CHARLES POLIQUIN GERMAN VOLUME TRAINING PDF

With this series on how to build muscle and strength, you will learn which program is right for you, what to eat and how to reach your athletic goals: welcome to German Volume Training. The first vital point is nutrition. Without a solid nutritional base you will not see results, no matter how hard you train. German Volume Training is a tried and tested method that many successful athletes have used to pack on mass and muscle. The core of German volume training is 10 sets of 10 reps for a single body part per workout. Plus accessory work.

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Back in the s, the coach of the German national weightlifting team came up with a novel plan to bulk up some of his lifters. The routine was characterized by intense, rigid work and rest structures — and for its results. If the name intimidates you, it should. But, if you have the intestinal fortitude to try it, the gains can be well worth the grueling effort. Achtung, baby. Order Now. For a full compendium of fitness knowledge, check out the Men's Health Encyclopedia of Muscle.

The volume is chock full of workout routines, helpful training tips, and definitions for just about every gym-related term you've ever wanted to know. Start with a load that allows you 20 reps this may equate to around 60 percent of your max , but perform only As your nervous system adapts, you may find that your reps increase again by the last few sets.

Just keep aiming for 10 reps, and make note of how many reps you get each set. When you can do all 10 sets for 10 reps, increase the weight by 5 percent the next time you do the workout. Lifts that have a big range of motion squats, deadlifts, chinups should be done with a tempo 4 seconds downward for the eccentric portion, 0 second pause at the bottom, 2 seconds up for the concentric portion, 0 seconds at the top ; shorter-range moves leg curls, cable rows can be done with a Do only one exercise per body part with the 10 x 10 system, and only up to two exercises with this method in a single workout.

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 exercises total, your workout is over. For GVT to work, you have to be able to recover from each session, so train each body part only once every 4 to 5 days. Try the following split:. The workouts correspond to the training split outlined above. Alternate sets of the paired exercises marked A and B. Perform the remaining exercises as straight sets, completing one set after another, in turn. Do not take any sets to failure — quit when you have one rep left in you.

Over time, work to get all 10 reps for each set, and then increase the load by 5 percent. Try the program for 4 weeks. Lie back against a flat bench with a dumbbell in each hand at shoulder level. Press the dumbbells over your chest, and then lower them back to your chest. Sit at a pulldown station, and secure your knees under the pads. Grasp the bar with your hands at shoulder width and your palms facing away from you. Pull the bar to your collarbone, and control its path back up. Set an adjustable bench to a degree incline, and lie back against it with a dumbbell in each hand.

Press the dumbbells from shoulder level to overhead and turn your palms in to face each other. Bend your elbows slightly and slowly spread your arms apart, lowering the weights out to your sides until you feel a stretch in your chest. Bring the dumbbells back over your chest, as if you were giving someone a bear hug.

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with your palms facing each other. Step back to place tension on the cable.

Draw your shoulder blades together and down as you pull the handle to your forehead, so your palms face your ears and your upper back is fully contracted. Set up in a squat rack and grasp the bar with your hands as far apart as is comfortable.

Step under the rack and squeeze your shoulder blades together and down, wedging yourself under the bar so that it rests on your traps or the back of your shoulders. Nudge the bar out of the rack and step back, setting your feet at shoulder width with your toes turned slightly outward. Take a deep breath into your belly and bend your hips back, then bend your knees and lower your body down.

Push your knees out as you descend. Go as low as you can while keeping your head, spine, and pelvis aligned, and then extend your hips and knees to return to standing. Curl the weight until your hamstrings are fully contracted and then extend your legs. Use a standing calf raise machine, or stand on a block or step with a dumbbell in one hand, while holding onto something for support with the other.

Lower your heels toward the floor until you feel a stretch in your calves. Drive the balls of your feet into the foot plate or step, and contract your calves, raising your heels as high as possible. Control the descent on each rep. Get into a pushup position, and then bend your elbows to lower your forearms to the floor. Hold your body in a straight line with your ribs pulled down and your tailbone tucked under. Note that there is no tempo for planks.

Arch your back, pulling your shoulder blades down and together. Grasp the bar with hands at shoulder width and pull it out of the rack. Take a deep breath, tighten your glutes, and lower the bar to your sternum, tucking your elbows 45 degrees to your sides on the descent.

When the bar touches your body, push your feet into the floor and press the bar up at the same time. Hold a barbell in front of your thighs with your hands shoulder width apart. Stand with your feet at shoulder width and your knees slightly bent. Keeping your upper arms in place, curl the bar until your biceps are fully contracted, and then lower back down. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Raise your arms out 90 degrees to your sides with elbows straight, and then lower back down.

Set an adjustable bench to a degree angle, and lie on it chest-down. Grasp a dumbbell in each hand and, keeping your arms straight, raise your arms out to your sides at 90 degrees. Pull your shoulder blades together and downward as you lift, and then lower the weights back down.

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All in One Guide to German Volume Training (GVT)

Back in the s, the coach of the German national weightlifting team came up with a novel plan to bulk up some of his lifters. The routine was characterized by intense, rigid work and rest structures — and for its results. If the name intimidates you, it should. But, if you have the intestinal fortitude to try it, the gains can be well worth the grueling effort. Achtung, baby. Order Now. For a full compendium of fitness knowledge, check out the Men's Health Encyclopedia of Muscle.

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German Volume Training Programs

It's brutally hard, but I've found it to be an effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method. BodyFit is your solution to all things fitness. Join today and unleash the power of PLUS! Supersets and trisets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus.

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German Volume Training: A Great Way to Build Muscle

In training terms, volume refers to the total weight lifted during a session. If you want to increase your volume, the most sensible way to do it is to increase the number of sets you perform. Renowned strength coach Charles Poliquin was well aware of this when he created his German Volume Training GVT protocol, which essentially involves doing ten sets of ten reps of an exercise. Ideally you should start to fail two or three sets out from the finish, but you should still continue and do as many reps as you can in the final set. This four-week plan is made up of three workouts. In the first you work your chest and back so that you can challenge one target muscle group while the other recovers, doing the first two moves as a superset to make it as testing and efficient as possible. You only do two GVT moves because it is such a demanding way to train.

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How to Use German Volume Training to Crush Your Workouts

German Volume Training GVT , commonly referred to as the "10x10 workout", is a form of weight training. It employs high set counts and moderate repetitions. GVT workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. GVT training programs emphasize different muscle groups each day in order to work the targeted muscle groups close to their breaking points, causing the body to build muscle mass quickly. Guidelines ensure trainer safety - rest is important between sets, and should last between 60 and 90 seconds.

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