Muscle gain program!

يناير 16, 2024آخر تحديث: يناير 16, 2024

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Have you ever heard of German Volume Training (GVT), this training method popular among gym enthusiasts? BodyBuilding ? Did you know that it was widely popularized in the 90s by celebrities? Charles PoliquinFamous coach? GVT is a strength training method that can truly transform your training style. If you're ready for an extreme challenge, read on to find out how GVT could be the key to your challenge Gain more muscle.

What is German Volumetric Training?

GVT is based on a simple but brutal principle: execution 10 sets of 10 reps For every exercise. That's what we call it 10 series method. Without a goal? incentivizeEnlarged cell size Muscle growth, that is, the growth of your muscles, through high training volume.

The idea behind GVT is to cause extreme muscle fatigue. By forcefully stressing a muscle group, we create mechanical stress that triggers an adaptive response from the body. This means that our muscles will grow to adapt to this high level of stress.

However, recovery is no less important in the case of GVT. Why ? Because during the recovery period, the body repairs and builds muscles. Therefore, by combining high training volume with adequate recovery, we maximize muscle growth potential.

Who is GVT?

GVT is for you if you are looking to do so Muscle gain And improve your power And your endurance. However, it requires a significant commitment in terms of time and energy, as the workouts are intense and long. Additionally, due to its intensity, GVT may not be suitable for those new to the world of strength training.

To get started with GVT, here are some things to keep in mind:

Choose exercises Compound movements that use several muscle groups are preferred. For example, squat, bench press, barbell row, etc.
Determine the appropriate load : Your workload should be between about 60 and 70% of what you can lift at one repetition max.
Manage sets and repetitions : Aim to perform 10 sets of 10 repetitions for each exercise. This is where the principle of GVT lies.

The importance of progress

In JVT, L Progress necessary. If you can complete 10 sets of 10 repetitions with a certain load, it is necessary to increase the load even by one or two kilograms. This is how you create gradual overload, which is a major factor in thisEnlarged cell size muscular.

Examples of GVT program

Training tips : Do not neglect preparation before carrying out your session. Before doing the first exercise, start with some joint warm-up, then do a specific warm-up: 2 or 3 light series of the first exercise, increasing the load, until you reach the effective load that you will maintain to perform your exercise. series. Take a maximum of 5 minutes of rest between each exercise. As the training weeks progress, remember to increase the load according to your RPE.