High Volume Training Workout Plan

For donnelly s chest and arms routine pick up the may 2014 issue of m f.

High volume training workout plan. Check it out give it a shot and let us know if you have any questions in the comments section below. This program incorporates a volume based strategy in german volume training with a high frequency workout split in an upper lower weekly split. This four week plan is based on the principle of high volume training which is when you increase the amount of total weight you lift in each session for a limited amount of time. Take 60 of your max a weight you can do about 20 times perform all 10 sets of 10 reps the that same weight.

Of course training with bodyweight feels lightweight to many serious lifters for example many experienced lifters can do 50 pushups in a row or 100 squats in a single set. Beginner s german volume workout. To make your plan effective you could complete a 4 week very high volume programme followed by a de load week were you can increase the weight decrease the reps and sets and increase the rest in your workout as well as decrease the frequency of your training throughout that particular week. In reality most are at a 9 when they hit failure during a regular training session.

Here s how it works. Workouts designed by joe donnelly within each superset or tri set go directly from one exercise to the next with minimal or no rest. Olympia 1970 75 1980. Most people fake themselves out when training to failure.

After each superset tri set rest for 1 2 minutes before repeating. The following are two typical workouts and split structures used by 7 time mr. The problem with the bodyweight training is you can t really stick to the 8 12 reps but increasing the total volume can assist in training the muscle to failure. Today we are going to discuss about german volume training or gvt for short.

Let s start out with the typical beginner s 10 x 10 workout based on german volume training. 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. Those who can get to a true 9 5 and 10 regularly in training are those who respond the best to low volume high intensity training and who burn themselves out when they do high volume work. There are 3 basic workouts for the beginner.

Height 6 2 weight 235 lbs. If you re searching for the ultimate workout program to achieve massive muscular growth look no further german volume training gvt is a time tested system that s as torturous as it is effective. Rather than overcomplicating your routine the philosophy of gvt is simple.