This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10. Stan efferding, matt wenning, and mark bell have all implemented information from charles into their personal training, and how they train clients, and all. The german volume training program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. Dec 10, 2016 the man responsible for appropriating the above studies was charles poliquin, the canadian born strength coach who has also popularised systems such as german volume training, wavelikeloading and a series of other approaches. The ultimate german volume training plan to get big muscles. Gvt workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group. According to charles poliquin, the gvt workout was purportedly developed by german weightlifting coach rolf. I modified the gbc plan from the recommended supersetting of upper and lower.
The german body comp program 1997, 2005 poliquin bio, charlespoliquin. Renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves. Charles poliquin is back for another round of the podcast. To the best of my knowledge, this training system originated in germany in the mid70s and was popularized by rolf feser, who was then the national coach of weightlifting. Charles poliquin german volume training pdf one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. Poliquin, the strength sensei, shares key insights from his four decades of experience training elite athletes and olympians. I cast aside my initial perceptions and read the article. Lets preface this by saying it is a mentally and physically draining program so it is best done in the offseason and definitely not more than once a year. Pdf german volume training lyle miyashiro academia. In strengthcoaching circles, this method is often called the 10 sets method. Charles has worked as a strength trainer for many professional athletes and has tested the best principles used worldwide by russian lifters, bulgarian athletes and the best of european strength athletes. Apr 11, 2020 german volume training is the history and understanding of a constant quest to study performancebased training around the world. Used with the intention of increasing lean muscle mass while its incredible volume will ensure fat loss as a byproduct. Jun 09, 2019 the compiled work of charles poliquin.
Popularized by legendary strength coach charles poliquin, gvt involves a lot of volume, little rest, and a limited timeframe. Burn fat and build muscle on the only program that uses weight training for weight loss charles poliquin on. German volume training strength training weight training scribd. German volume training routine by charles poliquin. German volume training gvt, commonly referred to as the 10x10 workout, is a form of weight training. Charles poliquin has 14 books on goodreads with 1418 ratings.
Beginnerintermediate german volume training program. The goal of advanced german volume training is to do ten sets of five reps with the same weight. Later, charles poliquin, vince gironda and bev francis were responsible for the popularity amongst americans. Since then it has been used by thousands of bodybuilders, powerlifters, weightlifters, and athletes across the globe to. For those who arent familiar with german body composition training the brain child of world famous strength coach charles poliquin. Dec 8, find out how german body training helped my workout. The ultimate german volume training plan to get big muscles fast. The german volume training workout the gvt has been advocated in the coaching and popular media as an effective training method to help athletes gain lean body mass and muscle size 2, 3. For those who arent familiar with german body composition training gbc it was actually the brain child of world famous strength coach charles poliquin. Apr 18, 2020 on a similar note, gbc was popularised by charles poliquin in the s after. Tweet all about german volume training put on more muscle with this programming. The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each. Effects of a 12week modified german volume training. Back in 1996 charles poliquin helped make the german volume training a mainstream workout by publishing it in the magazine muscle media 2000.
German volume training, commonly known as gvt is a programme, popularised by a strength coach, charles poliquin. The program is a 5 day split with 3 days on and 2 days off. Also known as the 10sets method, gvt works because you target muscle fibers with a high volume of work in a short amount of time. Charles poliquin bodybuilding program bodybuilding and. You want to begin with a weight you could lift for 20 reps to failure if you had to.
The goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. Books by charles poliquin author of the poliquin principles. The first phase of german volume training is based around 10. All about german volume training a brutally hard but. On a similar note, gbc was popularised by charles poliquin in the s after. Jun 27, 2019 renowned strength coach charles poliquin was well aware of this when he created his german volume training gvt protocol, which essentially involves doing ten sets of ten reps of an exercise. Charles poliquins most popular book is the poliquin principles.
