Save a copy of your pdf training program and share it with your friends. By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. In the words of charles poliquin to say this program adds muscle fast is. 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. The official list of charles poliquins training routines. In strength training this training is often called as 10 sets 10 reps method. As you may have guessed, the german volume training method is based on volume volume meaning overall sets and reps, and volume also means blasting metal music while you workout my personal favorite. It was rumored that german volume training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks.
Nov 03, 2018 by the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. Apr 11, 2020 every once in a while there is a health and fitness expert that comes around and truly creates something spectacular. German volume training 10 sets of 10 reps lee haywards. The ultimate german volume training plan to get big muscles. German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock program for gym rats all over the planet. German volume training gvt workout plan dr workout. As the name indicates for each exercise we will do 10 sets of 10 reps. Back in 1996 charles poliquin helped make the german volume training a mainstream workout by publishing it in the magazine muscle media 2000. Ac cording to charles poliquin, the gvt workout was. Later, charles poliquin, vince gironda and bev francis were responsible for the popularity amongst americans. Charles poliquin simpleton guide to poliquin training principles 1. Pdf german volume training lyle miyashiro academia.
The official list of charles poliquins training routines hi everybody. Mar 04, 2014 one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. The late charles poliquin has a history of creating some of the most advanced training programs for elite level athletes, but in the late 90s, he really outdid himself with his creation of german volume training. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. Jun 09, 2019 the compiled work of charles poliquin. German volume training was created during the mid70s in germany and. The revolutionary, proven way to build muscle fast poliquin group. Apr 12, 2020 one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. It employs high set counts and moderate repetitions. Poliquin charles is known worldwide for producing faster. Why women need german volume training by charles poliquin even if the primary goal is fat loss, women should consider doing some german volume training. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct.
Lets preface this by saying it is a mentally and physically draining program so it is best done in the offseason and definitely not more than once a year. Jul 09, 2014 a follow on german volume training gvt video that discusses the basics of gvt and how best to implement it into your training. The official list of charles poliquin s training routines hi everybody. Since then it has been used by thousands of bodybuilders, powerlifters, weightlifters, and athletes across the globe to help gain muscular body weight. The ultimate german volume training plan to get big muscles fast. Try charles poliquins modified german volume training plan. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. No matter whether you are there for weight loss or musclebuilding, there would always be a diet. In the late 1990s, poliquin founded poliquin performance, opening the first poliquin performance center in phoenix, arizona in 2001, and the poliquin strength institute in east greenwich, rhode island in 2009. Because it has its roots in german speaking countries, i like to call it german volume training. German volume training for shocking muscle growth muscle. Some say rolf feser, the national coach of weightlifting during that time, and others say vince gironda from the u.
Rather than overcomplicating your routine, the philosophy of gvt is simple. German volume training routine by charles poliquin. Peripheral heart action pha and german body composition gbc. Jun 27, 2019 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.
German volume training or simply known as gvt in most weight training circles is a training system that has been used by powerlifters, bodybuilders and olympic lifters from all walks of life to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to see if they can do it. Apr 10, 20 german volume training routine by charles poliquin. Tweet print one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. You want to begin with a weight you could lift for 20 reps to failure if you had to. Beginnerintermediate german volume training program.
Use gvt to build muscle fast can you really gain 10 pounds of muscle in 6 weeks with german volume training. My approach to german volume training done 6 days a week using heavyweight, 10 sets and almost hitting every muscle group every day. Why women need german volume training by charles poliquin. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. Today we are going to discuss about german volume training or gvt for short. Effects of a 12week modified german volume training. All in one guide to german volume training gvt ultimate. Posted on february 27, 2011 june 9, 2019 by gregory r. German volume training free muscle mass program youtube. A typical gvt session involves performing 10 sets of 10 repetitions i. You want to begin with a weight you could lift for 10 reps to failure 10rm, if you had to push it. Burn fat and build muscle on the only program that uses weight training for weight loss. Apr 23, 2020 the goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise.
