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German Volume Training (GVT)

flexsingh

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German Volume Training (GVT)
« on: April 04, 2018, 11:37:15 AM »
GVT is widely praised a a routine that can help pack on muscle mass. It basically consists of following a routine where compound exercises are completed in 10 sets of 10 reps. I've tried it once before and have to admit my weight did go up by 4.5Kg after completing this type of routine for 6 weeks. I most likely will have a another attempt at this and see how I get one with it...

My routine consited of the following:

  • Day 1 - Chest & Back
  • Day 2 - Legs & Abs
  • Day 3 - Rest
  • Day 4 - Shoulders & Arms
  • Day 5 - Rest
  • Repeat

Exercises which were performed for 10 sets of 10 reps, the weight was roughly 60% of my 1 rep max. So for example at the time when I did GVT, I used 60Kg for bench 10 sets of bench press (100Kg being my 1RM at that time).

Tempo also is another very important part of this routine, I was bring the weight down with 4s tempo and pushing with 2s. Tempo can be varied, but again I used the common one most GVT routine's work with.

Have you guys tried GVT? How has it worked for you?

wallet

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Re: German Volume Training (GVT)
« Reply #1 on: August 16, 2018, 12:43:36 PM »
This is exactly what I am doing at a gym, my trainer helps me to follow these rules but I didn't know is a German training, still, I must say that I fell great and I am looking much better since I have started my training.

Alania

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Re: German Volume Training (GVT)
« Reply #2 on: May 31, 2019, 01:40:11 PM »
Oh sweet, I should try this method.