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Saturday, March 23, 2019

German Volume Training

Pauses between repetitions make it possible to take heavier loads and thus to recruit fibers with a high activation threshold. Eccentric training is excellent for overcoming strong trays. What is important to remember is that (provided you put intensity!) Everything works, at least, during the first weeks necessary for adaptation. But the German Volume Training is in a class of its own.



The origins of German Volume Training

Nevertheless, there is a training system that places a notch above the rest; brutal and difficult, but very effective to gain inches quickly. In the middle of the force this method is called the 10 x 10 method. I prefer to call it German Volume Training (GVT) because it was born in the days of both Germanys. As far as I know this method was popularized in Germany in the mid 70's by Rolf Feser who was at the time the national coach of the weightlifting team. In the United States, Vince Gironda promoted a similar approach. But whoever is at the origin, it is above all a method that has proven itself!

In Germany the 10 series method was used during the general physical preparation phase of weightlifting teams to gain lean mass. This method was so effective that in 12 weeks athletes often climbed to the top weight category. It was the basic program of Jacques Demers, a Canadian weightlifter, silver medalist at the Los Angeles Olympics. Jacques was known in the middle for his huge thighs and he attributes this spectacular level of hypertrophy to German Volume Training. This is the same method that Bev Francis followed to gain weight during his early years of bodybuilding.

It should also be included with a good nutritional support in order to provide all the required raw materials in order to get the maximum use out of any rest that was achieved during the program. Having the correct balance of protein, carbs and good fats is essential to get good results.

The routine listed below is something that should be trained four times a week with a day break between any of the days where you might need a break. It can also be done daily for 4 days followed by 3 days of rest. The adding of weight will again depend on the time rested between sets.




Day One: Chest & Back:
Exercise  Sets  Reps  Tempo  Rest Intervals
A1. Bench Press         5  5         201          0
A2. DB Flyes  5  5  602          60 seconds
B1. Incline Bench Press 5   5               201  0
B2. Incline DB Flyes 5  5               602          60 seconds
C1. Cable Lats Pulldown 5  5               201  0
C2. DB Rows  5  5  602          60 seconds
D1. Barbell Rows 5  5         201          0
D2. Pullovers         5  5  602          60 seconds

Day Two: Legs:
Exercise  Sets  Reps  Tempo  Rest Intervals
A1. Squats  5  5  201          0
A2. Lunges  5  5  602  60 seconds
B1. Leg Extensions  5  5  201          0
B2. Leg Curl  5  5  602         60 seconds
C1. Stiff-Leg Deadlift  5         5               201  0
C2. Hamstring Curls 5               5  602  60 seconds

Day Three: Arms:
Exercise  Sets  Reps  Tempo  Rest Intervals
A1. Barbell Curl 5         5         201          0
A2. DB Curl  5  5  602          60 seconds
B1. Preacher Curl 5  5  201          0
B2. Reverse Curl 5  5  602          60 seconds
C1. Cable Tri Pushdown 5  5               201  0
C2. Skull crushers  5  5  602          60 seconds
D1. Close Grip Bench    5           5  201          0
D2. Overhead Extensions 5               5  602          60 seconds

Day Four: Shoulders & Abs:
Exercise        Sets  Reps  Tempo  Rest Intervals
A1. DB Press        5  5  201        0
A2. Side Lateral Raise 5         5              602  60 seconds
B1. Military Press     5  5         201          0
B2. Bent Over Laterals 5  5         602  60 seconds
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