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How To Use German Volume Training



In the 70s, the coach of the German weightlifting national team had developed a new plan to build up some of his lifters. The routine was characterized by intense, rigid work and rest structures – and their results.

In the 1990s, Canadian strength coach Charles Poliquin took over the program and has since made it known as German Volume Training (GVT). If the name intimidates you, it should. There is probably no more demanding or exhaustive weight training method out there.

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However, if you have the bowel movement to try it out, the gains can be worth the effort. Attention, baby.

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Using German Volume Training [19659010] GVT is defined by its characteristic set-and-rep scheme : 10 sets of 10.

To make matters worse, your rest periods are short: 60 seconds between sets if you make a main lift (eg squats or bench presses) and 90 to 120 seconds between sets if you do change two lifts: "The intensity must be reduced due to the volume of the sets and the lack of rest," says Don Saladino, a New York City coach known for his work with superheroes like Ryan Reynolds.

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			<span class= Getty Images Westend61

Start with a load that allows you 20 reps (this equals about 60 percent of your maximum), but only perform The weight will be too light for the first few sets, but if you get tired, you will have difficulty, and you may not be able to fight. You can get all 10 reps up to the fifth or sixth set.

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"Avoid making mistakes on every sentence," says Saladino, "and do not reduce the weight.

As your nervous system adapts, you may find that your reps are increasing by the last few phrases. Just stop 10 reps and make a note of how many repetitions you get for each set. When you can do all 10 sets for 10 r EPS, increase the weight at the next workout by 5 percent.

Speed ​​Torture

To add to the torture, you must do the exercises at a certain pace. Elevators with a large range of movement (squats, deadlifts, pull-ups) should be performed at a 4-0-2-0 pace (4 seconds down for the eccentric part, 0 seconds down, 2 seconds for the concentric) portion, 0 seconds above); Shorter movements (leg curls, cable rows) can be done with a 3-0-2-0.

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<p class= Do only one exercise per body part with the 10 x 10 system and only up to two exercises in a single workout with this method You can do two to three more exercises that train different muscle groups one more for the same muscles You've worked with 10 x 10 for three sets of 10 to 12 reps each After a total of four exercises, your workout is over.

For GVT to work, you need to be able to recover from each session so you're training each body part only 4 to 5 days once, try the following split:

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  • Monday: [1 9459035] Chest and back
  • Tuesday: Legs and belly
  • Wednesday: Rest
  • Thursday Arms and Shoulders
  • Friday: Rest
  • Saturday: Start Over

    The German Training for Volume Training

    The workouts are similar to the one described above. You will complete three different training days for five sessions per week. Alternative sets of paired exercises (marked A and B). So, do a set A, rest, then a set B, rest and repeat until all the sentences for the pair are complete. Perform the remaining exercises as even sentences, completing one sentence at a time.

    For the 10 sets of 10 exercises, choose a load that allows you to do 20 reps, and stick to all 10 sets, even if you can not do all 10 reps with good form. Do not make sentences fail – finish the process if there is just one repetition in you. Over time, work to get every 10 reps for each set, then increase the load by 5 percent. Try the program for 4 weeks.

    Day 1

    1A Weight Bench

    • Sets: 10
    • Repeats: 10
    • Tempo: 4020
    • Rest for 90 seconds
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      Mitch Almond

      Lean against a flat bench with a dumbbell in the shoulder at shoulder height, push the dumbbells over the chest and then lower them again to the top Breast.

      1B Lat Pulldown

      • Sets: 10
      • Reps: 10
      • Tempo: 4020
      • Pause for 90 seconds
         ] image

        Mitch Almond

        Sit in a pull-down station and secure your knees to the pads, hold the bar with your hands on your shoulder and palms facing away from you, pull the bar toward your collarbone and control the way back

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        2A skew fly

        • sets: 3
        • repeats: 10 to 12 [19659029] tempo: 3020
        • Pause for 60 seconds
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			<span class= Mitch Almond

          Place an adjustable bench at a 45-degree tilt angle and lie with a dumbbell in each hand against it Push the dumbbells from shoulder height upwards and flip your palms together, bending your elbows lightly and slowly spread your arms apart, taking the weights off to your sides until you have a feeling pull your chest and bring the dumbbells over your chest, as if you were embracing someone.

