GERMAN VOLUME TRAINING (GVT)
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
'Overload', especially in the form of regular workout changes, is one of the simplist things you can do to ensure you continue on a path to progression, and goal achievement.
Performing different repetition and sets ranges, trying different training principles, and different forms of training etc, not only keeps your workouts fresh and places huge demand on your muscles, but very importantly keeps you mentally stimulated too.
One of the most popular questions in resistance training is how to pack on lean muscle mass.
With this in mind one of the best training principles is the 10 set principle, or as it is better known - German Volume Training.
Strength & conditioning coaches worldwide regularly use this principle as it is excellent for athletes who need to pack on muscle in the off-season.
The most popular rep/set range is 10 sets of 10 repetitions. However, if you've read any of my other blogs you'll know that I like to do things differently, especially as I believe that every training principle can be improved upon; but mainly because I strongly believe that everyone is an individual, and as such will respond differently to training stimulii.
The change I've made is slight, but important if increases in lean muscle mass is your main goal.
After thoroughly testing different repetition ranges for this particular training principle, my preference is 10 sets of 9 repetitions. Choosing a repetition range of 7-12 is known for achieving the best hypertrophy gains leading to maximal strength. By all means play about with 10 sets of 7,8,9,10,11 or 12 repetitions, to find which range achieves the best lean muscle mass gains for you. Whichever number of repetitions you pluck for, you must ensure you are able to perform the same number of reps for all 10 sets.
Once you have decided on the number of repetitions you are going to work with you'll need to chose the right resistance. You want to chose a weight you can lift for double the number of repetitions e.g. 14RM (rep max) for 7 reps; 16RM for 8 reps; 18RM for 9 reps; 20RM for 10 reps; 22RM for 11 reps; and finally 24RM for 12 reps.
As well as the 2 compound exercises, I have chosen to finish off the workouts with 2 isolation exercises to completely stress the relevant muscles for 2 supersets of 6 - 8 reps.
As with most other training principles, I recommend that you design and perform your own GVT workouts for a minimum of 4 weeks, to allow for adaptation, but for no longer than 6 weeks, to ensure you/your muscles don't plateau.
As always, you must look to increase the resistances once you can perform all 10 sets in strict form, without using forced reps, or having to increase your rest periods.
Some people question the value of the first few sets, especially as they will feel lighter than you will have been used to, if you normally work to muscular fatigue with each set. However, as a result of exercise choice, the fact that you perform the exercises as supersets and that you must only have 60 seconds rest between, results in cumulative fatigue.
You must perform only one exercise per bodypart; as a result you'll need to chose compound exercises, which recruit multiple muscle groups, as opposed to single muscle group isolation exercises.
I have chosen bodypart splits inkeeping with the theory within my blog OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS All exercises are 10 sets of 9 repetitions unless stated.
Try the workouts below for starters. By all means get in touch and let me know how you get on.
Legs
Barbell Raised Heel Front Squats superset with
Barbell Stiff Leg Deadlifts
Dumbbell Alternate Leg Step Lunges (2 x 6-8 Each Leg) superset with
Barbell Deadlifts (2 x 6-8)
Back & Triceps
Neutral Grip Pull-Ups (use a suspension trainer if you cannot complete all prescribed repetitions) superset with
Lying EZ Bar Close Grip Presses
Incline Bench Prone Dumbbell Rows (2 x 6-8) superset with
Seated EZ Bar Overhead Tricep Extensions (2 x 6-8)
Trapezius & Chest
EZ Bar Close Grip Upright Rows superset with
Flat Bench Barbell Chest Press
Barbell Shrugs (2 x 6-8) superset with
30 Degree Incline Dumbbell Flyes
Shoulders & Biceps
Seated Dumbbell Shoulder Press superset with
EZ bar Bicep Curls
Incline Bench Prone Dumbbell Lateral Raises (2 x 6-8) superset with
Incline Bench Dumbbell Preacher Curls (2 x 6-8 each arm)
Triceps & Biceps
EZ Bar California Press superset with
Seated Dumbbell Zottmann Curls
Decline Bench Dumbbell Tricep Extensions (2 x 6-8) superset with
Close Grip Chin-Ups (2 x 6-8)
