Sunday, October 23, 2016

Advanced German Volume Training by Charles Poliquin

Here's what you need to know...

  • German Volume Training has a reputation for adding rapid size to new lifters. It's a series of ten sets of predetermined reps for each big lift.
  • GVT can be adapted for the advanced lifter. Decrease reps to accommodate heavier weight and only do the same exercise every ten days.
  • The goal of Advanced German Volume Training is to do ten sets of five reps with the same weight. The first workout is 75% of your 1RM.
  • Your rest between sets will be minimal, so if the weight feels light at first, it won't for long because of the accumulative fatigue.
GVT: The Basics
  1. You do 10 sets of a single "most bang for your buck" exercise.
  1. You strive to do a predetermined number of reps on each set, like 10 sets of 10 reps.
  1. You alternate with the antagonist "most bang for your buck" exercise.
  1. You only increase the weight once all 10 sets are completed with the predetermined starting weight. The load used is submaximal. You do not try to reach failure on all sets; only the last three should be hard.
Set 2: 10 repsSet 3: 10 repsSet 4: 10 repsSet 5: 9 repsSet 6: 7 repsSet 7: 7 repsSet 8: 8 repsSet 9: 7 repsSet 10: 6 repsSet 2: 10 repsSet 3: 10 repsSet 4: 9 repsSet 5: 8 repsSet 6: 7 repsSet 7: 7 repsSet 8: 7 repsSet 9: 6 repsSet 10: 6 reps

Any lifter with an unyielding desire to put on size has heard of German Volume Training. Reports of new lifters gaining 15 pounds of muscle with GVT are common. In short, it works.
While it's a great program for the novice and intermediate, those with more than five solid years of lifting often want more from it.
First let's recap the most important points regarding German Volume Training:
You get the training effect from the law of repeated efforts. A typical workout might look like this:
A.Bench press (the goal is to do 10 sets of 10 with 200 pounds):
Set 1: 10 reps
B.Barbell Row (the goal is to do 10 sets of 10 with 200 pounds):
Set 1: 10 reps
Once you were able to do complete 10 sets of 10 reps, you would increase the weight by 2.5 to 5%.
original article here


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