Lunges, split squat, or stepups 4 sets x 6 10 reps. An overview of german volume training renegade workouts. 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. It was rumored that german volume training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. The ultimate german volume training plan to get big muscles fast. What good is all this talk about old school training without a sample program to take home.
The first phase of german volume training is based around 10. Request pdf effects of a modified german volume training program on muscular hypertrophy and strength german volume training gvt, or the. It employs high set counts and moderate repetitions. So i just tried my first german volume training chestback superset routine. Female german volume training to tone the glutes motive8. Aug 14, 2019 it is said that the german volume training gvt method, or the use of a 10 set x 10 rep scheme, was popularized by german national weight lifting coach rolf feser. Leroy colberts full body blitz bodybuilding routine. In the exercises that are prescribed for 10 sets, use a load youd normally be able to do 12 repetitions with. Franco columbu workout nutribody november 26, 2016 classic bodybuilder workout winner of two mr. Jun 07, 2010 the goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. German volume training or simply known as gvt in most weight training circles is a training system that has been used by powerlifters, bodybuilders and olympic lifters from all walks of life to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. Have you ever thought about what to do to add muscle mass in a short time without the use of steroids or other drugs. As any regular readers of the blog will know, were big advocates of the old school approach to bodybuilding.
Dec 03, 2014 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. By repeatedly exposing muscle units to high volume and stress, the body begins to adapt by hypertrophying the targeted muscle fibers. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. Fitnfly fat loss and muscle gain german volume training. 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. Jul 28, 2015 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. German volume training is one of the most brutal training techniques you will ever use, but the growth you get out of it will make a lasting effect. 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 current fashion in bodybuilding and weight training is to workout with heavier weights and to do fewer repetitions, generally in the range of 510. Or for people to tell uweaponizedsleep to eat more. In 1996, the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin.
The german volume training program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. What are the pros, cons, effectiveness, and usage cases of. German volume training old school approach to bodybuilding the current fashion in bodybuilding and weight training is to workout with heavier weights and to do fewer repetitions, generally in the range of 510 reps per set with around 15 reps for each exercise usually 5 sets of 5 reps or 2 sets of 8 reps. Study design 19 resistancetrained males were divided into two groups. Since then, it has been reprinted, translated, copied, attacked, modified or improved, pirated, you name it. Since roughly fall 2016 i have been focused on getting my big 3 total as high as possible. Does german volume training get you strong, or just big. Yeung 7 comments german volume training is fucking insane its not for everyone, but then again, everyones not made for german volume training. In the 40s and 50s bodybuilders favoured intense fullbody routines, lots of rest and recovery and a focus on general health and wellbeing.
Without going into the mechanics behind it, not many programs will have the same bang for the buck as german volume training. Below is an example of an old school bodybuilding workout using free weights, basic exercises and a typical bodybuilding split used in those days. Another advantage of gvt is that it focuses on multijoint exercises that recruit a lot of muscle mass, such as squats and deadlifts. To the best of my knowledge, this training system originated in germany in the mid70s and was popularized by rolf feser, who was then the national coach of weightlifting.
The term german volume training comes from strength coach charles poliquin, who coined it more than 10 years ago when he. German volume training everything you need to know gym. German volume training was created during the mid70s in germany and was popularized by the national coach of weightlifting rolf feser. German volume training was the base program of canadian weightlifter jacques demers, a. It was used as an offseason method, with a twofold goal. How to pack on muscle with german volume training muscle. The actual training bracket of german volume training is as follows 2 versions. This is old school volume training using new school principles. Essentially, all gvt entails is that you perform 10 sets of 10 reps, done at a relatively rapid pace around. German volume training is a highvolume workout method designed for building muscle. For most people, on most exercises, that would represent 75% of their 1rm load. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it.
German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock program for gym rats all over the planet. Frequently asked questions about german volume training. The principle of gvt is to use an extensive volume 10 sets of 10 reps with some basic exercises 4 exercises each session in a 3day split which works your muscles so hard that they. One of the reasons the name vince gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time. 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. New study on german volume training renegade workouts. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. After years of waiting, a study on german volume training is finally out. Jacques demers, a silver olympic weightlifting medalist, accredited his strength and massive leg size to german volume training. For this version of the total body beatdown, i have dusted off one of my favorite methods from my bodybuilding days german volume training gvt. My approach to german volume training done 6 days a week using heavyweight, 10 sets and almost hitting every muscle group every day.
Its been more than three decades since arnold schwarzenegger won the last of his seven mr. Olympia titles in 1976 and 1981, franco columbu was one of the most prominent figures during the golden era of bodybuilding, gracing the covers of many bodybuilding magazines and appearing in the bodybuilding cult classic. Free bodybuilding program amazing new maximum pump training builds huge slabs of muscle mass. Its brutally hard, but ive found it to be an effective way to pack on muscle fast. This is probably the most popularand bestknownof all of the methods presented here. Lets say a high school freshman weighs 155 pounds at a height of six feet, and would probably be wrestling at 195 pounds in his senior year. Jun 26, 2014 there are several rumours about the origin of this method but in common it originates in germany which is the reason why its called german volume training. Be careful with this though and only do it for one body part per week or you will quickly overtrain. For most people, on most exercises, that would represent 75% of their 1 r. It was developed in germany in the 1970s, and made famous by the national coach of weightlifting at the time, rolf feser. These guys put just as much emphasis on health, vitality and well being as they did on training to increase muscle size.
