German volume training plan pdf.
May 26, 2025 · History Behind German Volume Training.
German volume training plan pdf The Power of German Volume Training. txt) or read online for free. For the 10x10 sets, it recommends using a weight that is approximately 70% of your 1 rep max and not lowering the weight even if you cannot complete all 10 reps in May 10, 2014 · The document provides a German Volume Training (GVT) spreadsheet that outlines a 6-week training program. It recommends 90 seconds of rest between sets of 10 reps at 10 sets (10x10) and 60 seconds of rest for other sets. We're going to be using the Deadlift. 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. The great results (for those that survive it) are largely a product of accumulated muscle fiber fatigue during sets 6 to 10. Other Feb 27, 2023 · German Volume Training gained popularity in the 1950’s, 60’s, and 70’s as it was the preferred training method of elite European strength athletes during that time. Full Body Weight German Volume Training Exercise Sets Reps Circuit Body Squat or Jump Squat 10 10 Dips or Pushups 10 10 Pull Ups 10 10 Notes This entire program can be used as a one-off workout where you feel it’s necessary to get a full body workout in, but really need to work each muscle group. The 10×10 style of training produced gigantic muscle monsters that dominated Olympic weight lifting events for decades. Almost as popular as beer during Oktoberfest in Germany, German Volume Training made famous by Rolf Feser, a German National Weight Lifting Coach during the 1970s is considered one of the best and most popular methods for packing on muscle fast! German Volume Training or GVT was often used to help weightlifters gain muscle during off-season The document outlines a 7 day full body workout program that alternates between upper body and lower body each day. Build more muscle, guaranteed, with German Volume Training. The Benefits of the German Volume Training Program. Here are the most common superset suggestions. Alternating sets target triceps, biceps, shoulders, and calves. While traditionally involving 10 sets of 10 repetitions, research suggests that fewer sets may also yield significant benefits. Workout 1 and 2 begins with 10 set x 10 reps at 60% of 1RM in two exercises each, and they comprise the core of the program. Resistance training is a physical activity that is commonly used to Mar 7, 2021 · 5-Day Plan. The document outlines a 6-week German volume training program that splits workouts into chest and back, legs and abs, and arms and shoulders days. The German Volume Training workout divides the body into separate muscle groups to be trained on different days. It includes exercises for different muscle groups on different days of the week, along with the weight, sets, reps, tempo and rest intervals prescribed for each exercise over the course of the program. German Volume Training (GVT) is an intense exercise program designed to build muscle mass and strength through high sets and repetitions with short rest periods. com Jan 5, 2023 · The German Volume Training Plan All right, let’s take a closer look at the German Volume Training routine itself. Day 1 (Chest and Back) Most German volume training guides suggest doing exercises in supersets of two. German Volume Training originated in mid-1970 in Germany and is typically attributed to National Weightlifting Coach Rolf Feser, who is believed to have used a version of GVT with the German Weightlifting team. Day 1 focuses on chest and back, with 10 sets of 10 repetitions each of flat bench press and seated rows as the main exercises, followed by assistance work for flies, lat pulldowns, legs, and abs. The German volume training plan delivers three unique benefits: Builds muscle in record time; Gets you strong; It makes you tough and disciplined; Performing such large amounts of training volume shocks the muscles in new and profound ways, forcing them to adapt quickly. It's got pauses, slow eccentrics, and other fun torture. pdf), Text File (. This is an advanced form of training, so not to be done by a beginner, and usually you'd only do this for one or two exercises maximum in your whole session. May 26, 2025 · History Behind German Volume Training. Introduction. The weights are increased by 5% each week following a linear periodization model. German Volume Training (10 sets of 10 reps) has been around since the 1970s. What is it and how do you implement it? Effectively, it's ten reps done for ten sets, so a total of a hundred reps. This high-volume, intense training protocol is designed to push your muscles to their limits, helping you achieve incredible gains in muscle mass and strength. doc / . Poliquin February 24, 2021 • 12 min read. docx), PDF File (. For beginner/intermediate levels, a 5-day German volume training plan with rounds of three workouts and two rest days are optimal. Jan 29, 2025 · It was rumored that German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. German Volume Training. German Volume Training - Free download as Word Doc (. . Day 2 focuses on legs Charles R. In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin. German Volume Training (GVT) is a high-volume resistance training program designed to stimulate muscle hypertrophy through a specific 10 sets of 10 reps method. A proper nutrition plan and professional guidance are recommended for optimal results and safety. The protocol emphasizes the importance of weight selection, adequate rest between workouts, and structured routines focused on compound movements. Are you ready to take your muscle-building game to the next level? Look no further than the power of German Volume Training (GVT). Mar 29, 2023 · by Brandon Rynka German Volume Training, Evolved If you were tough enough to try GVT, you'll love this version. GVT began to gain widespread popularity beyond weightlifting circles whenever bodybuilders and Oct 5, 2023 · German Volume Training Workout Plan PDF Free Download. Supersets and trisets allow you to perform a lot of work in a short period of time. Check out the plan. It utilizes multi-joint, compound exercises, slow eccentrics and high volume for more muscle growth. See full list on liftvault. cfveznjmykprlogflsgxdnslqtsekmyhfxnfvzvsoagttiljhe