The study also goes on to state that ‘To maximize the training effects, 4–6 sets per resistance exercise is recommended as it appears that muscular hypertrophy will plateau beyond this range and may even regress due to overtraining’ So which routine is better? A study from 2017 found ‘the 10 sets method, is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength’. Oblique’s: weighted oblique crunch (with a plate or cables) 10 x 10 repsĪs with 5 x 5 even though GVT isn’t all compound movements it is still a great regimen for building lean muscle, burning fat and increasing strength. Triceps: lying down EZ bar French press 10 x 10 repsĭonkey calf raises: 10 x 10 reps (optional) Weighted pull ups: 3 x 10 reps (optional) Lower abs: weighted knee raises 10 x 10 reps
Upper abs: weighted cable crunch 10 x 10 reps Hamstrings: Stiff leg deadlift: 10 x 10 reps So if your 1RM for squat is 315lbs, your weight would be approximately 126-157lbs.ĭue to the intensity of the workout one exercise per body part would be sufficient, in my workout plan below I have added some optional exercises too for those that can t help themselves.Īlso this workout should not be exceeded for more than 4 weeks as it could lead to injury. With a rest period of 60 seconds between sets Ten sets of ten reps, with the same weight for each exercise, so pick a weight which is suitable for that duration, so approximately 50-60% of your 1 Rep Max (1RM) This workout will help in maximising blood flow, as the muscles are hit using high volumes, and by repeatedly hitting the muscles with this kind of intensity it will allow for increased muscle hypertrophy.
The premise is that the 10 set method originated in Germany in the 70’s, and was used in the off season by weightlifters to help them gain lean mass, and the GVT method was cultivated further by Canadian weightlifter Jacques Demers.
German Volume Training (GVT) is designed to hit your larger muscle groups with intensity, and it is very simple in its execution: 10 sets x 10 reps. It sounds like a winning formula to me, so now let’s have a look at German Volume Training. This kind of workout is efficient as more muscle groups are being stimulated simultaneously, it is also more functional, it can burn more calories, and because compound movements create more muscle damage, it can lead to the increased levels of testosterone and Growth Hormone (GH). This is a great beginner or even a great back to basics program, and it’s also a great program if you don’t have access to any fancy equipment. This should help get your back on track for that particular session and the decrease in weight should only apply to that session only, the next workout session should be back to your previous weight load. If you happen to stall on an exercise and cannot perform 5 reps then take off 10% of the weight. You will need to alternate between workout A and workout B, so workout A would be performed on Monday and workout B on Wednesday and then back to A on Friday.Īt the beginning of the program start with 50% of your 5 rep max and then add 5lbs/2.5kg of total weight to each exercise (each lift), and then progressively during each week keep doing this until you can’t get 5 reps on all 5 sets anymore.
To ensure proper recovery, this program advises against training on consecutive days or doing two sessions in one day. You only need to train 3 days a week, and you only perform 5 sets x 5 reps on each exercise, this is usually Monday/ Wednesday/ Friday (but can be alternated, but you will need at least a days rest between each session) This programme is designed to build muscle and strength and was used by the legendary Reg Park.