German Volume Training Workout

I am guessing most of you are familiar with the German Volume Training (GVT) Method. It is basically a method that consists of 10 sets of 10 reps of each exercise, using regular rest intervals. The ten sets of ten method was popularized by Rolf Feser, who was then the National Coach of Weightlifting in Germany in the early 1970s. In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. This workout uses the GVT method, but is a little different. This is a shoulder workout with a spin on German Volume Training. I found this workout on bodybuilding.com website and it was presented by Cory Gregory, the CEO at MusclePharm. He calls this "GVT with a Twist," and it's a great way to knock out a fast, furious, effective workout when you're short on time. [review continues below the video...]

You can also use the Twist as a finisher, making this technique even more versatile. Instead of doing the normal German Volume Training—which is 10 sets of 10 reps with 60-second rest periods, He cuts the rest periods down to 10 seconds. Cutting the rest period fatigues the working muscles much faster and speeds up the workout. A full GVT with a Twist workout doesn't take that long—you're looking at 20-minute workouts—but it will still leave you torched. Recommendation: Use 30-50% of your normal weight for 10 reps. If you fatigue, lower the weight. If you fail, use rest-pause techniques.

Exercises

  • Standing Military Press 10 sets of 10 reps, 10 seconds rest between sets
  • 3 minutes rest between exercises
  • Lateral Dumbbell Raise 10 sets of 10 reps, 10 seconds rest between sets
  • 3 minutes rest between exercises
  • Rear Delt Flyes 10 sets of 10 reps, 10 seconds rest between sets
  • 3 minutes rest between exercises
  • Face Pull (Inverted Rows) 10 sets of 10 reps
  • 10 seconds rest between sets, 3 minutes rest between exercises
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