German Volume Training

All of you who regularly follow this website and discussion forum know that I often refer to the GVT system, or 10-series system, in my posts.

Throughout the various discussions, I have often encountered very distorted ideas about this training system, including opinions that it is too aerobic, that it is a scratch workout, that your absolute maxes will fall off, and the like. Since I'm not in the "lump" category myself, I've gotten a few friends who have trained more to try this system with me. So the following observations are not just my biased ideas, but the experiences of multiple fighters. In writing this breezy piece, I drew on information posted on Powerfit.

GVT PRINCIPLE

Simply put, the basic principle of GVT training is to perform 10 sets of one basic exercise per batch, with a constant weight for that exercise. Warm-up sets do not count. Since you are really practicing one exercise per batch, skip the splits, even the lunges. It's time for hard squats, deadlifts, bench presses, traps, etc. You're not going to grow out of this workout, it's volume. If you go 10 sets honestly, you probably won't be in the mood for some pump sets at the end. However, for some muscle areas, it's a good idea to add 3-4 sets of supplemental exercises at the end. GVT is, at least in the first phase, pure volume training. So don't be surprised if your maximum biceps power output is temporarily reduced by 5%. The fantastic pumping feeling will make up for it. Plus, you'll do so much work with this system that normal training will feel like a walk in the park afterwards. It's not a system for complete beginners, but intermediate and advanced exercisers will experience a boost they never dreamed possible.

FREQUENCY OF EXERCISE AND TIME OF EFFECTIVE USE OF GVT

After several empirical experiences, the system has proven to be effective for me, lasting a total of 15 weeks or 15 training cycles. This whole is divided into 6 week training cycles with a 10x10 routine, 3 weeks off, rest from ten sets, normal training, and 6 weeks with a 10x6 routine. This system will prepare you for 13-15 weeks of volume training. If you eat properly, and with this system you can eat a lot, you are bound to bulk up. Your body will do so much work that it will be hard to get in the car 5 days a week after your leg workout.

SPLITTING THE BATCHES OR SPLIT

The training split is divided as follows during both 10-set cycles: A. Breasts, back B. Legs, abdominals, corrective exercises C. Arms, shoulders Charles Poliquin, the restorer of this workout, recommends training with the system Training A, Training B, free, Training C, free. Truth be told, I think if you don't sleep, you can't do it. I train 3 times a week myself and a longer recovery time really doesn't hurt.

Phase 10x10

Here's an example of my schedule that I finished working out a week ago:

A. Breasts, back

• Benchpress 30° (head up) - 10x10 Big dumbbell pull-ups - 10x10 One-arm push-ups. 0° or counter pulley - 3x10 Overhead pulley - 3x10

B. Legs, abdominals, corrective exercises

• Squat - 10x10 Romanian one-arm deadlift - 10x10 L-press lunges - 4x20 Wrist overhand deadlift Abdominals - especially lower

C. Arms, shoulders

• Close grip press - 10x10 Standing biceps EZ - 10x10 Lunge extension - 3x10 Seated extension - 3x10

A few notes: As for the weight for 10 sets, set it somewhere between 55-60% of your max weight for one rep. If you don't have your max tested, try a weight that you can do 20 correct reps with. Don't be ashamed of having so little load on your barbell, when you strip down in the locker room, no one will believe you were able to pump yourself up with that weight. Less is more. Exercise correctly, without cheating, and without assistance. Next workout you can add.

Keeping up the pace and taking breaks between sets is very important. For big exercises, the tempo is 402, so for example, for the benching 2 seconds up, no pause, the start-up time up to 4 seconds. I don't think everyone will be able to do this from the start, but focus on explosiveness at the push and slow starts. Pauses between sets of the basic exercises should not exceed 90 seconds, and for the additional exercises the pause is 60 seconds. As BUBI writes elsewhere - don't talk yourself out of it.

If you are only moderately advanced, and haven't squatted before, now is the time. A 50kg dumbbell is all you need. Concentrate on technique. With the amount of repetitions that await you, you have a unique opportunity to fix the correct movement patterns. This will prepare you for big weights in the future with proper technique.
You may find that ten shoulder sets are missing from this breakdown. First of all, it must be said that the front of the shoulders will get a proper workout on the oblique benches. And the correct splits will build your midsection and back. Shoulder presses really aren't necessary.

"Rest" phase

After six weeks, your body needs some rest. Continuing with the 10x10 routine would probably not bring you any more results, on the contrary, you would be in danger of overtraining. Therefore, it is very necessary to include this three-week phase and not continue immediately with the 10x6 routine. Fill the break with lighter training, change the split and try out the weights for the 10x6 routine.

10x6 phase

Here we go. Now you'll grow both the strength and volume gained in the previous nine cycles. You have the opportunity to properly improve the mass you're wearing. The split is the same, so switch up the exercises. I myself haven't decided exactly what exercises I'll include, but the following comes into consideration for the basic exercises for 10 sets:

Chest - single overhead presses Back - hips (on a machine with assistance) Legs - classic deadlift combined with stumbling (I have specific reasons for this choice, beyond the scope of this article, but you can't go wrong), etc., etc.
Also, additional exercises will be interchanged. I'll specifically mention the shoulders, which I'll be exercising with the same exercises, but over the bottom pulley.

The load for 10x6 is quite difficult to determine. The general recommendation is to take the weight for 12 correct reps. However, it's different for the single-arm, different for the bench press, and even different for the squat. Again, for the first workout, sometimes less is better than more. If you fall off on the 7th set, drop the reels and finish the workout.

Conclusion

Standard advice that keeps getting forgotten: eat, drink, and rest. Today is February 22, 2002; if you start next week, you'll be done by mid-June at the latest. And write what it does to you.