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German volume training, or GVT, is a method that uses 10 sets and 10 compound exercises to increase your efficiency (and increase) in the gym. In just 60 seconds between sets to a few exercises included in two exercises during a gymnastics session, training techniques could help you pack the size quite quickly in a few months.
Recently, I spoke to London -based personal trainer Max Taylorson, who uses this method to help my clients hit muscle mass targets with volume and overload.
As a coach, I never had ever heard of this method, which Taylorson says he was first used by the German National Difficulty Team, and was later accepted by Strenge coach Charles Poliquin.
You can surely believe that the Germans are effective – and this method is exactly that, trust me. Here is all you need to know about GVT, including how it can help you pack your lean muscles and take your muscles to an absolute boundary.
German volume training: What is it and how to use it
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When it comes to GVT, there is little space to maneuver because you will strictly follow 10 sets of 10 reps, only 60 seconds of rest between each set.
Taylorson says you want to include two compound exercises, such as squat and a bench in the session. You will raise about 60-70% of your One-Rep Max. (The maximum you can lift that movement) and you will know if you press the tag because it should feel that you may achieve 15-20 reps.
Remember that there are a total of 10 sets, so avoid increasing or weight loss in all your work sets. Each set will start to feel more complicated, so continue 10 reps if you can. When you can conveniently press all 10 reps 10 sets, it is time to gradually add weight. This will help you get into the plateau and improve your strength, muscle enlargement and endurance.
Due to its large volume, it quickly accumulates the muscles.
“It quickly creates muscles due to high volume,” explains Taylorson. “GVT uses a simple and easy -to -track structure that allows you to easily track progress and push muscles into maximum potential, making it grow.”
Taylorson first discovered the GVT because of his own training regimen, before trying to distinguish the size earlier. “This type of program helped me increase volume,” he says. “Focus on large compounds with 10 sets that perform 10 reps, overload muscles. It has never been a lot of time, so it is perfect for my clients who make a tight schedule.”
Taylorson reminds me that less is more … Despite “more is more” GVT structure. This means only choosing two exercises during the session. If you want to add accessories, you can, but choose only a few exercises to complete with a more typical weight lifting structure (so not 10 x 10).
During the session, he also recommends the opposite of muscle groups such as the lower and upper part of the body to prevent any muscle group.
Pace
Try to focus on maintaining controlled movements and working muscles throughout their movement through each exercise. This means that half the repetitions are not calculated, nor did they rush the repetitions.
Tempt tension, important part of hypertrophy or muscle growth process. Aim to count three or four full seconds in both phases of motion, such as reducing and standing squat phase. Add a pause or beat at the bottom and top of the movements.
Programming GVT
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Taylorson says programming is up to you and your workout goals, but try to train several times a week when rest days are priority. As a coach, I also recommend that you carefully monitor your shape and stop in a set of it, or you, go for absolute failure. Your results and recovery will also depend on your diet, so it is important to replenish fuel with high protein -rich foods. Here’s how much protein is needed to build muscles.
Example of GVT Workout Format:
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Day 1: Bench Press and Back squats (chest and legs)
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Day 2: Rest, core or active recovery
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Day 4: Queue and deadlock (back and back chain)
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Day 6: Shoulder press and traction (hands, shoulders, back)
Alternately between your exercises, rest under each set. Complete any additive work (it is optional if you wish) and fill in as many 10 reps as possible. When you control 10 sets out of 10, add the load. Try to follow the program for four weeks before changing things or mixing new exercises.
Remember that the above is just guidelines. For beginners, the German volume teaching method may be unsuitable for starting your difficulty lifting journey, so if you want to try it, work closely with a personal trainer who can protect you and apply your program accordingly.
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