Why does gvt work

The load used is submaximal -- you do not try to reach failure on all sets; only the last three sets should be hard. Basically you get the training effect from the law of repeated efforts. Q: What is the training frequency for each body part in GVT? A: Work each body part every 5 days. A: What is the tempo prescription for each exercise?

Q: As a general guideline, for long-range movements such as squats, dips, and chins, use a 40X0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. For short-range movements such as curls and triceps extensions, use a 30X0 tempo.

Q: How many exercises per bodypart should be performed per workout? A: One, and only one, exercise per body part should be performed.

Q: What type of exercises should be performed? A: Select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out -- squats and bench presses are definitely in. Q: Can forced reps be used with GVT? A: No — the reps should be performed without any outside assistance. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. A native of Ottawa, Canada, Charles R. Poliquin completed studies in Exercise Physiology, while starting to coach national team athletes at the same time.

He has produced Olympic medalists in seventeen different sports, and world record holders in ten different ones An accomplished author, he has written for several publications, both paper and online, such as: Muscle Media , Bodybuilding.

Poliquin's articles on his website. Learn how to make more, work smarter and do better. Your email will never be shared and you can unsubscribe anytime. Privacy and terms at the bottom of this page. BookStore Articles Newsletter About. Share this article :. Share on Pinterest. How to use German Volume Training to program for more muscle in less time. Know some folks who would like this article? Or someone who needs to take a hint?!

Instead of being able to train a muscle every 2—3 days, we need to wait 4—5 days before training it again. Traditional hypertrophy training is better than German Volume Training for stimulating muscle growth.

Our workouts would become shorter and easier to recover from. If you want a customizable workout program and full guide that builds these principles in, check out our Outlift Intermediate Bulking Program.

Our workouts include 3—6 sets per lift per workout, and we train our muscles multiple times per week. That allows us to efficiently accumulate more effective volume every week, increasing muscle growth. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. Notify me of follow-up comments by email.

Notify me of new posts by email. Table of Contents. What is German Volume Training? Shane Duquette. Eat plenty of fresh fruits and vegetables.

Experiment with bodybuilding supplements , such as whey protein, creatine, and caffeine, to see what works for you. Increase your protein intake, especially directly before and after your workout. Include healthy protein sources , such as lean meat, chicken, and fish.

Vegetarian options include Greek yogurt, beans, and eggs. Vegan options include pumpkin seed, chia, and pea protein powders. Complex carbohydrates provide energy and nourishment while helping build muscle. Healthy choices include oatmeal, quinoa, and whole grains. Limit or avoid refined, simple carbohydrates, such as sugary foods and drinks, fruit juice concentrates, and baked goods.

Also limit or avoid your intake of deep-fried foods and alcohol. A fitness pro is also recommended for people who are new to fitness or bodybuilding, have medical concerns, or are recovering from an injury. They can determine an appropriate resting interval, too. The accountability aspect of working with a professional means you may be more likely to stick to your workout plan.

Do a GVT session 2 to 3 times per week. The intensity of the program requires you to completely rest and recuperate between sessions. Change your routine frequently to avoid plateaus.