original german volume training program

to the best of my knowledge, this training system originated in germany in the mid-’70s and was popularized by rolf feser, who was then the national coach of weightlifting. the goal of the german volume training method is to complete 10 sets of 10 reps with the same weight for each exercise. when using this german volume training program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4 to 5 percent, and repeat the process. incidentally, i recommend only 3 sets of 10 in this program for the “b” exercises. the goal in this phase is to do 10 sets of 6 with that load. charles poliquin is one of the most accomplished strength coaches in the world.

the german volume training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. the body adapts to the extraordinary stress by hypertrophying the targeted fibers. the goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. then i reduce the weight 4-to-5 percent and increase the rep bracket to its original starting point. since , original german volume training program pdf, german volume training plan, german volume training plan, german volume training diet, german volume training for fat loss.

german volume training, or 10 set & 10 rep training, is insanely difficult. combined with proper food to say this program adds muscle fast is probably an understatement. gains of ten follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs. it primes a first timer for the original gvt method that could be incorporated into future training , advanced german volume training spreadsheet, german volume training t nation, german volume training results, german volume training – shoulders

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