German Volume Training edit
German Volume training (GVT) is a form of training that involves a high set count with a moderate amount of repetitions. It is normally referred to as the 10 by 10 workout, meaning it’s a 10 set with 10 repetitions per set workout. In the Scandinavian journal of sports and medicine they focus on the difference in high intensity and low intensity workouts and everything in between.[1] German Volume Training falls somewhere in between these intensities. How someone works out shows what they are trying to accomplish. High intensity workouts are great however repeating the same types of exercises constantly allows the body to adapt and therefore becomes less helpful.
Format edit
An example of a German Volume training regiment would be something along the lines of
- Day 1: Chest & Back
- Day 2: Legs & Abs
- Day 3: Off
- Day 4: Arms & Shoulders
- Day 5: Off[2]
Muscle Building edit
The reason that this is split in such a way is that so each day one can focus and target the specific muscle group they wish. The key to GVT is that while at the gym the focused muscle gets worked to near its breaking point.[2] That is how the body builds mass so quickly by pushing the group of muscles to the limit using the 10 by 10 method. GVT is essentially used to build muscle and mass very quickly. GVT is very intense and shouldn’t be done consistently for more than 12 weeks.[3] This is because training the body in such a way like for more than the 12 weeks and muscle may start to lose strength and performance may dip.[3]
While using the GVT method its key to follow these guidelines while in the gym: Rest is the big part between sets, no more than 90 seconds and no less than 60 seconds.[2] During the set the lifter should also be aware of the amount of weight used. Using about 60% of one rep max should be the amount used.[2] This means that if the max amount that can be bench press is 100 pounds then for the 10 sets 60 pounds should be used every time. Always try to use 60 pounds every time and finishing all 10 reps every set. Failure to complete the 10 reps with 60% weight will not cause the same progress because without pushing the last reps the muscle will not get the flex and pull.[3] Another thing to be wary of when using this type of training program is the recovery time afterwards. Most training programs focus on 7 day week where as this one is only 5 and there is good reason for it.[2] Since each day a different muscle group is targeted and worked to near exhaustion then the soreness and recovery of that muscle may feel more intense and last longer than normal.[2] On day 6 the regiment will start over and even during the 5 day program there are 2 days off and this is essential for your muscle recovery so that you can perform to your max every time. Over time it should not only see visible increase in mass but also see results in amount of weight lifted. While this workout regiment helps put on mass it may not help with a 1 rep max however it is the best for putting on muscle mass.Casey's Edits:
- ^ Laursen, P.B. "Training for intense exercise performance: high-intensity or high-volume training?". Scandinavian Journal of medicine and science in sports. 20: 1–10.
- ^ a b c d e f Poliquin, Charles. "German Volume Training". bodybuilding.com.
{{cite web}}: Cite has empty unknown parameter:|dead-url=(help) - ^ a b c "Advanced German Volume Training". T Nation.
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