Learn how to use German Volume Training correctly and accelerate your results
or GVT (German Volume Training)is one more advanced bodybuilding technique. Like the drop-set and the bi-set, the training method is not recommended for beginners. However, as long as you have the guidance and follow-up of a properly trained professional, all of these training styles can provide great benefits and accelerate the results of muscle gain and even weight loss.
“I like to work with my students always using an advanced training technique for each muscle group. You don’t necessarily have to use the same technique for everyone, you can mix it up. The GVT was predetermined that it should be used in all muscle groups, however, when it’s about understanding advanced training techniques you should always think about personalization: take the concept and apply it as you find it most interesting based on your goals and your body “, advises the trainer Leandro Gemello.
According to the expert, the technique can be used in any bodybuilding exercise. However, the preference is for multi-joint movements, which recruit more than one joint. Some examples are: chest bench; squats for the legs and back rows.
How to do the GVT
After choosing the exercise, “we do 10 sets of 10 repetitions. Here another adaptation is needed, we will not do 10 repetitions and we will stop, we will do all 10 sets to complete the failure. Too far from 10 repetitions, that is, do it under 8 or above 12, we adjust the load so that there is a sag close to 8 to 12 movements, “explains the coach.
That is, suppose you want to gain more muscle mass in the chest region and, therefore, you have chosen the bench press. When you hit the gym and do a good warm-up, your goal will be to do 10 sets of about 10 movements in this exercise. The idea is to always adjust the load so that you can perform at least 8 repetitions, without exceeding the 12 movement mark.
“It is normal to start with a higher load and gradually reduce, as the time interval is fixed at a maximum of 1 or 2 minutes, regardless of the exercise chosen. Therefore, it will be 10 sets until failure with 1 or 2 minutes of rest of a single exercise. What we need to remember is: going beyond 20 sets in a muscle group is not normal. Pay attention to this when setting up your workout, “concludes Twin.
This means that after doing the GVT you will have already done 10 sets for a given muscle. After that, the training can continue with other exercises for the same region, however it is important not to exceed 20 total sets.
Finally, it is worth remembering that the best way to calculate the ideal training volume for your current phase, or how to adapt advanced techniques to everyday life, is with the help of a physical educator. He will be able to properly assess what you can do to achieve your goals faster and safer.
Source: Terra
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