You will be glad to know that right now charles poliquin german volume training pdf is available on our online library. Once youve used this method for six workouts per body part, its time to move on to a more intensive program for a threeweek period. For most people, on most exercises, that would represent 75% of their 1rm load. How to use german volume training best weightlifting training. This german volume training program is elegant in its simplicity, but thats what the germans do best.
If youre in a rut, seeing no muscle gains, and need a dramatic change, look no. Poliquin began working as a strength coach while he was in graduate school in canada. Jacques demers, a silver olympic weightlifting medalist, accredited his strength and massive leg size to german volume training. According to charles poliquin, it is unclear as to who popularized the method. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. Introduction to the german volume training 2014 is neck training important. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser.
Theres the jelly legs at the finish of a 5k, the burn after a set of squat jumps, the sting of taking a foam roller to your it band and then theres german volume training gvt. The compiled work of charles poliquin tapered bodies. The technique was made known by the famous strength coach charles poliquin. German body composition training physical culture study. The ultimate german volume training plan to get big. For those who arent familiar with german body composition training the brain child of world famous strength coach charles poliquin. German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. The german volume training gvt principle of 10 sets of 10 reps of one particular exercise was popularised by strength coach charles poliquin many years ago. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s. Super fat loss workouts that will make you super human.
In a nut shell, his approach can be summarised as follows periods of relatively heavy weight training, with. Popularized by legendary strength coach charles poliquin, gvt involves a lot of volume, little rest, and a limited timeframe. Poliquin, the strength sensei, shares key insights from his four decades of experience training elite athletes and olympians. Burn fat and build muscle on the only program that uses weight training for weight loss charles poliquin on.
On a similar note, gbc was popularised by charles poliquin in the s after. Although this program has had many modifications and revisions, the original program was created by charles poliquin, a canadian strength expert who focussed on strength athletes in. Charles poliquin german volume training pdf download. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each. All about german volume training a brutally hard but. Aug 14, 2019 it was rumored that german volume training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. Apr 10, 20 this weeklong, split program pumps up the volume with on every exercise to maximize musclebuilding and fat loss. German volume training a must try for bodybuilders. In a nut shell, his approach can be summarised as follows periods of relatively heavy weight training, with short rest and long interval times. How to use german volume training best weightlifting. German volume training strength training weight training scribd. Does german volume training get you strong, or just big.
Ive so far made a list of chad waterburys, christian thibaudeaus and dave tates workout routines. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. Its an insane and effective method of shocking your muscles. German volume training gvt is a practice that has been used by national weightlifting coaches to increase muscle mass of their athletes in the offseason 17. How to transform your physique with german volume training. The program is a 5 day split with 3 days on and 2 days off. Renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves. German volume training gvt is a practice that has been used by national. We also have many ebooks and user guide is also related with charles poliquin german volume training pdf. You dont need to speak german to master german volume training. Charles poliquin german volume training pdf charles poliquin german volume training pdf are you looking for ebook charles poliquin german volume training pdf. Utilising the above, poliquin created the german body composition training that people have been using over the past two decades. Although this program has had many modifications and revisions, the original program was created by charles poliquin, a canadian strength expert who focussed on strength athletes in the realm of weightlifting, wrestling and power sports. German volume training 10 sets of 10 reps lee hayward.
A follow on german volume training gvt video that discusses the basics of gvt and how best to implement it into your training. Since then it has been used by thousands of bodybuilders, powerlifters, weightlifters, and athletes across the globe to. German volume training strength training weight training. German volume training a must try for bodybuilders more. To the best of my knowledge, this training system originated in germany in the mid70s and was popularized by rolf feser, who was then the national coach of weightlifting. Many articles have been written about this program, but we still get questions about how to implement it. Frequently asked questions about german volume training. The revolutionary, proven way to build muscle fast kindle edition. Dec 10, 2016 utilising the above, poliquin created the german body composition training that people have been using over the past two decades. Poliquin article on a wide range of topics from strength and muscle mass gain to nutrition and supplementation. German volume training originated in german speaking countries back in the mid70s. The german volume training workout the gvt has been advocated in the coaching and popular media as an effective training method to help. In 1996, the magazine muscle media 2000 featured an article on german volume training by canadian strength coach charles poliquin. The first phase of german volume training is based around 10.