Tuesday, December 8, 2015

How to Use German Volume Training (GVT) for Best Results

HOW TO USE GERMAN VOLUME TRAINING (GVT) FOR BEST RUSULTS

While the use of GVT will show marked gains in strength, the main goal of the plan is muscle growth. Even experienced lifters have shown muscle gains of five pounds or more in only six weeks! (New lifters more than twice that). I have personally used GVT to add over 20 pounds is less than 12 months cycling on and off GVT.

German Volume Training (GVT) gets its name because of its roots in German speaking countries of Western Europe. It’s believed the coach of the German National Team, Rolf Fesser, was the first to use the system in the early seventies. But there is some indication it goes back to the 1940’s. It didn’t become popular in the United States until the mid 1990’s.

Since its development there have been an infinite number of variations developed. Over the years, I’ve tried several of the variations but I keep coming back to the variation I’ll be describing here. It’s what works best for me. But feel free to experiment. Just don’t stray too far from the basics.

As you might guess, the program is based on volume…lots of volume. The idea is to recruit muscle fibers seldom, if ever, recruited in your normal program.

There is also a nutritional side to the equation. Your nutrition plan needs to fit your workout plan.

And enough rest and recovery time is essential.

The Workout Plan

·        The basis of the program is, of course, volume. With this much volume you’re only going to work each muscle group one time per week.
·        You will hit a maximum of 3 muscle groups per day.
·        For each muscle group you’re going to attempt 10 sets of 10 reps
·        Tempo: 2 sec eccentric. 0 pause on the stretch. 2 sec concentric. 1 sec squeeze on the contraction.
·        On the last rep of the last set, hold the stretch for a full 30 seconds.
·        Your first set should be with a weight you could complete 20 reps with. This usually equates to about 60% of your 1 Rep Max. (You may want to start your first week with 50-55% of you 1RM to let the soreness dissipate a little.)
·        Rest periods should not exceed 60 seconds between sets
·        You will choose only1 exercise per muscle group. But change the exercises from week to week to hit the muscle group a little differently. For example;
DB Flyes one week, cable flyes the next, incline bench the next week.
·        Allow 24 hours between the 10x10 workouts using a split you choose. I prefer Monday, Wednesday, and Friday.
·        Tuesday and Thursday in the example split should be “active rest” such as light cardio, track work, even lifting for small muscles not affected heavily on the 10x10 days or those that can take heavy volume without being adversely affected. (calves, traps, etc) But schedule even those with rest time in between and drop the weight lower. See examples in the sample workout.
·        Use as many compound lifts as possible. But form must remain near perfect. If not, decrease the weight.
·        The goal is to hit 10x10 without form breaking down. When you can do that, increase the weight. If you can’t hit the 10x10, your goal is to add at least one rep to each set each week on the sets where you didn’t get to 10.
·        Most people need to take a de-load week after about 6 weeks on the program. Then continue the program as long as it continues to work. That said, after a de-load week, I like to go into a strength building program or a program to increase stamina for a few weeks before going back to GVT.

Nutrition

If you have NO nutrition plan already you probably have no business attempting GVT. So I’ll be brief and only discuss changes you might want to make to your current nutrition plan to help with GVT.

·        If you are trying to gain muscle mass you’re going to need extra calories. Around 500 per day above maintenance. If you need help to determine the calories you need to maintain Click Here

·        You are also going to need extra energy. Carbs should make up around 50% of your calorie intake. Good fats and protein should be about 25% each. If you fail to gain weight at the rate of about 1 pound per week increase calories but keep the percentages the same.

·        If you seem to be gaining more fat than muscle, decrease the carbs slightly and increase the protein. Take caliper readings every 2 weeks.

·        At the end of a 6 week cycle I increase protein to 45% and cut carbs back to about 35% and fat to 20%.


My Program

Day 1 (chest/shoulders/triceps)
Exercise                    %1RM           Sets/Reps

DB FLYE                    60                   10/10
SEATED PRESS         60                   10/10
DIPS                            60                   10/10

Day 2* (Use any form of “active rest” instead of resistance training if you prefer)
Exercise                    %1RM           Sets/Reps

STAND CALF            50                   5/15-20**, ***
HACK SQUAT           50                   5/15-20
ROMANIAN
DEAD LIFT                50                   5X15/20***

Day 3 (back/biceps/abs)
Exercise                    %1RM           Sets/Reps

PULL UP                    60                   10/10
INCLIN  DB CURL   60                   10/10
CABLE CRUNCH     60                   10/10
BB SHRUGS              60                   10/10

Day 4*
Exercise                    %1RM           Sets/Reps

DB FLYE                     50                   5/15-20**
REVERSE TRI PULL  50                   5/15-20
SIDE RAISE               50                   5/15-20
HAMMER CURL       50                   5/15-20
FARMERS WALK     50                   5X100 PACES

Day 5 (legs)
Exercise                    %1RM           Sets/Reps

BACK SQUAT           60                   10/10
STRT LEG DEAD      60                   10/10
DONKEY RAISE       60                   10/10

DAY 1,3,5-10/10

*DAY 2 AND DAY 4-5 SETS X 15-20 REPS AT LOWER % OF 1RM**
 YOUR CHOICE OF EXERCISES BUT GET AS MANY COMPOUNDS IN AS POSSIBLE

***ON SOME EXERCISES FOR HARD TO TRAIN MUSCLE GROUPS (CALVES, HAMSTRINGS, ETC) YOU MAY NEED TO LOWER THE WEIGHT BELOW 50% OF 1RM TO PERFORM 20 REPS

LIST 2 OR 3 EXERCISES FOR EACH MUSCLE GROUP AND SWITCH THEM EACH WEEK. EXAMPLES:
BACK SQUAT/FRONT SQUAT/VERTICLE LEG PRESS FOR QUADS. DONKEY RAISE/STANDING RAISE/SEATED RAISE FOR CALVES.



GVT is a great way to add muscle in a short period. But keeping strict form is paramount when doing high reps and high volume on compound lifts. When your form starts to falter stop! Be smart about it.

Enter your comments or questions below or email to me at alphaedgefitness@gmail.com








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