mb
ePub File Size: 8.7 Mb
ISBN: 818-8-21509-280-4
Downloads: 64552
Price: Free* [*Free Regsitration Required]
Uploader: Sashura

Questions like these took him through a lot of different areas of health and fitness like gymnastics, poliqyin, kettlebell training, fasting, CrossFit, Paleo, and so on, until he realized or decided that strength training fit best with the ideas of continuous, measurable self improvement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!

Beverley Francis broke the Australian shot put record One to One Online Training. Smith Machine Stiff-Legged Deadlift. Bent Over Barbell Row.

You may have simply stopped being able to add charoes load to sets, or perhaps you did not gained any muscle mass in quite some time. Hope you’re not doing any of them. 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 every weight increase.


Bodybuilding All Training View all. So you want to do exercises that recruit a lot of motor units, all the way down to the accessories.

Simply plateau is the time when you tralning no longer progressing in workouts.

Since GVT incorporates high volume training with high density it will take more time to recover from fatigue. Do one, and only one, exercise per body part. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in.

It also treats erectile dysfunction.

The French press recruits more muscles than tricep pressdowns, for instance. Popularized by legendary strength tralning Charles PoliquinGVT involves a lot of volume, little rest, and a limited timeframe. GVT is a high volume workout program.

Here’s what they have in common. In GVT routine our ultimate goal is to complete 10 sets of 10 repetitions we can never compromise on that. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus.


That is 3 days of training in every 5 days.

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

This makes GVT workout routine brutally hard. Push-pull-legs is superior for any goal. Generally German high volume training regimen is used by Olympic lifters, power lifters and bodybuilders to beat the plateaus and gain muscle mass.

Only about 10 percent of people are able to do it. If so, here’s the workout method you need. This effective program is for them. Amazon Gift Card Giveaway. It was so efficient that lifters routinely moved up a full weight class within 12 weeks.

Does German Volume Training Get You Strong, Or Just Big?

Therefore, select exercises that recruit a lot of muscle mass. For the advanced trainee, variety in training is even more important to elicit adaptation.

You’re already doing the big basics, right?

GVT is the former: