How long should you do GVT for?
“As a beginner try to complete 10 sets of 10 reps with the same weight for each exercise,” Piercy says. “Begin with a weight you could lift for 20 reps to failure if you had to (60% of 1RM).” Also, don’t do GVT for prolonged periods of time: 4–6 weeks is long enough to make tremendous gains.
Is GVT training effective?
So, does it work? Yes, it is very effectively for building mass and increasing muscle size, but it’s important to implement it correctly in order for it to be effective. So, let’s talk about how to use it: GVT works on the basis of accumulating vast amounts of volume within a single exercise.
How do you program a GVT?
In GVT, a 10 x 10 workout entails doing 10 sets of 10 repetitions for 10 exercises….10 x 10 exercise plan
- narrow grip bench press (chest and arms)
- barbell curl (biceps and shoulders)
- barbell back squat (legs)
- lat pulldown (chest)
- bent-over row (lats)
What is the weight for GVT?
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 pounds for 1 rep, you would use 180 pounds for this exercise.
Is GVT good for bulking?
Heightens metabolism. When your bulk is over and you need to lean back out, GVT will have given you the tools to do so by increasing your metabolism. This increase in mass raises your metabolic rate, which means your body will burn fat at a faster rate.
Is German Volume Training bad?
So at best, German Volume Training provides no benefit, and at worst, the extra sets impair our size an strength gains. In both studies, the researchers concluded that muscle growth was maximized after 4–6 sets, at which point extra work stops yielding extra muscle growth.
How often should you run the GVT program?
It should not be run more than once or twice per year to shake things up and build mass. Program shared by StrengthSensei.com and BarBend, template spreadsheet by Lift Vault. Like Vince Gironda’s 8×8 Workout, the GVT routine can be found in many different iterations around the web.
How many repetitions in a GVT workout?
GVT is a method of training with a high set and rep workload. Essentially, the first part of your workout will include two exercises targeting opposite muscle groups and working for 10 sets of 10 repetitions. Your rest periods, however, will be rather short at around 60 seconds.
What kind of training is German volume training?
German volume training, or 10 set & 10 rep training, is insanely difficult. Combined with proper food intake, GVT yields incredible gains in muscle size. It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser.
How much weight can you gain with GVT?
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: