One of the most popular workouts to pack on muscle mass quickly is the German Volume Training (GVT) program. Many articles have been. by Charles Poliquin | 06/13/05 The goal of Advanced German Volume Training is to do ten sets of five reps with the same weight. The first workout is 75% of. The German Volume Training (GVT) principle of 10 sets of 10 reps of one particular exercise was popularised by Strength Coach Charles Poliquin many years.

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Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters! Pick exercises that recruit a lot of muscle mass.

The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to it. In short, it works. But adding more than 2 supplementary exercise is not recommended since supplementary work to the small muscle groups may leads to the over training. Please tell us where are you to see the available products. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.

Here we target group of motor units and expose them to repeated extraordinary volume. To say this program adds muscle fast is probably an understatement. I recommend working each body part every five days and only doing the same exercise every ten days.

Cycle Exercise Selection A 6 week GVT cycle done the traditional way could see you do 80 sets of the same exercise over 42 days!

Advanced German Volume Training | T Nation

The elbow comes out to the side, as if you were elbowing someone in the chops. A workout routine similar to GVT was also promoted in the United States by the famous bodybuilder aka Iron Guru – the first bodybuilding coach Vince Gironda in forties and fifties.


Then pull your knees towards your chest. Keep a Record germann Keep Time!

The tempo for long range movements such as squats, deadlift, chin ups, dips etc. Can it build strength — say, for a powerlifter? There is, however, one training system that stands above all the rest. Generally speaking programs can be crazy intense and short or more moderate in its intensity and more sustainable.

A similar protocol was promoted by Vince Gironda in the U. This is important, as it becomes tempting to lengthen the rest time as you fatigue.

You may have simply stopped being able to add more load to sets, or perhaps you did not gained any muscle mass in quite some time. GVT workout phase 1: Poliquin Charles is known worldwide for producing faster athletes. This has the added benefit of pushing the adaptive response a bit harder whilst also keeping the overall stimulus the same and is my preferred option for German Volume Training.

One to One Online Training. According to Germwn one training session every four to five days per body chrales is enough.

Does German Volume Training Get You Strong, Or Just Big?

Here the first number indicates the time for eccentric phase of the movement and the third number indicates the time for concentric phase. At BarBend his writing focuses a little more on nutrition and long-form content with a heaping dose of strength training.

The volume of the work will take care of the hypertrophy. As supplementary work to the already stimulated muscle groups biceps and triceps 3 sets of reps can also be performed. Simply in German volume training the weightage is for compound exercises, also called basic, which involve more muscle groups and joints during training, while mono-articular or isolation exercises are not allowed. Charles is known worldwide for producing faster athletes.


Starting too heavy may leads to overtraining. These healthed-up cookies will satisfy your cravings without expanding your waistline. So when you do 6 you will get some strength, but not as much as if you do 4. Barbell Bench Press – Medium Grip.

Because this is such a demanding program, it will take you longer to recover. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. His first articles about health were on a cholera outbreak in rural Kenya while he was reporting for a French humanitarian organization. The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise.

You’re already doing the big basics, right?

The dead fish factor. It was so effective that the weightlifters move up one full chadles class within 12 weeks. You’re not the only one. So include exercise that recruit maximum muscle mass while training. However, there are a few rules that if adhered to can make your life a lot easier and progress a lot faster.

All in One Guide to German Volume Training (GVT)

Shape Created with Sketch. Bulgarian split squats, or any type of single limbed work, is also less than optimal for GVT just because of the sheer number of sets involved.

Hope you’re not doing any of them. Workout three might look like this:.

Five great exercises to hammer your quads.