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<!-- logo -->German Volume Training (GVT) is a training system that has been used by powerlifters, bodybuilders and Olympic lifters to break plateaus and gain mass. Try these GVT programs to transform your physique.
<!-- Social Header Widget --><!-- The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...
-->By: Roger Lockridge Jan 27, 2010
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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.
Regardless of the goal that the lifter has in mind, GVT has been and continues to be proven successful even today. Anyone that wants to be successful in the world of weightlifting, whether it is powerlifting, Olympic or bodybuilding, needs to be aware and learn of this training technique.
Click Image To Enlarge.
GVT Has Been And Continues To
Be Proven Successful Even Today.
What Is GVT & Where Did It Come From?
GVT came into prominence in 1996 by Charles Poliquin in the now defunct "Muscle Media 2000" magazine. Its origins date back earlier than that though. Versions of this have been used as far back as the 1940's. GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total.
You also want to use the same weight for each set. If you get to where you can do all 10 sets of 10 with the same weight, you move up in weight. You are only to do this with one exercise, and it should be a compound exercise, such as bench press, squat, barbell row, or overhead press.
Let's say you want to get your squat up. You determine a weight that you can do for 20 reps. You can also figure out 60% of your squat one rep max. You load the weight on the bar and do your first set of 10 reps.
You rest anywhere from 60-90 seconds and then do a second set. You rest and do a third and so on until either you get to where you can't do 10 reps anymore or you get all 10 reps on each of the 10 sets. If you do that, you add weight and do it again next time. If not, complete the 10 sets to failure and try again with the same weight next time.
Let's look at this in a training log. This lifter can do 185 pounds on squat for 20 repetitions. Therefore, he will use 185 pounds on all 10 sets.
<TABLE border=0 cellPadding=5 width=485 bgColor=#3e3e3e><TBODY><TR><TD bgColor=#3e3e3e vAlign=middle colSpan=2>
</TD><TD bgColor=#3e3e3e vAlign=top width="55%" colSpan=2>Workout Of The Week:
[ Check Out The Workout Of The Week Here ]
How Can I Do A Program Like This & For How Long?
If you are new to this method, Mr. Poliquin suggests a program that looks a lot like this:
You would take a compound lift for the muscle group that day and make that your GVT exercise. Let's take Day 1. Chest and Back. For chest, flat barbell bench press is a great one.
<!--
Click Image To Enlarge.
Creator Of The German Volume
Training Program, Charles Poliquin.
-->For back, bent over barbell row is excellent. After your rows, you can pick an isolation exercise for chest and do 3 sets of 10 reps. Then you do the same for back. Let's look at a typical training week in a log.
What Do I Do After This Is Over?
After six weeks, you would lower the intensity a little bit. You pick different exercises and do 10 sets of 6 reps. Here is how that would look.
GVT For The Advanced Lifter
This system is called the four percent method. You increase the load 4-to-5 percent every workout for two workouts in a row, and you reduce the target rep by one rep for every weight increase.
Then you reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is mathematical, let's look at an example that will clearly illustrate this point.
Click Image To Enlarge.
The Advanced Lifter Should Move
On To The Four Percent Method.
Let's say you can barbell curl 100 pounds for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:
Clarifying one last time, do the beginning programs for six weeks, lower the intensity for three weeks, then if you want to push yourself to the limit, give the Advanced GVT program a shot.
Conclusion
This is a hard routine, especially if you are not used to doing so much volume in your normal workouts. Therefore, make sure you are eating plenty of protein, taking in good, healthy carbs, drinking no less than a gallon of water a day and taking a quality multivitamin.
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<TABLE border=0 cellSpacing=0 cellPadding=0><TBODY><TR><TD width=21></TD><TD style="PADDING-TOP: 40px" width=485>
<!-- logo -->German Volume Training (GVT) is a training system that has been used by powerlifters, bodybuilders and Olympic lifters to break plateaus and gain mass. Try these GVT programs to transform your physique.
<!-- Social Header Widget --><!-- The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...
-->By: Roger Lockridge Jan 27, 2010
<!-- / Social Header Widget -->
<!-- body -->
<TABLE cellPadding=5 width="95%" bgColor=#3e3e3e><TBODY><TR><TD vAlign=top>Article Summary: GVT came into prominence by Charles Poliquin in the "Muscle Media 2000" magazine.
German Volume Training is an exercise for 10 sets for 10 reps, or 100 reps total.
You stay on the program for no longer than six weeks before switching things up.
</TD></TR></TBODY></TABLE>You stay on the program for no longer than six weeks before switching things up.
