German Volume Training (GVT) is a system used by bodybuilders and Olympic lifters to gain mass.GVT became popular in the mid 1970’s in Germany due to one national weightlifting coach, Rolf Feser. Initial goal of GVT was that, one completes ten sets of ten representatives with same weight for each exercise. Lifters continuously moved up complete weight class within a period of 12 weeks.
Specific muscle groups and motor units are target of GVT to build gigantic muscles. Saying that GVT adds muscle fast is an understatement as gaining more than ten pounds in six weeks is exceptional even by veteran lifters! The vigorous repetitive workloads makes the body adapts to unusual stress through hastened muscle fiber hypertrophy.
How It Works
Every workout is divided between your upper and lower portions of your body, done twice every week. Two exercises are required by workout; one that pulls and another that pushes. By doing so, you are certainly reinforcing the non-competitive muscle groups while thrashing your fibers with multi-joint movements that target a lot of mass concurrently.
One exception to the 10*10 rule is your legs. All your leg muscles work to varying degrees when you are performing squats and subjecting your leg muscles to 200 complete repetitions would be overindulgence. Instead, divide your workout into 60 reps to your knees and 60 with the hips. Take this caution; GVT is ruthless. Every bit of rest you use to suck wind and feel a terrible scald with every second you are under that bar. It’s not uncommon therefore to throw off the weights, crash by a corner in bafflement and trail the clock until 80 seconds elapse and repeat again!
Therefore, start right. Commencing with heavy weights will destroy your progress and you should perform GVT for six to eight weeks to avoid over training. Eating like a horse should not come as a surprise to you as GVT is meant for growth and neither a fat losing program nor a maintenance routine. Give your body enough calories plus nutrients for restoration and building purposes. A protein shake before and during your workout helps extra fuel to burn.
An example of a GVT workout schedule:
- Day 1: Chest & Back
- Day 2: Legs & Abs
- Day 3: Off
- Day 4: Arms & Shoulders
- Day 5: Off