Table of Contents
How do I start German volume training?
German volume training requires a 4-0-2-0 lifting tempo. This means that you must perform the eccentric (lowering phase) for four seconds with no pause at the bottom and then immediately lift the weight for two seconds. Use a 3-0-2-0 lifting tempo for single-joint exercises, like dumbbell curls and triceps pushdowns.
Can a beginner do German volume training?
“As a beginner try to complete 10 sets of 10 reps with the same weight for each exercise,” Piercy says. “Begin with a weight you could lift for 20 reps to failure if you had to (60\% of 1RM).” Also, don’t do GVT for prolonged periods of time: 4–6 weeks is long enough to make tremendous gains.
How many weeks should I do German volume training?
German Volume Training: The Program You are recommended to follow this training program for about 4–6 weeks before deloading or switching up your routine. You will train three times per week, each training session consisting of four exercises, split into two supersets x two exercises.
How much weight should I use with German volume training?
You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60\% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.
How do you warm up for German Volume Training?
Warming up Start with dynamic stretches, especially with the body parts that you’ll be focusing on that day. You don’t have to spend a long time warming up, just take 5 to 10 minutes to prepare your body and mind for your intense workout. You can even do a lightweight set to warm up your muscles.
How good is German Volume Training?
So at best, German Volume Training provides no benefit, and at worst, the extra sets impair our size an strength gains. In both studies, the researchers concluded that muscle growth was maximized after 4–6 sets, at which point extra work stops yielding extra muscle growth.
How often should you do German Volume Training?
2 to 3 times per week
German volume training (GVT) is a challenging program that effectively yields muscle gains. Do a GVT session 2 to 3 times per week. The intensity of the program requires you to completely rest and recuperate between sessions. Change your routine frequently to avoid plateaus.
Do you superset German Volume Training?
Also known as the “10-sets method,” GVT works because you target muscle fibers with a high volume of work in a short amount of time. A typical routine is performed in supersets, switching back and forth between two exercises. And because GVT is so simple, you don’t need a serious strength-training background.