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.
Regardless of the goal that the lifter has in mind, GVT has been and continues to be proven successful even today. Anyone that wants to be successful in the world of weightlifting, whether it is powerlifting, Olympic or bodybuilding, needs to be aware and learn of this training technique.
GVT Has Been And Continues To
Be Proven Successful Even Today.
What Is GVT & Where Did It Come From?
GVT came into prominence in 1996 by Charles Poliquin in the now defunct "Muscle Media 2000" magazine. Its origins date back earlier than that though. Versions of this have been used as far back as the 1940's. GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total.
You also want to use the same weight for each set. If you get to where you can do all 10 sets of 10 with the same weight, you move up in weight. You are only to do this with one exercise, and it should be a compound exercise, such as bench press, squat, barbell row, or overhead press.
Let's say you want to get your squat up. You determine a weight that you can do for 20 reps. You can also figure out 60% of your squat one rep max. You load the weight on the bar and do your first set of 10 reps.
You rest anywhere from 60-90 seconds and then do a second set. You rest and do a third and so on until either you get to where you can't do 10 reps anymore or you get all 10 reps on each of the 10 sets. If you do that, you add weight and do it again next time. If not, complete the 10 sets to failure and try again with the same weight next time.
Let's look at this in a training log. This lifter can do 185 pounds on squat for 20 repetitions. Therefore, he will use 185 pounds on all 10 sets.
- Barbell Squat
- Set 1: 185 for 10 reps. Rest 90 seconds.
- Set 2: 185 for 10 reps. Rest 90 seconds.
- Set 3: 185 for 10 reps. Rest 90 seconds.
- Set 4: 185 for 10 reps. Rest 90 seconds.
- Set 5: 185 for 10 reps. Rest 90 seconds.
- Set 6: 185 for 10 reps. Rest 90 seconds.
- Set 7: 185 for 9 reps. Rest 90 seconds.
- Set 8: 185 for 9 reps. Rest 90 seconds.
- Set 9: 185 for 7 reps. Rest 90 seconds.
- Set 10: 185 for 6 reps. Rest 90 seconds.
<TABLE border=0 cellPadding=5 width=485 bgColor=#3e3e3e><TBODY><TR><TD bgColor=#3e3e3e vAlign=middle colSpan=2>
</TD><TD bgColor=#3e3e3e vAlign=top width="55%" colSpan=2>Workout Of The Week:What Is The Best GVT Routine?
Our forum members share clear and concise ideas about this training system.
Our forum members share clear and concise ideas about this training system.
[ Check Out The Workout Of The Week Here ]
</TD></TR></TBODY></TABLE>
How Can I Do A Program Like This & For How Long?
If you are new to this method, Mr. Poliquin suggests a program that looks a lot like this:
You would take a compound lift for the muscle group that day and make that your GVT exercise. Let's take Day 1. Chest and Back. For chest, flat barbell bench press is a great one.
<!--
Creator Of The German Volume
Training Program, Charles Poliquin.
-->For back, bent over barbell row is excellent. After your rows, you can pick an isolation exercise for chest and do 3 sets of 10 reps. Then you do the same for back. Let's look at a typical training week in a log.
- Day 1: Chest And Back
- Barbell Bench Press: 10 sets of 10 reps. 90 seconds rest.
- Bent Over Barbell Row: 10 sets of 10 reps. 90 seconds rest.
- Cable Crossovers: 3 sets of 10 reps. 60 seconds rest.
- Close Grip Pulldowns: 3 sets of 10 reps. 60 seconds rest.
- <STYLE type=text/css>.mainheader h1 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 480px; height: 31px; } .subheader h2 span { background: none; filter: progid
XImageTransform.Microsoft.AlphaImageLoader(src='http://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 445px; height: 31px; }</STYLE><TABLE border=0 cellSpacing=0 cellPadding=0 width=250><TBODY><TR><TD>Get A Printable Log Of Day 1: Chest And Back.
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document<!--
Excel Document-->
- Barbell Squat: 10 sets of 10 reps. 90 seconds rest.
- Lying Leg Curl: 10 sets of 10 reps. 90 seconds rest.
- Seated Calf Raises: 3 sets of 10 reps. 60 seconds rest.
- Hanging Leg Raises: 3 sets of 10 reps. 60 seconds rest.
- <TABLE border=0 cellSpacing=0 cellPadding=0 width=250><TBODY><TR><TD>Get A Printable Log Of Day 2: Legs And Abs.
