German volume training (GVT), is often called 10 × 10 workoutIs strong with high volumes and how hypertrophy that stand tests when the ring with growth and sports. Its roots return to the weight coach of Europe in the 1970s, but it is popular in the United States by Modern Charles, modern exercise.

The method is straightforward that im a disorder: you show 10 sets of 10 repetition Of a single mixing exercise, usually with about 60% of your Pro Max. Posted by many improvements, programs forces your muscular to adjust, leading to size and strength. While all the recipe looks simple, intensity, discipline and rehabilitation required to complete the most desired training system.

What is German volume training?

German volume training is a Decisions of high resistance training Main decor for Muscle muscle. Unlike traditional projects that emphasize the advanced overload through weight adding, GVT stressed all Times under pressure and predatory tire.

• The project is around structures 10 series of 10 reps For one primary movement.
• Restation period is modeled moderately kept, usually 60-90 secondsWhich increases the pressure in scam.
• Accessories are often included, but a spine of the programs are cruel 10 × 10.

Simplicity is a deception: Most of the cancers: most not because of the intention and stress and stress and stress and stress and stressfulness required through a strict form.

How's GVT work?

Reason behind GVT is from that principle Muscle growth is seriously affected by the trained quantities. By pressing muscle groups via 100 reps to all reps in challenging loads, you created:

• Mechanical tension: Duplicate effort at moderate load pressure to muscle fibers.
• The tire of the sub: Brief rest periods prevent full recovery, extending muscle and digestive stress.
• Fiber Receiving: The first set of settings in the fiber that is slow, while the time is later, when it is highly exposed to the machinery.

Together, these mechanisms driving hypertrophy, which is the reason GVT gained a reputation as "shockhock" for busts.

Where to train German language languages ​​German works

While not a long-term program, German vote training can be highly effective for the lift, who wants to push their progress. Some benefits include:

Hypertrophy gains: Mrs. Little Shock volume shock Can cause muscle growth, nutrition and recovery is sufficient.

Body creation period: For meditated and advanced upgrades require a specific period of hypertrophy, GVT can be useful. Have Slow temptations and high quantities Can ride a new adjustment and separating the snowboard.

Mixing things up: Sometimes people The cruel of 10 × 10 squats or bench bench Is a disturbance necessary to force adjustment. While painful, shock can be made up of progress if your training is adult.

Dial over the term: For advanced candidates - especially at the age at 35 years of age at a strong -cht ability can be used as Short-term strategy (7-14 days). When followed by the doado, it may unlock new growth.

Example German German Training Training

The old gvt program usually is divided into Top and lower days With focus on the mixture of compound. Below is a 5-day example:

Day 1: Chest & Return

• Press the Press button: 10 × 10 (60% 1MR, 60-90 segments)
• Pull up (weight if possible): 10 × 10
• Incline Dumbbell Fly: 3 × 12
• Robbell row: 3 × 12

Day 2: Legs & Abs

• Squats: 10 × 10
• Romania: 10 × 10
• Hanging up the rise: 3 × 15
• Cruntch Weight: 3 × 20

Day 3: Rest or active recovery

DAY 4: Shoulder and arms

• Click Ovehead: 10 × 10
• Curls Barcell: 10 × 10
• Skull play: 10 × 10
• Side lift: 3 × 12

DAY 5: Legs (Change)

• Deadline: 10 × 10
• Page Squats: 10 × 10
• Calf Rades: 4 × 15
• AB rollouts: 3 × 12

Day 6 & 7: Holiday

This type of routine is usually running for 4-6 weeks Before converted into a low volume, the wearler program.

The research says about 10 × 10

In 2018, Education The impact of Germany trained training projects of 12 weeks of muscle strength and hypertrophy- trial education Classic inspection 10 × 10 volume protocol Compared to a Fall - Volume 5 × 10 Protocol.

The result is surprising for many trainers who have considered a "Gold standard" for hypertrophy:

• There is no significant difference In a result result or strength between 10 × 10 and 5 × 10.
• Upper body (bench press) Great preferred in groups of 5 × 10.
• Low body (Squat / Low mass) Show a little edge towards 10 × 10 - but not statistically significant.
• Interesting, week 6-12, 10 × 10 Group Lost leg massRecommended as a low-body unsistence.

Vehicles: Full 12 weeks of 10 × 10 appears too much, and hypertrophy are not dying with the intermediate 5 × 10. If you are going to use it Half a week.

Practical advice

If you want to know about German quantity training, this is how I approach it today:

• Whoever should try: Intermediate upgrades / advanced training experience 2-5 years, with the main body or whom chase hypertrophy hunt.
• Duration: Supreme 4-6 weeks For the course of hypertroprophy. For too much strateckels, just 1-2 weeks Before doading.
• Audio Ramp-Up: Do not jump straight from 3 × 10 to 10 × 10. Weekly Progress In Weekly (5 × 10 × 10).
• Frequency: Use sparingly-1-2 run per year.
• Project design: Considered Upper / lower During the body parts vary for balance and better recovery.
• Test Progress: Spread Measure girth girth and light weight Before and after, rather expect to be expected to improve stronger.

Why I will not use GVT as Primary application

Because of the intensity (load) must be reduced to survival of high volumes, Absolute strength is often a cage or even regressses During the GVT term. The strength is often returned after recovery, but this makes it a bad choice for the implementation of the implementation.

Recovery limit

The highest lift Cannot be resistant Recovery needs. Sleep, nutrition, and all pressure management must be calling for GVT to produce.

Time cost

Perform 10 series per exercise Is only time. Normal workouts shrinks only 1-3 machine with main quantities because of the overwhelming volumes, make it highly effective for business specialists.

My advice as trainers:

Interesting thing, Chaiquin Charles is one of the most important coaches that have promoted GVT seriously in his influence, 2000.

Trial Training German German quantity training and with customers, I've concluded the same as research:

• I rarely, if ever, clarify 10 × 10 long-term.
• A 5 × 10 methods Achieved almost the same result without recovery burden.
• For the highest election, there Better, a sustainable joy There.

Frequently Asked Questions

1. Is the German dose of German training for strength or just size?

GVT is primarily is how hypertrophy. While the strength benefits can occur, it is less effective than the repress of rep, Heavier Load-Load-Loading.

2. Can a GVT try beginner to try?

Not recommended. Beginners should focus on learning techniques, strengthening the basis, and have a progressive volume.

3. How long should I follow GVT?

Typically 4-6 weeks. Long cycling often result in excessive return and excessively.

4. What is the most appropriate break between the package?

Between 60-90 seconds. Too long reduce metabolic pressure; Too short may cause premature failure.

.. I need food supplements for GVT?

While not necessary, as protein whey, creatine, and BCAAs may support restoration and muscle repairs due to the most functional.

Last thoughts

German volume training has a place that has a meaningful place in the use of body, but Both Research and experience shows both of them to show it overrated A long-term program. While 10 × 10 can provide a shocking stimulus and stimulating a boost motivation and 5 × 10 appears equally effective with less restoration costs.

For the highest lift, GVT has been treated the best Short-term tools, not a lifestyle. Use it sparingly to destroy the plateaus, try the volume of training, or periodically over the strategy. In addition, it has more effective and sustainable hypertrophy way.