German Volume Training (GVT)

muscle

German Volume Training (GVT) is a one of the most popular and effective workout plan to achieve a voluminous muscle mass.

Other conventional trainings consist of various workouts with different sequence of reps where you need to spend long hours in gym and less effective comparing to GVT.

GVT is basically 10 sets of workouts with 10 reps in each set. You have to use the same weight for all sets and remember to choose the weight which you can possibly do for 15 reps maximum.

Note: It is recommended to do conventional training for at least 6 months before start training GVT.

Sample GVT Program:

Day 1: Chest and Back Workouts

Barbell Bench Press  – 10 sets of 10 reps, rest for 2 minutes

Front Lat Pulldown – 10 sets of 10 reps, rest for 2 minutes

Dumbbell Flyer – 10 sets of 10 reps, rest for 2 minutes

Day 2: Legs and Abs Workouts

Back Squat – 10 sets of 10 reps, rest for 2 minutes

Crunches with weight/resistance – 10 sets of 10 reps, rest for 2 minutes

Standing Calf Raise – 10 sets of 10 reps, rest for 2 minutes

Day 3: Shoulder and Arms

Shoulder Military Press – 10 sets of 10 reps, rest for 2 minutes

Barbell Curl – 10 sets of 10 reps, rest for 2 minutes

Dumbbell Side Lateral Raise – 10 sets of 10 reps, rest for 2 minutes

Day 4: Rest Day

Continue above sequence with variations of workouts targeting same muscle groups like Inclined, Declined etc.

It is a heavy routine and watch out for muscle strains. Take more protein, good multivitamins, complex carbs and lots of water.

 

 

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