GERMAN VOLUME TRAINING (GVT) PHASE 1

GERMAN VOLUME TRAINING (GVT)

What kind of muscle mass gains can be expected with GVT?

GVT builds muscle fast: In males, gains of 5 pounds of muscle in three weeks are not uncommon.

GVT appropriate for women who want to lose body fat?

Often women find that for every pound of lean tissue they gain, they will lose an equal amount of fat weight. When you also consider that behind every feminine curve is a muscle, it’s a win-win deal.

PHASE 1: BEGINNER/INTERMEDIATE PROGRAM

This is a routine based on a five-day cycle. Once you’ve used this method for six workouts per body part, it’s time to move on to a more intensive program for a three-week period.
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the “B” exercises. The “B” exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)
(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles – the ones closest to your thumb – are in line with your ears at the top of the movement.)
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. “X” in the tempo means to move as fast as possible, keeping the weight under control.

Training split

Day 1: Chest & Back

Day 2: Legs & Abs

Day 3: Off

Day 4: Arms & Shoulders

Day 5: Legs & Abs

Day 6: Off