musclemommy30
Member
As of late, I've incorporated German Volume Training once a week to my leg routine. My goal is to increase hypertrophy in my guads/ glutes/calves when I do this. It definitely helped break my leg plateau.
Women typically have an advantage in leg training, so this may not be for some males inexperienced with high reps/moderate weight via lower body.
But wtf this isn't supposed to "feel good" lol bring the pain!
Here's an overview..
Crank out 10 reps of each exercise you do for 10 sets. It’s grueling, yes, but after just a few workouts you’ll see major gains in lean muscle mass, as well as fat loss.
GVT is believed to have originated in Germany in the 1970s. It became popular in the 1990s when Canadian strength coach Charles Poliquin used it to train professional athletes. Also known as the “10-sets method,” GVT works because you target muscle fibers with a high volume of work in a short amount of time.
A typical routine is performed in supersets, switching back and forth between two exercises. “You knock out a very specific number of motor units [individual neurons within a muscle, and all the muscle fibers they cause to contract] and completely trash them,” says Poliquin. Your body adapts to this stress by hypertrophying the targeted fibers, or making the muscles bigger.
When combined with proper nutrition, GVT produces incredible gains. By increasing muscle, you boost your metabolism even when you’re not exercising. And because GVT is so simple, you don’t need a serious strength-training background. The quick results are great motivation to stick with the routine, and it’s safe, too, Poliquin says. Since you don’t go to failure on every set, you don’t risk doing any lasting damage to your muscles.
First off , know your body! The idea is not to drop set but to maintain moderate-heavy weight according to your abilities.
Example: Personally at the moment I maintain GVT squats @135 lbs then immediately superset with dead lifts @135. I plan to increase weight once this is no longer a challenge. I also include other major compound moves and incorporate them in a giant circuit/ superset with minimal rest.
Give it a go if you are trying to shake things up in your routine! And if you are a GVT advocate ...feel free to share your experiences/training!
Xoxo
MM30
Women typically have an advantage in leg training, so this may not be for some males inexperienced with high reps/moderate weight via lower body.
But wtf this isn't supposed to "feel good" lol bring the pain!
Here's an overview..
Crank out 10 reps of each exercise you do for 10 sets. It’s grueling, yes, but after just a few workouts you’ll see major gains in lean muscle mass, as well as fat loss.
GVT is believed to have originated in Germany in the 1970s. It became popular in the 1990s when Canadian strength coach Charles Poliquin used it to train professional athletes. Also known as the “10-sets method,” GVT works because you target muscle fibers with a high volume of work in a short amount of time.
A typical routine is performed in supersets, switching back and forth between two exercises. “You knock out a very specific number of motor units [individual neurons within a muscle, and all the muscle fibers they cause to contract] and completely trash them,” says Poliquin. Your body adapts to this stress by hypertrophying the targeted fibers, or making the muscles bigger.
When combined with proper nutrition, GVT produces incredible gains. By increasing muscle, you boost your metabolism even when you’re not exercising. And because GVT is so simple, you don’t need a serious strength-training background. The quick results are great motivation to stick with the routine, and it’s safe, too, Poliquin says. Since you don’t go to failure on every set, you don’t risk doing any lasting damage to your muscles.
First off , know your body! The idea is not to drop set but to maintain moderate-heavy weight according to your abilities.
Example: Personally at the moment I maintain GVT squats @135 lbs then immediately superset with dead lifts @135. I plan to increase weight once this is no longer a challenge. I also include other major compound moves and incorporate them in a giant circuit/ superset with minimal rest.
Give it a go if you are trying to shake things up in your routine! And if you are a GVT advocate ...feel free to share your experiences/training!
Xoxo
MM30