The deleterious acute effects of the high volume load german volume training workout upon upper body power output. The restpause method allows you to use heavier weights so you can recruit the higherthreshold muscle fibers, and eccentric training enables you to overcome strength plateaus. During this era it was not just about as getting as big as you possibly could and to hell with the consequences. But when i try 2 purchase it on amazon and my kindle nothing. To date, no study has directly examined the training adaptations after gvt. After some experimentation, i found that i enjoyed performing 3 total exercises per workout, and blasting out 7 total restpaused sets per exercise. Gvt was a high volume obviously method utilized by german lifters bet you could have guessed that that was popularized by american golden era bodybuilders of the 1970s and 80s. These old school bodybuilders paved their own path with their own exercises. For those who dont know its a 10x10 with slow negatives and controlled contractions at at 402 tempo four down 0 bottom 2 contract my goal for now is to gain mass, ill. German volume training is a high volume workout method designed for building muscle. In strengthcoaching circles, this method is often called the ten. Apr 23, 2020 in strengthcoaching circles, this method is often called the 10 sets method. Oct 09, 2012 the german volume training program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. German volume training routine by charles poliquin.
Well there you have it a full body and conditioning twist on one of my favorite old school bodybuilding methods. Build a body like arnold schwarzenegger with this workout guide that gives you an inside look at all his workouts, which included high volume training. If you want to pack on mass as an old geiser, you must be willing to monitor your caloric intake like a hawk. Because it has its roots in german speaking countries, i like to call it german volume training. German volume training old school approach to bodybuilding. Jan 04, 2017 after years of waiting, a study on german volume training is finally out.
Brushing the dust off of an old school method like german volume training could be just the thing your stagnant physique needs to tip the scales another few pounds. You want to begin with a weight you could lift for 20 reps to failure if you had to. Is anybody having a problem when attempting to purchase super german volume training. At this time, you can, of course, do your own training sessions as you normally would.
German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. Effects of a modified german volume training program on muscular hypertrophy and strength. After running an experiment peaking block to push my squat up i decided to pivot and do some hypertrophy work. 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. Use only the compound, multijoint movements described above. Calisthenics program high volume calisthenics workouts. From the time he migrated from munich to southern california in 1969, right through to his first retirement. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. Metodo gvt german volume training old school youtube.
This leaves me with a total volume of 21 sets per training day. Heavy bench presses and weighted pullups are in and cable crossovers and concentration curls are out. If you want a ticket to quick size by way of quick, intense body part isolation workouts, then youve found your program to kick off the new year. Advanced german volume training by charles poliquin when i introduced german volume training in the now defunct muscle media 2000, it was the most popular article they had ever published. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. After this 3week block, you can return to the german volume training method by doing the following ten sets of six reps routine. Enter your first name and a valid email address for instant access to the free workout program. Why women need german volume training by charles poliquin. The goal in this phase is to do ten sets of six with that load.
Wholebody workouts checked all of the boxes for building a greeklike physique. Olympia titles in 1980, yet the workouts that helped mold him into arguably the greatest bodybuilder ever are as valid today as they were then. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. It is said that the german volume training gvt method, or the use of a 10 set x 10 rep scheme, was popularized by german national weight lifting coach rolf feser. Metodo gvt german volume training old school canal thiago uesler. Give both workouts a try and see which one works best for you. German volume training old school gym blogsnewstotalbodybeatdowngermanvolumetraining. 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. In todays article, im going to explain what german volume training is and how it compares to traditional strength training programs. Volume has been shown to be the key to hypertrophy training. Give this one a try next time you need a full body workout or simply want to take yourself to deep water. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. Then, when you begin to learn what your body is capable of, alter course as needed.
Download the calisthenics program from the link above. German volume training is as simple as performing 10 sets of 10 reps with the same weight on your exercises. German volume training provides tremendous stress to the muscle youre targeting, and with that high of a volume your body will have no choice but to adapt and get bigger, so long as you make sure youre eating above maintenance calories and enhance training by using the mind muscle connection. This method, also known as the 10 sets method, was used by offseason weightlifters to gain lean body mass and shed unnecessary bodyfat. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. Oct 25, 2016 im currently doing german volume training because im trying to add as much muscle as i can during my bulk. Interestingly, the results of the study seem to contradict what most people myself included would expect. Old school bodybuilding workout using free weights. The german volume training program is one of the most difficult workout programs you will ever perform, but the results are worth it. German volume training can be incorporated in many different ways. Total body german volume training 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. I have utilized this method of training on and off for nearly a year now. Full body training is an old school way of training. The classic push pull legs routine old school trainer.
High frequency german volume training jim stoppani. 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 injuries. Most female personal training clients we train at motive8 north wish to tone their glutes butt. An example of the high volume approach is encapsulated in german volume training. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. Its best to take a break from german volume training after the second phase.
187 385 296 1547 918 1416 18 1413 385 567 443 1300 992 1268 193 643 463 1458 964 1061 433 1648 414 1375 740 333 512 794 869 32 1215 1043 11 1122 697 731