Get Ripped with German Volume Training Workout
If you have the courage and want to get ripped fast, you might try German volume training. This intense workout technique will build mass rapidly if you can stand the pain. So, if you are looking for a change of pace, want to increase muscle mass fast and think you can keep up with the Germans then German volume training just may be for you.
This radical strength training program was used in Germany during the off-season by weightlifters who wanted to pack on lean muscle mass quickly. Charles Poliquin modified the original German method and popularized it in the 90’s. GVT helped Jacques Demers obtain the silver medal in the Los Angeles Olympic Games and to give Bev Francis her successful foundation. Using this method, you can easily add 10 pounds or more of lean muscle mass within a 6 to 12 week period, depending on your commitment to the program and nutritional diet.
The Reason behind the Results
German volume training consists of doing 10 sets of 10 reps for each targeted group of muscle motor units. This high-intensity workout adds extraordinary stress to the muscle fibers causing them to adapt and grow through hypertrophy.
During GVT, you only do one exercise per targeted body part instead of the standard 3 to 5 workouts for a single grouping. Because the program is so intense, more recovery time is needed, but the results are definitely worth the effort.
Determining Your Starting Lift Weight
Before you get started in your German volume training program, you need to first determine the amount of weight to use. Remember, you are going to be doing 10 sets of 10 reps which equals 100 lifts so you want a weight that you can carry through to completion yet is challenging. The best rule of thumb is to start with 60 percent of your maximum lift weight for one rep (1RM). So, if your 1RM is 300 lbs, start with 180 lbs.
When you first start out with GVT, you may find the first several sets to be almost too easy. However, resist the urge to quit, take long breaks in between sets, or increase the weight. The 10 sets of 10 reps will sneak up on you quickly and, if you allow them to do their work, they will give you a grueling workout that will add lots of mass.
The German Volume Training Workout
When performing German volume training, only target the main muscle groups. That means you will focus on heavy exercises such as the bench and shoulder press, squats, deadlifts, pull ups, bent over rows, etc. Save any isolation dumbbell work for another portion of your strength training program. Also, to maximize your GVT workout, attack opposing muscle groups.
Your goal is to complete 100 repetitions of each exercise that are broken down into 10 sets of 10 reps each. Only take a minimum break in between sets. For single workouts, rest periods should be kept to a minute or less. Breaks can be a bit longer during superset routines, but stay under 2 minutes. It’s a good idea to use a stopwatch or have a clock in view so you can keep track of rest periods. After you get into your higher sets, you will be struggling and it’s tempting to break for longer periods which you need to avoid.
If you stick with German volume training, you will see incredible results in only a few weeks. You will be bigger and more ripped than you ever thought you could be!
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