Workout Plan Volume

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.

Workout plan volume. Your rest day should include recreational activities such as long walks massage yoga swimming heat treatments or pilates. As i ve previously explained weight training volume the amount of exercises sets and reps you do is a key factor influencing the effectiveness of your workout routine. Rather than overcomplicating your routine the philosophy of gvt is simple. If you do hybrid training such as includes circuits or intervals volume might involve both duration and reps.

Take 60 of your max a weight you can do about 20 times perform all 10 sets of 10 reps the that same weight. Beginner s german volume workout. 4 week high volume training plan this phase will consist of 3 consecutive training sessions followed by 1 rest day. For donnelly s chest and arms routine pick up the may 2014 issue of m f.

Meaning if you want to get the best results possible your goal is to use an optimal amount of volume for each body part and muscle group per workout and per week total. There are 3 basic workouts for the beginner. Workouts designed by joe donnelly within each superset or tri set go directly from one exercise to the next with minimal or no rest. The 3 sessions will include one chest and back session one legs session and one shoulders and arms session.

Here s how it works. After each superset tri set rest for 1 2 minutes before repeating. Volume can be measured by the hours and minutes you train at the highest level such as on a treadmill or the number of sets and reps you do in a workout.