Jacques demers, a silver olympic weightlifting medalist, accredited his strength and massive leg size to german volume training. Personal trainer scott laidler suggests a german volume training gvt regime that will help to supersize your muscles. The german volume training program is one of the most difficult workout programs you will ever perform, and its not for everyone. Pdf effects of a 12week modified german volume training. The revolutionary, proven way to build muscle fast kindle edition. German volume training free muscle mass program youtube. For a further breakdown on how to introduce phases and cycles into your german volume training based on your athletic ability and training age, check out this excellent article by charles poliquin. You want to begin with a weight you could lift for 20 reps to failure if you had to.
He was 5 feet, 9 inches tall and weighed about 180 lbs. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. Renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves. In 1996, the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin. Gvt works by targeting a group of motor units nerves that cause a specific group of muscle fibers to contract and subjecting them to an extensive volume of repeated efforts.
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. Dont be fooled by its simplicity or small numbers, this will bring you pain. 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. Its an insane and effective method of shocking your muscles. Get your free german volume training program here ever heard of german volume training or gvt. The ultimate german volume training plan to get big muscles fast. Super fat loss workouts that will make you super human. For most people, on most exercises, that would represent 60% of their 1rm load. This is a great program for packing on muscle mass quickly. But if youre up to the challenge, youll find as countless others have who have tried it, gvt is the fastest way to achieve maximum muscle mass. You dont need to speak german to master german volume training. It has been effective for many weightlifters and bodybuilders. 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. German body composition training physical culture study.
All about german volume training a brutally hard but. Tweet all about german volume training put on more muscle with this programming. How to use german volume training best weightlifting training. Beginnerintermediate german volume training program. Poliquin unique weight training fitness programs and supplements, strength and fitness training certification programs, and lifestyle articles. German volume training strength training weight training scribd. Pdf this study investigated the effect of a 12week modified german volume training intervention, or the 10 sets method, on muscle strength. 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. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training.
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. Charles poliquins workout routine, supplement choices. I am not alone in finding gvt both boring and uniquely fatiguing. The late charles poliquin has a history of creating some of the most advanced training programs for elite level athletes, but in the late 90s, he really outdid himself with his creation of german volume training to this day there is no other program. The official list of charles poliquins training routines. German volume training poliquin group online store. In the words of charles poliquin to say this program adds muscle fast is. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. German volume training gvt is a practice that has been used by national. Does german volume training get you strong, or just big. In a nut shell, his approach can be summarised as follows periods of relatively heavy weight training, with.
A typical gvt session involves performing 10 sets of 10 repetitions i. German volume training was created during the mid70s in germany and. Tweet print one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. The main principle is to use time under tension tut to elicit muscle growth, by attempting 10 sets of each exercise. Popularized by legendary strength coach charles poliquin, gvt involves a lot of volume, little rest, and a limited. It employs high set counts and moderate repetitions. Showing off the results of german volume training with charles poliquin. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin.
The history of german volume training in strengthcoaching circles, this method is often called the ten sets method. Frequently asked questions about german volume training. Get your free workout now and experience why we love german volume training in our programs. Since the first article about the german volume training gvt program was published in 1989, it has become the go to workout for packing on a lot of muscle mass quickly. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. German volume training gvt was popularised by the late great charles poliquin back in 1996, though the practice of volume training has been around far longer. Many articles have been written about this program, but we still get questions about how to implement it.
Once youve used this method for six workouts per body part, its time to move on to a more intensive program for a threeweek period. Pack on size and strength with a day of german volume training. Advanced german volume training by charles poliquin when i introduced german volume training in the now defunct muscle media 2000, it was the most popular article they had ever published. As the name indicates for each exercise we will do 10 sets of 10 reps. By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. German volume training for shocking muscle growth muscle. One of the reasons the name vince gironda is as popular as ever in bodybuilding articles is that the man had ideas that were truly revolutionary and way ahead of their time.
Gvt is a simple concept, but its anything but easy. A follow on german volume training gvt video that discusses the basics of gvt and how best to implement it into your training. German volume training applies very high volume to specific muscle groups. Way back in 1995 or so, a freshfaced canadian strength coach named charles poliquin, wearing the native moose fur and antler hat that is emblematic of his countrymen, gave me an article written on maple leaves about something called german volume training. Save a copy of your pdf training program and share it with your friends. 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. German volume training 10 sets of 10 reps lee hayward. If youre in a rut, seeing no muscle gains, and need a dramatic change, look no. Take 60% off your one rep max on an exercise and do ten sets of ten reps. The ultimate german volume training plan to get big. Today we are going to discuss about german volume training or gvt for short.
High frequency german volume training jim stoppani. For most people, on most exercises, that would represent 75% of their 1rm load. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. The official list of charles poliquin s training routines hi everybody. German volume training gvt has become the go to workout for packing on a lot of muscle mass quickly. Poliquin article on a wide range of topics from strength and muscle mass gain to nutrition and supplementation. Coach poliquin stated that many german athletes used the gvt protocol to successfully add ten pounds of muscle. Were taking a short break from fullbody training for a week to introduce more volume.
I cast aside my initial perceptions and read the article. Renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt. German volume training gvt workout plan dr workout. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. Blast your mass with german volume kettlebell training. Pdf german volume training lyle miyashiro academia. Advanced german volume training by charles poliquin. Uniquely fatiguing meaning it is a different sort of deepseated. 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 years.
The technique was made known by the famous strength coach charles poliquin. It is known to be brutally hard, yet effective at packing on lean muscle fast. German volume training 10 sets of 10 reps if you are at a plateau in your training or would just like to try something different, you should give the german volume training method a try. One of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program.
How to use german volume training best weightlifting. Im often asked which training regime i would recommend for gaining muscle. 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. I learned about german volume training gvt from top strength coach charles poliquin several years ago. Since then, it has been reprinted, translated, copied, attacked, modified or improved, pirated, you name it. Utilising the above, poliquin created the german body composition training that people have been using over the past two decades. In strength training this training is often called as 10 sets 10 reps method.
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