German volume training a must try for bodybuilders more. Charles poliquin is a canadian strength training coach who has trained andor the poliquin principles 1997, 2006. I saved my money up and i went to germany to meet rolf feser, who i took the german volume training from. Does german volume training get you strong, or just big. For most people, on most exercises, that would represent 75% of their 1rm load. Charles poliquin his favorite massbuilding program, his. Charles poliquin explores his weighttraining program designed to burn fat without aerobics. The original german volume training program is an extremely difficult workout, and the advanced version ive presented in this article is just as intense. The german volume training gvt principle of 10 sets of 10 reps of one particular exercise was popularised by strength coach charles poliquin many years ago. He has trained elite athletes from nearly 20 different sports, including olympic gold medalists, nfl allpros, nhl allstars and stanley cup champions, and ifbb bodybuilding champions. Youre going to find out if gvt is best for strength gains or muscle mass. How to build a stronger you charles poliquin duration. In this post, were going to visit an old yet effective weight training technique called german volume training, or often referred to as 10x10.
Since then it has been used by thousands of bodybuilders, powerlifters, weightlifters, and athletes across the globe to help gain muscular body weight. German volume training gvt is a practice that has been used by national. The man responsible for appropriating the above studies was charles poliquin, the canadian born strength coach who has also popularised systems such as german volume training, wavelikeloading and a series of other approaches. As with the original version, you should be able to pack on 810 pounds of lean tissue by the end of those two months. Jul 23, 2019 charles poliquin german volume training pdf one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. It became popular in the 1990s when canadian strength coach charles poliquin used it to train professional athletes. Apr 23, 2020 the goal of the german volume training method is to complete ten sets of ten reps with the same weight for each exercise. German volume training or gvt, is a hypertrophy based bodybuilding program that came about in the mid 1970s.
German volume training gvt workout plan dr workout. German volume training 10 sets of 10 reps lee hayward. Although it is known to be targeted towards bodybuilders, gvt was pioneered by german national weightlifting coach rolf feser. Heres 41 pages of notes ive taken from 22 podcasts. Once youve used this method for six workouts per body part, its time to move on to a more intensive program for a threeweek period. Poliquin began working as a strength coach while he was in graduate school in canada. So i always figured out whos the best teachers and then learn from them. Ac cording to charles poliquin, the gvt workout was. The goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise.
German volume training free muscle mass program youtube. By the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. Although popularized some years ago in europe, this system system was created in the year 1996 by a man named charles poliquin. Why women need german volume training by charles poliquin. Always ahead of the curve attributed as first in the us to recommend bcaas, fish oils, german volume training, tempo training, cluster training, neuro transmitter profile training, etc. Nov 03, 2018 by the 1990s, canadian strength coach charles poliquin adopted the program, and has since popularized it as german volume training gvt. This legendary hypertrophy program was popularized by charles poliquin as an intense way to pack on muscle mass. Apr 12, 2020 charles poliquin german volume training pdf april 12, 2020 admin life leave a comment on charles poliquin german volume training pdf one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. German body composition training physical culture study. All in one guide to german volume training gvt ultimate. Many articles have been written about this program, but we still get questions about how to implement it. Be careful with this though and only do it for one body part per week or you will quickly overtrain. Sep 28, 2018 according to his official website, poliquin began training while he was a graduate student in his native ottawa during the 1980s. This study used weighttrained young men and had them perform one of two weight training programs.
Its also commonly known as the 10 sets of 10 method. Gvt is believed to have originated in germany in the 1970s. Jacques demers, a silver olympic weightlifting medalist, accredited his strength and massive leg size to german volume training. Frequently asked questions about german volume training. The revolutionary, proven way to build muscle fast. The compiled work of charles poliquin tapered bodies. Way back in 1995 or so, a freshfaced canadian strength coach named charles poliquin, wearing the native moose fur and antler hat that is emblematic of his countrymen, gave me an article written on maple leaves about something called german volume training. Tweet print one of the most popular workouts to pack on muscle mass quickly is the german volume training gvt program. You preferably alternate with the antagonist most bang for your buck exercise. It employs high set counts and moderate repetitions. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. In the late 1990s, poliquin founded poliquin performance, opening the first poliquin performance center in phoenix, arizona in 2001, and the poliquin strength institute in east greenwich, rhode island in 2009.
Because it has its roots in german speaking countries, i like to call it german volume training. The body adapts to this extraordinary stress by hypertrophying the targeted fibers. German volume training gvt, was used in the offseason to help weightlifters gain lean body mass. For most people, on most exercises, that would represent 60% of their 1rm load. German volume training 10 sets of 10 reps lee haywards. German volume training is the history and understanding of a constant quest to study performancebased training around the world. German volume training was brought mainstream by charles poliquin in a 1996 issue of the magazine muscle media 2000, and since then has been a stock.