German Volume Training Workout Plan Pdf

Let s start out with the typical beginner s 10 x 10 workout based on german volume training.

German volume training workout plan pdf. A 7 day workout split is provided at the end of this article. Rather than overcomplicating your routine the philosophy of gvt is simple. German volume training gvt is a hypertrophy program designed by charles poliquin to shock the muscles with a significant increase in volume through 10x10 sets. After this 3 week block you can return to the german volume training method by doing the following ten sets of six reps routine.

It is a high intensity workout regimen in strength training this training is often called as 10 sets 10 reps method as the name indicates for each exercise we will do 10 sets of 10 reps. The following is a sample german volume training program that is split up into two phases. A new com plex of these exercises is started every 3 minutes until all 10 sets have been completed. Subject your body with enough volume to force it to grow.

Take 60 of your max a weight you can do about 20 times perform all 10 sets of 10 reps the that same weight. German volume training method is designed to complete ten sets of ten reps with the same weight for each exercise. In the exercises that are prescribed for 10 sets use a load you d normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.

If you bench press 300 pounds for 1 rep you would use 180 pounds for this exercise. Each com plex is an entire workout. Perform the above 5 day cycle 6 times. Rest about 90 seconds between sets.

The athletes perform one set of each exercise in the order listed 1a then 1b then 1c. For most people this would represent 60 of their 1rm load. Beginner s german volume workout. It is designed to be run for a relatively short period of time about 4 weeks and is comprised of three different workouts run five days per week.

Academia edu is a platform for academics to share research papers. Follow this four week three workouts a week plan to bulk up your arms chest shoulders back and legs the ultimate german volume training plan to get big muscles fast coach skip to main. German volume training table 1 examples of the modified german volume training gvt workout. Today we are going to discuss about german volume training or gvt for short.

Here s how it works. Beginning with a weight you could lift for 20 reps to failure.