How Many Reps Per Set For German Volume Training

Listing Results How many reps per set for german volume training


Preview

See Also: Training Courses  Show details


Preview

Beginner’s German Volume Workout Let’s start out with the typical beginner’s 10 x 10 workout based on German Volume Training. Here’s how it works: Take 60% of your max (a weight you can do about 20 times) Perform all 10 sets of 10 reps the that same weight Rest about 90 seconds between sets There are 3 basic workouts for the beginner’s program.

Estimated Reading Time: 8 mins

See Also: Training Courses  Show details


Preview

Estimated Reading Time: 8 mins

See Also: Training Courses  Show details


Preview

It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal: Assist lifters with building muscle mass. Help lifters burn off unwanted body fat.

See Also: Training Courses, Social Work Courses  Show details


Preview

You do 10 sets of 10 reps with 60-120 seconds of rest between sets using 60 percent of your maximum on the lift. At first, the weight feels light for the number of reps prescribed. At 60 percent, you'd typically be able to perform 15 to 20 reps. But as you accumulate fatigue from set to set, the last three rounds are very hard.

See Also: Training Courses  Show details


Preview

The “German Volume Training” method is easy to follow. The goal is to do ten sets of ten reps with the same weight for each exercise. You need to start off with a light weight, approximately 50-60% of your 1 rep max weight.

See Also: Training Courses  Show details


Preview

However, the study cannot discount the amazing results many have seen with German Volume Training. To be honest The 3-week program should consist of 4 sets of 6-8 reps per exercise. Feel free to be creative with exercise selection (Still using compound movements) but the most important thing is to cut down on the volume for these 3 weeks. …

See Also: Training Courses  Show details


Preview

Here’s how German volume training works. You perform three workouts over five days and repeat that cycle six times for a 30-day program. (More advanced trainees might be advised to do the

See Also: Training Courses  Show details


Preview

Yet another study hints at an overtraining effect: 5 sets x 10 reps per exercise and session were compared with 10 sets x 10 reps per exercise and session. Due to how they structured the training sessions, however, it was rather a comparison between about 14–18 sets per session, to about 24–28 sets, divided into 1–2 sessions per week. Although both groups …

See Also: Training Courses  Show details


Preview

This is based on the premise that muscles need endless amounts of sets and reps to "shock" them into growing. You can think of this as classic bodybuilding, which the likes of Arnold promoted in the 70's. An example of the high volume approach is encapsulated in German volume training. It's a decades-old program that many modern strength coaches …

See Also: Free Online Courses  Show details


Preview

Guidelines German Volume Training method is designed to complete ten sets of ten reps with the same weight for each exercise. Beginning with a weight you could lift for 20 reps to failure. For most people this would represent 60% of their 1RM load. For example: If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

See Also: Training Courses, It Courses  Show details


Preview

German Volume Training (GVT) goes as follows: Take 1-2 compound exercises (squat, pull up, deadlift, bench press) Perform 10 sets x 10 reps per exercise Aim for 60% of your 1RM (One Rep Max) 60-90 seconds of rest periods You should aim for 10 sets of 10 reps with proper form.

See Also: Training Courses  Show details


Preview

You can do two to three other accessory exercises that train different muscle groups, or one more for the same muscles you worked with 10 x 10 for three sets of 10 to 12 reps each. After four

See Also: Training Courses  Show details


Preview

German Volume Training, or GVT (10 sets of 10 reps on an exercise), is one of the simplest yet most effective training approaches to build muscle. It has stood the test of time since versions of it have been used for over 50 years and has been recommended around the world by experts such as Charles Poliquin, the German National Weightlifting coaches, Vince …

See Also: Training Courses, Stem Courses  Show details


Preview

I believe that the optimal volume for deadlifts is 5-15 reps per week (these are only the reps done on working sets). This isn’t just because all the exercise characteristics of the deadlift, from the intensities used, muscles involved, to the common, rest-paused way of performing sets, point to a few sets of low reps as being an optimal approach – it’s the sheer …

See Also: Training Courses  Show details


Preview

German Volume Training (or GVT for short), employs 10 sets of 10 reps to obliterate muscles and force them to grow. German Volume Training gained popularity in the 1950’s, 60’s, and 70’s as it was the preferred training method of elite European strength athletes during that time. The 10×10 style of training produced gigantic muscle monsters that …

See Also: Training Courses, Social Work Courses  Show details


Preview

Sometimes exercise hurts so good. There’s the jelly legs at the finish of a 5K, the burn after a set of squat jumps, the sting of taking a foam roller to your IT band — and then there’s German Volume Training (GVT).. The premise: Crank out 10 reps of …

See Also: Training Courses, Life Sciences Courses  Show details

Please leave your comments here:

Related Topics

New Online Courses

Frequently Asked Questions

What is German volume training and should you try it??

First let's recap the most important points regarding German Volume Training: You do 10 sets of a single "most bang for your buck" exercise. You strive to do a predetermined number of reps on each set, like 10 sets of 10 reps. You alternate with the antagonist "most bang for your buck" exercise.

How many sets and Reps are in the GVT workout??

GVT is based on 10 sets. In fact, it’s probably more known for 10 x 10 (1o sets of 10 reps), though there are some further variations to complete the program. And we’ll get to those. Now if you take a look at both modern bodybuilders and powerlifters, volume is a key to both size and strength gains.

What is the best German volume training chest and back workout??

German Volume Training Chest and Back Workout 1 Incline Bench Press / Pull ups both for 10 sets x 10 reps performed as a super set. (Or Underhand Grip Pull-Downs.) 2 T-Bar Rows 4 sets x 10 reps 3 Flat Bench Flyes 4×10

How many sets and reps should I do for each exercise??

I personally think it’s best to keep your secondary exercises at 3 x 10. In addition, for those core compound exercises requiring 10 sets, you would increase the weight each week by 5-10 pounds, and decrease the reps by 1. Your program would look something like this (using 225 as an example for bench press):

Popular Search