German Volume training (10×10)

German Volume Training Revisited and Expanded

The goal of a GVT workout is to complete 10 sets of 10 reps with the same weight for each exercise. A good tip for beginners is to start with a weight that you could lift for 20 or so reps before reaching failure. A lot of references online all agree that it equates to roughly around 60% of your 1RM. The weight is questionably light at first. By utilizing rest time and supersets, fatigue becomes exponential. It is no secret that a proper GVT workout will smoke you. The basis of GVT is exposing the same targeted muscles to the same repeated stimulus, for an increased volume— more volume than what most gym-goers are accustomed to. The body adapts and hypertrophies the targeted muscles over time. A typical workout may only have 4 exercises with 2 supersets. The intensity of the workouts only allow for a limited number of exercises, but the sheer number of sets and reps adds up very quickly. The workouts are broken up into the big movements and accessory movements. Big movements are usually done first with the accessory lifts following. These big lifts are lifts such as barbell bench, squats, deadlifts, rows, and presses. Many programs call for a 90 second rest in between these sets instead of the typical 60 second rest. For example, if you were on a chest/back day, your first superset would be a big movement such as barbell bench, supersetted with a big back movement like a row or a simple pull up. After 10 sets of that particular superset, you would go into another superset focusing more on accessory movements. On chest/back day the secondary superset may look something like a cable fly supersetted with a row or pull down movement. Great base or advanced programs for GVT can be found at http://www.strengthsensei.com/german-volume-training-revisited-expanded/.

Goals and Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits: Day 1: chest and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.

rest interval :

When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a super set), which incurs cumulative fatigue.

tempo :

For long-range movements such as squats, dips, and chins, use a 4-0-2-0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2-0 tempo.

number of exercise :

TRAINING SPLIT 4 DAYS A WEEK

• MONDAY- CHEST + BACK

•  WEDNESDAY- QAUDS + HAMSTRING + CALVES

• FRIDAY- SHOULDER + ABS • SATURDAY- BICEP + TRICEP

MONDAY 1. BARBELL BENCH PRESS- 10 SETS OF 10 REPS (90 sec REST)

2. ROMANIAN DEADLIFT- 10 SETS OF 10 REPS (90 sec REST)

3. INCLINED DB FLYS- 3 SETS OF 12-15 REPS (60 sec REST)

4. ONE ARM ROWS- 3 SETS OF 12-15 REPS each arm (60 sec REST)

WEDNESDAY 1. BARBELL SQUATS- 10 SETS OF 10 REPS (90 sec REST)

2. SUMO DEAD LIFTS- 10 SETS OF 10 REPS (90 sec REST)

3. LEG CURLS- 3 SETS OF 12-15 REPS (60 sec REST)

4. STANDING CALVE RAISE- 3 SETS OF 12-15 REPS (60 sec REST)

FRIDAY 1. SHOULDER OVERHEAD PRESS- 10 SETS OF 10 REPS (90 sec REST)

2. LATERAL RAISE- 10 SETS OF 10 REPS (90 sec REST)

3. REAR DB DELT FLY- 3 SETS OF 12-15 REPS (60 sec REST)

4. DB SHRUGS- 3 SETS OF 12-15 REPS (60 sec REST)

5. CRUNCHES(50) + LEG RAISE(20) + PLANKS(60 sec)- 3 SETS (60 sec REST)

SATURDAY 1. BARBELL BICEP CURL- 10 SETS OF 10 REPS (90 sec REST)

2. E-Z BARBELL SKULL CRUSHER- 10 SETS OF 10 REPS (90 sec REST)

3. DB HAMMER CURLS- 3 SETS OF 12-15 REPS each arm (60 sec REST)

4. PULLY TRICEP PUSH DOWN- 3 SETS OF 12-15 REPS (60 sec REST)

DIET: CALORIC SURPLUS (500+ MAINTENANCE CALORIES)

result

 the super human