The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. Lets preface this by saying it is a mentally and physically draining program so it is best done in the offseason and definitely not more than once a year. You can stick with 3 sets for biceps, or jump up to 10x10. The ultimate german volume training plan to get big muscles fast. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. German volume training a must try for bodybuilders. Apr 23, 2020 the goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. How to build a stronger you charles poliquin duration. Charles poliquin explores his weighttraining program designed to burn fat without aerobics.
In this post, were going to visit an old yet effective weight training technique called german volume training, or often referred to as 10x10. Popularized by legendary strength coach charles poliquin, gvt involves a lot of volume, little rest, and a limited timeframe. Apr 18, 2020 on a similar note, gbc was popularised by charles poliquin in the s after. Pushing your body to the limit with six weeks of gvt is the ideal way to shellshock your body and smash through any muscle growth plateau. You want to begin with a weight you could lift for 20 reps to failure if you had to. The german volume training program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise.
As you may have guessed, the german volume training method is based on volume volume meaning overall sets and reps, and volume also means blasting metal music while you workout my personal favorite. As the name indicates for each exercise we will do 10 sets of 10 reps. Apr 12, 2020 april 12, 2020 admin life leave a comment on charles poliquin german volume training pdf one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. The revolutionary, proven way to build muscle fast poliquin group. Coach poliquin stated that many german athletes used the gvt protocol to successfully add ten pounds of muscle. Pack on size and strength with a day of german volume training. German volume training for shocking muscle growth muscle. Rather than overcomplicating your routine, the philosophy of gvt is simple. Does german volume training get you strong, or just big. Aug 10, 2017 unequivocally, the answer is always german volume training or gvt. Aug 04, 2015 the german body comp program is unquestionably one of the most popular and effective methods to lose fat without compromising muscle.
Get your free workout now and experience why we love german volume training in our programs. However, resistance training with volumes too far beyond an upper threshold will likely be counterproductive for strengthrelated tasks in general and may mute or debilitate the hypertrophic response 16. Jun 27, 2019 renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves doing ten sets of ten reps of an exercise. 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 ago. Mar 07, 2018 get your free german volume training program here s. Jacques demers, a silver olympic weightlifting medalist, accredited his strength and massive leg size to german volume training. German volume training gvt, or the 10 sets method, has been used for decades by weightlifters to increase muscle mass. Burn fat and build muscle on the only program that uses weight training.
Back in 1996 charles poliquin helped make the german volume training a mainstream workout by publishing it in the magazine muscle media 2000. The german volume training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock program for gym rats all over the planet. The technique was made known by the famous strength coach charles poliquin. Charles poliquin cons of german volume training the bail factor. Though gvt is a solid system, i enjoy tweaking things and providing alternatives for trainees who want to put on some muscle mass. Pdf german volume training lyle miyashiro academia. April 12, 2020 admin life leave a comment on charles poliquin german volume training pdf one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program.
The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each. For those who arent familiar with german body composition training the brain child of world famous strength coach charles poliquin. Since gvt incorporates high volume training with high density it will take more time to recover from fatigue. Since then it has been used by thousands of bodybuilders, powerlifters, weightlifters, and athletes across the globe to help gain muscular body weight. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. German volume training gained popularity in the 1950s, 60s, and 70s as it was the preferred training method of elite european strength. The first phase of german volume training is based around 10. Today we are going to discuss about german volume training or gvt for short. The program is a 5 day split with 3 days on and 2 days off.
After my first gvt squat workout my legs were brutally sore for 9 days. Get your free german volume training program here s. The german volume training workout the gvt has been advocated in the coaching and popular media as an effective training method to help athletes gain lean body mass and muscle size 2, 3. German body composition training physical culture study. Effects of a 12week modified german volume training. The body adapts to this extraordinary stress by hypertrophying the targeted fibers. German volume training gvt is a practice that has been used by national weightlifting coaches. Gvt helps you gain large amounts of muscle mass quickly and workout only four days a. All in one guide to german volume training gvt ultimate. Charles poliquin explores his weight training program designed to burn fat without aerobics. Since roughly fall 2016 i have been focused on getting my big 3 total as high as possible.
German volume training routine by charles poliquin. Charles poliquin is one of the most accomplished strength coaches in the world. After running an experiment peaking block to push my squat up i. Nov 03, 2018 by the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. Youre going to find out if gvt is best for strength gains or muscle mass.
