History
The German Volume Training (GVT) or 10 sets method is a method of Resistance Training at high volume that has its roots in Germany . It was brought to light and made famous by the famous coach Charles Poliquin, who reported that this system was born in Germany in the seventies and was popularized by Rolf Feser, coach of the national weightlifting .
GVT for beginners
start by using weight between 60 and 70% 1 Repetition Maximum and try to perform 10 sets of 10 reps on that particular weight.
Progression
When you are able to perform 10 sets of 10 reps on a particular weight you are ready to move up. Increase the weight by the smallest increment available for the next workout. Do not train to failure.
Key points
- Perform 10 sets of a very productive exercise
- Strive to perform the predetermined number of repetitions for each set
- Increase the load only when they are able to be completed all the 10 series with the load pre-determined
GVT program: Basic six week program
- Day 1: A. Pectoral and Back
- Day 2: B. Thighs, Calves, Abs
- Day 3: rest
- Day 4: C. Deltoids, biceps, triceps
- Day 5: rest
A.Pectoral and Back
Barbell bench press 10 x 10
Chins 10 x 10
incline bench 3 x 10-12
Unilateral dumbbell rowing 3 x 10-12
B. Thighs, Calves, Abs
Barbell Squat 10 x 10
leg curl 10 x 10
Leg raises 3 x 20-25
Seated calf machine 3 x 20-25
C. Deltoid, Biceps, Triceps
Dip the parallel bars 10 x 10
Hammer curls incline bench 10 x 10
Lateral Raise 3 x 10-12
Lateral raises on bench 3 x 10-12