          2B Face Pull

          • Sets: 3
          • Reps: [194] 59035] 10 to 12
          • Tempo: 3020
          • 60 second break
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			<span class= Mitch Almond

            Befe clip a rope handle to the upper roll of a cable station. Grab one end in each hand with your palms facing each other. Step back to energize the cable. Pull the shoulder blades together and pull them down while pulling the handle against the forehead so that your palms are facing your ears and the upper back is fully contracted.

            Day 2

            1 Squat

            • Sets: 10 [19659029] Repeats: 10
            • Tempo: 4020
            • 60 seconds rest
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			<span class= Mitch Almond

              Listed in Hold the bar apart with your hands as far apart as you can comfortably, step under the rack and press the shoulder blades and push yourself under the bar so that it rests on the traps or the back of your shoulders Pull the bar out of the rack and step back, place your feet at shoulder width, moving your toes slightly outwards Without actually having to move your feet, screwing both legs into the ground as if you were standing on grass and wanting to roll it up – you'll feel your buttocks tighten and the arch of foot rise in your feet Bend in, bend your hips back, bend your knees and lower your body, push your knees down as you go down as far as you can while you head, spine and Keep your pelvis aligned and then extend your hips and knees to stand again.

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              2 leg curl

              • Sets: 3
              • Repeats: 10 to 12
              • Tempo : 3020
              • Pause for 60 seconds
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			<span class= Mitch Almond

                Lie on a leg curl machine, align your knees with the Rotate the machine's axis of rotation and secure your ankles under the pad, and then flex until your thigh muscles are fully contracted 19659046] 3 Standing Calf Raise

  • Sets: 3
  • Repeats: 10 to 12
  • Tempo: 3020
  • Pause for 60 seconds
      image

    Mitch Almond

    Use a standing calf lift machine or stand with a dumbbell in one hand on a block or step, while holding on to something with the other. Lower your heels to the floor until you feel a calf in your calves. Drive the bales into the footplate or tread, pull the calves together and raise the heels as high as possible. Control the descent with each repetition.

    4 Plank

    • Sets: 3
    • Repeats: Hold for 60 seconds
    • Pause for 60 seconds
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			<span class= Mitch Almond

      Get into a push-up position and bend your elbows to lower your forearms to the floor, keeping your body in a straight line with your ribs pulled down Note that there is no tempo for planks.

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      Day 3

      1A Close Bench Press

      • Sets: 10
      • Reps: 10
      • Tempo: 3020
      • 60 Seconds Pause
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			<span class= Mitch Almond

        Arch your back and tighten Her shoulder blades down. Grasp the bar with shoulder shoulder width and pull it out of the rack. Take a deep breath, tone your buttock muscles, and lower the bar to the sternum. When doing so, put your elbows 45 degrees to your sides. When the bar touches your body, push your feet into the ground and push the bar upwards at the same time.

        1B Barbell Curl

        • Sets: 10
        • Reps: 10
        • Tempo: 3020
        • 60 Seconds Break
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          Mitch Almond

          Hold a dumbbell in front of your thighs, hands shoulder width apart, stand with your feet slightly over shoulder width and knees, holding your upper arms in position, curl the rod until the bicep is fully retracted and lower the back.

          2 Lateral Raise

          • Sets: 3
          • Repeats: 10 to 12 [19659026] Tempo: 3020
          • 60 seconds rest
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			<span class= Mitch Almond

            Stand with your feet shoulder width apart and hold one Dumbbell in each hand. Raise your arms 90 degrees to the sides with straight elbows and then lower your back.

            3 Breast-Assisted Reverse Fly

            • Sets: 3
            • Repeats: 10 to 12
            • Tempo: 3020
            • 60 seconds rest
                image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod.s3. German:. Place an adjustable bench at an angle of 45 degrees and hang up. German:. V3.espacenet.com/textdoc? Put a dumbbell in each hand and keep your arms straight, raise your arms at a 90 degree angle to your sides. Pull the shoulder blades together and lower them when lifting. [19659139]</pre>
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