German Volume Training (GVT): technique to gain muscles
Table of contents
The desire of most people who start going to the gym is to find the ideal exercises to dry out their skin. fat German Volume Training (GVT) is one of several bodybuilding techniques to gain muscle mass. Also known as German Volume Training or the 10-set method, this type of training is advanced and suitable for people who have been training for a while and have good physical conditioning.
Thus, because it is an intense workout and not recommended for beginners, the ideal is to perform it with the guidance of a physical education professional in order to avoid injuries.
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Benefits
The main goal of German Volume Training is to ensure hypertrophy, and it is essential for bodybuilders. In addition, the training can also bring various other benefits to the body:
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- It speeds up the metabolism;
- It helps to increase the endurance of the muscles;
- It burns calories.
How German Volume Training is done
Basically, in the GVT workout you perform 10 sets of 10 repetitions, that is, 100 repetitions of a single exercise. This makes the body accustomed to the stress generated, contributing even more to hypertrophy. But to obtain the desired results, it is important to pay attention to the following recommendations:
- Perform 10 repetitions in every set, because this way it is possible to generate the desired metabolic stress;
- Do the reps with 80% of the weight you usually lift for 10 reps or 60% of the weight you use to do a series to failure. For example, if you do 10 reps on the bench press with 100 kg, use 80 kg in the GVT method.
- Rest 45 seconds between the first series and then 60 seconds for the last series. After all, the muscle will already be fatigued and needs rest to perform more repetitions.
