GERMAN VOLUME TRAINING (GVT) PHASE 2

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 is 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.

BEGINNER/INTERMEDIATE PROGRAM: PHASE 2

After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you’d normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Training split

Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Legs & Abs
Day 6: Off