To say this program adds muscle fast is probably an understatement. Effects of a 12week modified german volume training program. Later, charles poliquin, vince gironda and bev francis were responsible for the popularity amongst americans. The standard protocol for german volume training gvt, made popular by strength training guru charles poliquin, is comprised of choosing a large movement for a given muscle group and performing 10 sets of 10 reps with only 60 seconds rest between sets. How to use german volume training best weightlifting training. For most people, on most exercises, that would represent 75% of their 1rm load. One of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. On a similar note, gbc was popularised by charles poliquin in the s after. Mar 21, 2014 german volume training is barbaric, triedandtested muscle building routine which will sort the men from the boys. Burn fat and build muscle on the only program that uses weight training for weight loss charles poliquin on. If youre searching for the ultimate workout program to achieve massive muscular growth, look no further german volume training gvt is a timetested system thats as torturous as it is effective. Blast your mass with german volume kettlebell training. For most people, on most exercises, that would represent 75% of.
Frequently asked questions about german volume training. The original german volume training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. I learned about german volume training gvt from top strength coach charles poliquin several years ago.
Massive volume training 4 day split over the years ive helped many lifters start german volume training programs. German volume training or gvt for short, employs 10 sets of 10 reps to obliterate muscles and force them to grow. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. By adjusting the gbc method slightly to use trisets and varying the tempo of the exercises, you can get even more impressive results. German volume training gvt workout plan dr workout. All about german volume training a brutally hard but. Pdf effects of a 12week modified german volume training. The german volume training protocol made popular by charles poliquin is a time tested method for packing on size and has laid the foundation for massive strength gains for our clients over the past 4.
Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. The german body comp program is unquestionably one of the most popular and effective methods to lose fat without compromising muscle. German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock. Renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves. Faster fat loss with escalating velocity body comp training. Burn fat and build muscle on the only program that uses weight training for weight loss. So this is what a gvt program is according to poliquin. We also have many ebooks and user guide is also related with charles poliquin german volume training pdf.
For me, its the most effective training program out there for gaining serious muscle mass and breaking through personal plateaus. German volume training gvt, or the 10 sets method, has been used for decades by. A follow on german volume training gvt video that discusses the basics of gvt and how best to implement it into your training. For most people, on most exercises, that would represent 60% of their 1rm load. German volume training is a high volume workout method designed for building muscle. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. German volume training 10 sets of 10 reps lee haywards. Lets preface this by saying it is a mentally and physically draining program so it is best done in. In a nut shell, his approach can be summarised as follows periods of relatively heavy weight training, with short rest and long interval times. The ultimate german volume training plan to get big muscles.
According to charles poliquin, the gvt workout was purportedly developed by german weightlifting coach rolf. According to poliquin one training session every four to five days per body part is enough. How to use german volume training best weightlifting. German volume training strength training weight training scribd. German volume training a must try for bodybuilders more. 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. The man responsible for appropriating the above studies was charles poliquin, the canadian born strength coach who has also popularised systems such as german volume training, wavelikeloading and a series of other approaches. German volume training gvt is a practice that has been used by national.
Find out the truth about german volume training and strength. Ac cording to charles poliquin, the gvt workout was. In fact, they were so sore the following week that there was no way i was ready to. German volume training gvt is a practice that has been used by national weightlifting coaches to increase muscle mass of their athletes in the offseason 17. Take 60% off your one rep max on an exercise and do ten sets of ten reps. Pdf this study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength. This german volume training program is elegant in its simplicity, but thats what the germans do best. Utilising the above, poliquin created the german body composition training that people have been using over the.
By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. Very few trainees stick with german volume training because of the intensity and lack of exercise variations. German volume training free muscle mass program youtube. Dec 10, 2016 utilising the above, poliquin created the german body composition training that people have been using over the past two decades.
Charles has worked as a strength trainer for many professional athletes and has tested the best principles used worldwide by russian lifters, bulgarian athletes and the best of european strength athletes. A typical gvt session involves performing 10 sets of 10 repetitions i. Apr 11, 2020 german volume training is the history and understanding of a constant quest to study performancebased training around the world. There are of course many different german volume training variations, but a variation in my opinion becomes a different workout routine if you change up the details. To date, no study has directly examined the training adaptations following gvt.
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