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document<!--
Excel Document--></TD></TR></TBODY></TABLE>
Day 4: Arms And Shoulders
- Close-Grip Bench Press: 10 sets of 10 reps. 90 seconds rest.
- Barbell Curl: 10 sets of 10 reps. 90 seconds rest.
- Side Lateral Raise: 3 sets of 10 reps. 60 seconds rest.
- Rear Delt Raises: 3 sets of 10 reps. 60 seconds rest.
- <TABLE border=0 cellSpacing=0 cellPadding=0 width=250><TBODY><TR><TD>Get A Printable Log Of Day 4: Arms And Shoulders.
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document<!--
Excel Document--></TD></TR></TBODY></TABLE>
What Do I Do After This Is Over?
After six weeks, you would lower the intensity a little bit. You pick different exercises and do 10 sets of 6 reps. Here is how that would look.
- Day 1: Chest And Back
- Incline Barbell Bench Press: 10 sets of 6 reps. 90 seconds rest.
- Chin Ups: 10 sets of 6 reps. 90 seconds rest.
- Flat Dumbbell Flyes: 3 sets of 10 reps. 60 seconds rest.
- Seated Cable Row: 3 sets of 10 reps. 60 seconds rest.
- <STYLE type=text/css>.mainheader h1 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 480px; height: 31px; } .subheader h2 span { background: none; filter: progidXImageTransform.Microsoft.AlphaImageLoader(src='http://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 445px; height: 31px; }</STYLE><TABLE border=0 cellSpacing=0 cellPadding=0 width=250><TBODY><TR><TD>Get A Printable Log Of Day 1: Chest And Back.
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document<!--
Excel Document--></TD></TR></TBODY></TABLE>
- Leg Press: 10 sets of 6 reps. 90 seconds rest.
- Stiff Leg Deadlifts: 10 sets of 6 reps. 90 seconds rest.
- Standing Calf Raises: 3 sets of 10 reps. 60 seconds rest.
- Weighted Crunches: 3 sets of 10 reps. 60 seconds rest.
- <TABLE border=0 cellSpacing=0 cellPadding=0 width=250><TBODY><TR><TD>Get A Printable Log Of Day 2: Legs And Abs.
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document<!--
Excel Document--></TD></TR></TBODY></TABLE>
Day 4: Arms And Shoulders
- Skull Crushers: 10 sets of 6 reps. 90 seconds rest.
- Incline Curl: 10 sets of 6 reps. 90 seconds rest.
- Front Raise: 3 sets of 10 reps. 60 seconds rest.
- Reverse Flyes: 3 sets of 10 reps. 60 seconds rest.
- <TABLE border=0 cellSpacing=0 cellPadding=0 width=250><TBODY><TR><TD>Get A Printable Log Of Day 4: Arms And Shoulders.
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document<!--
Excel Document--></TD></TR></TBODY></TABLE>
GVT For The Advanced Lifter
This system is called the four percent method. You increase the load 4-to-5 percent every workout for two workouts in a row, and you reduce the target rep by one rep for every weight increase.
Then you reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is mathematical, let's look at an example that will clearly illustrate this point.
The Advanced Lifter Should Move
On To The Four Percent Method.
Let's say you can barbell curl 100 pounds for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:
- Workout 1: 10 sets of 6 reps at 110 lbs
- Workout 2: 10 sets of 5 reps at 115 lbs
- Workout 3: 10 sets of 4 reps at 120 lbs
- Workout 4: 10 sets of 6 reps at 115 lbs
- Workout 5: 10 sets of 5 reps at 120 lbs
- Workout 6: 10 sets of 4 reps at 125 lbs
- Workout 7: Test Day
Clarifying one last time, do the beginning programs for six weeks, lower the intensity for three weeks, then if you want to push yourself to the limit, give the Advanced GVT program a shot.
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED POLL</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD>Have You Ever Tried German Volume Training?
<FORM method=post action=http://www.bodybuilding.com/fun/pollresults.php><INPUT name=select value=1 type=radio>Yes
<INPUT name=select value=2 type=radio>No <INPUT name=ryanpollid value=1188 type=hidden>
<INPUT name=select value=2 type=radio>No <INPUT name=ryanpollid value=1188 type=hidden>
</TD></TR><TR><TD colSpan=2><INPUT value="Vote - View Results" type=submit> </FORM></TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
Conclusion
This is a hard routine, especially if you are not used to doing so much volume in your normal workouts. Therefore, make sure you are eating plenty of protein, taking in good, healthy carbs, drinking no less than a gallon of water a day and taking a quality multivitamin.
</TD><TD width=15></TD></TR></TBODY></TABLE>
