Do you want to pack on more muscle mass in the next 6 weeks? I suggest you read this.

For bodybuilders, and weightlifters who may have reached a plateau or are looking for a change in their routine try the German Volume Training method a try. Whether you call it German Volume Training, GVT, 10X10, or the 10 set method this routine gets results. I have not found a better weight lifting routine for quick muscle mass gains. It is simple in design but brutal in its execution.

German Volume Training is believed to have originated in Germany in the mid 70s along with similar routines by Vince Gironda in the U.S. German Volume Training eventually became popular in North America through Charles Poliquin and his teachings. The GVT was originally used in Germany in the off-season to help bodybuilders gain lean body mass. It proved to be such an efficient and powerful weight training program that lifters would often end up jumping to the next weight class within 12 weeks.

GVT works because of the immense load placed on the muscles. For the body to adapt and compensate for the repeated effort the muscle hypertrophies.

With the German Volume Training weight-training program it is essential that you have the proper diet. You will burn more calories than you normally would so ensure you are eating enough and have sufficient protein. Some lifters have reported gains of 10 pounds over a 6-week cycle.

EAS Products

The program is simple, 10 sets of 10 at 60% of your one rep max. Sounds easy but wait until your sixth set. The weight is to remain constant throughout the 10 sets with 60 seconds between each set. Generally there are only two exercises done per body part per day. The first exercise must be a compound movement. For the second exercise you only need do 3 sets of 30 with 60 seconds rest. When you can complete all 10 sets of 10 reps with good form increase the weight by 5%. NOTE: the weight is to be increased ONLY when you can do the full 10 x 10 in GOOD form.

Do not extend this program for more than 6 weeks. As for training frequency, it is recommended that you work each body part once every 5 days and never repeat the same exercise in any given 10-day span. GVT tempo for compound movements is 4 seconds down and explode up. No pause at the top or bottom.

Each weak change the compound exercise that you have chosen for that particular body part. Example week one for chest; week one: bench, week two: incline dumbbells, week 3: decline

A typical chest and back workout for a person with a max bench of 300lbs would look like this:
Bench: 10 – 180lbs x 10
Flies: 3 - 30lbs x 15 - 20

Chins 10 x 10 with body weight
Done!

Day 2: Legs
Day 3: off
Day 4: Arms
Day 5: Off
Day 6: Chest and Back
Day 7: Legs
Day 8: Off
Day 9: Arms
Day 10: off


When it comes time for the smaller muscle groups like the arms, 3 sets of 10-15 reps will do.

QFAC Bodybuilding is your complete one-stop for ALL of your diet and exercise needs!

- keep the tempo4x0x0
- EAT, EAT have 30 – 40g of protein within 10 minutes of completing your work out
- When you can do 10x10 with perfect form and tempo increase weight
- Do not follow this weight training program for more than 6 weeks
- Rest is to be at 60 seconds and 90 seconds if supersetting
- EAT

All the best in your weight training programs
Jason

powerlifting bodybuilding weight training
powerlifting bodybuilding weight training blog
Increase your energy and encrease your lifts - Get your free sample of A.C.T. energy drink