November 30, 2013

German Volume Training (GVT) inspired P-Boss Workout

November 30, 2013
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German Volume Training is a brutal form of training and can be utilised to shock your muscles into new growth.  Often used to overcome a ‘slump’ or plateau in your training using conventional methods.

 

Physique Boss German Volume Training Workouts

 

Principles of German Volume Training

  1. One Exercise. You perform one exercise per body part.  Stick with heavier, compound-style lifts that tax major muscle groups.
  2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure.  When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
  3. Rest Pause. You will be resting approximately 60-90 second between sets. For most exercises, a 60 second rest works best.

 

Routine

German Volume Training involves only three workouts per week.  For example ‘push’ movements, ‘pull’ movements and legs.   However, this can be altered as you see fit. You could structure you GVT workouts as follows:

  • Day 1: Chest, Shoulders, Triceps (PUSH)
  • Day 2: Rest
  • Day 3: Back, Biceps, Abs (PULL)
  • Day 4: Rest
  • Day 5: Quads, Hamstrings, Calves (LEGS)
  • Day 6: Rest
  • Day 7: Rest

 

Exercise Selection

Stick with basic exercises, and avoid isolation work.  Run the GVt programme for 4-6 weeks.

 

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