German Volume Training (GVT) is a great way to build lean muscle and raw strength. If this is your goal, and you are yet to try GVT, maybe it’s time to start adding this to your routine! If you are unsure, this article will give you the fundamentals to get you started. When combined with proper nutrition GVT can lead to incredible personal #Gainz. Choosing the right supplements are essential in building muscle and recovery, however we will cover this later on.
So what is GVT….????
The Theory
German Volume Training (GVT) originated in Germany in the 1970’s. It’s said to have been used by German weightlifters in the off season to gain lean body mass, it proved so effective that lifters often moved up a full weight class in 12 weeks! (It’s worth bearing in mind that these guys were genetically predisposed to gaining muscle faster than most of us though, having said that GET INVOLVED! It’s great for beginners and the experienced alike. Raw brute strength and power!
It is a tried a tested form of training that gets results. It’ll hurt like hell, by the end of this short session you’ll have tested your muscle capacity and mental fortitude. The idea isn’t complicated and really quite simple, smash your system with volume. This in turn puts a huge demand on your muscles and the net result is your body creates more muscle to handle the work you’re doing.
The basis of it is to perform one basic movement per body part, usually a compound lift and work at 65%-70% of your 1 rep max.
Getting Started
If you haven’t tested this before to get started you’ll need to find your 1 rep max. For the beginners keep it simple, back squat, front squat & deadlift. The main compound lifts are the best exercises to benefit your overall strength, so stick with those to get this started.
For those of you who’ve forgotten your maths to work out 65% of your 1 rep max back squat at 130kg then it’s simple, 130 x 0.65 = 84.5kg. There you go easy! That’s the easy bit though.
It’s very important to mention that these lifts MUST be performed perfectly; there can be no room for poor form as some of these lifts put a lot of stress on your vertebrae. So to re-iterate, perfect form is key here! The last thing anyone wants is a slipped disk. That said you should find good form happens as a net result of enough rest between sets anyway, you will perform the reps and give yourself enough time between sets to recover and hit the lift again confidently.
There are various ways to practice GVT, the original is 10×10, 10 sets of 10 reps. This amount of volume is pretty gruelling, so it’s something to work towards for the initiated and time served!
A good rep range to start on is 3 or 4 (and build from there) for 10 sets with approximately 1 minute between sets, the general time frame is to perform your lifts every 60 or 90 seconds. It will start easy but after 4-5 minutes the pain will kick in. When it does you’re looking to perform each lift with perfect form, if you’re finding you’re arching your back then drop the weight and find a safe weight to work with. I want to emphasise that if you are unfamiliar with these lifts then start light and slowly work up the weight so that it’s difficult but doable and most of all safe.
The idea is to work to capacity but not to failure, you shock your system then give your body the nutrients to build and repair. You need to take on the calories and the correct nutrients in order for your body to have what it needs build lean muscle. Your muscles will be very sore the next day (DOMS) but with correct nutrition you will speed up your recovery time to be able to work to full capacity again sooner.
If you’re doing this along-side a fitness routine then start your workout with GVT then do your metabolic conditioning afterwards, make sure you keep it short and sharp up to a max of 12-15mins work. You don’t want to burn too many extra calories if hypertrophy is the aim. If Hypertrophy is the goal then work different body parts, i.e part 1 – squats (lower body), part 2 – bench (upper body). See example below.
You should do your GVT routines for a maximum of 6 weeks; you should not go on for longer as you do not want to over train. Overtraining will result in fatigue, and enough rest is imperative to your progress.
Some Examples
Day 1
Workout 1
Back Squat / Front Squat
4 x 65% 1rep max
Rest 60 seconds
Repeat – 10 sets
*******
Workout 2
Bench Press
4 x 65% 1rep max
Rest 60 seconds
Repeat
*******
Day 2
Workout 1
Deadlift
4 x 65% 1 rep max
Rest 60 seconds
Repeat
*******
Workout 2
Weighted Pull Ups
4 x 65% 1 rep max
Rest 60 seconds
Repeat
*******
As you become adept at this you can start to change the rep range and increase either the reps or the weight. For example you can stay at 4 reps but increase the % weight to 70% or alternately you can keep the % the same but start to increase the reps to 6 each set. Let your body adapt to the training and only consider doing this after the first month though.
Some extra tips:
A good lifting belt helps with form, especially later after the 5th or 6th minute as you become fatigued. Good form is everything. Having said that don’t rely on your belt from lift 1, set 1. The main compound lifts rely on your core strength, using a belt will help but it takes away from your own core so only use the belt when you feel you’re on the edge of losing good form.
Develop your core strength by testing your max time plank hold. You should do this 2-3 times per week, at the gym after training as part of your cool down or failing that you can do it at home. For those who don’t know here’s a short explanation.
Nutrition
The nutrition aspect is potentially a whole other mail shot! Nutrition is key to this form of training. In the main you will want an All-In-One product, with high protein, high carbohydrate, creatine, glutamine and BCAA’s. All-in-one products include PhD Synergy Iso-7, MP Arnold Iron Mass, Reflex One Stop Xtreme, Sci-MX OMNI Hardcore / Leancore or USN Muscle Fuel Anbolic. These products are perfect for size, strength and power gains, they contain the key aspects of nutrition needed for recovery and muscle growth. If you want to improve and recovery faster to be able to train again sooner then these are highly recommended as a solid base.
Additional supplements that can help include:
- BCAA’s in either capsule or powder form, we at #Gainz would recommend a powder form as you can drink these while you train (perfect for GVT as your body will absorb the much needed BCAA’s during your rest period) and also important next day for added recovery.
- ZMA is a big help as it helps you fall into a deep sleep, a lot of your hormone production occurs at night and a deeper natural sleep helps your body recover for the next day.
- The last supplement to aid you is a good testosterone booster, there are a variety of testosterone boosters on the market by different companies but we recommend Dedicated Dominate and MHP T-Bomb 2 as two of the best. The base products in all testosterone boosters are nearly always Tribulus or D-Aaspartic Acid, both of these are natural and have no negative effects, if anything it is purely positive. The benefits of higher testosterone in your system are that you have an ideal environment for increased muscle building and repair. Testosterone metabolises body fat and converts protein to muscle more efficiently. A test booster goes hand in hand with ZMA.
Summary:
Training
- Find your 1 rep max lifts
- Calculate your 65%-70% of your lifts
- Perform lifts safely. Be very strict with yourself.
- Start on 3-4 reps for 10 sets
- Rest 60 to 90 secs between sets
- Keep perfect form
- Get the right nutrition for growth, recovery and strength.
- Train up to 3-5 times per week
- Train to a max of 6 weeks.
- Re-test your 1 rep max
Nutrition
- An all in one protein powder
- BCAA powder or capsules
- ZMA
- Testosterone Booster
Article Written by Nicholas Richardson, Owner of Gainz Sports Supplements, Cardiff
www.gainzsportsnutrition.co.uk
