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Have you ever thought about what to do to add muscle mass in a short time without the use of steroids or other drugs? If you haven?t found an answer yet, here it is: German Volume Training (GVT)!
From my own experience and the experiences of others it can be said that you can add up to 11 lbs (approx. 5 kg) during the first part of GVT which lasts 6 weeks. That?s really a lot, isn?t it?
There are several rumours about the origin of this method but in common it originates in Germany (which is the reason why it?s called German Volume Training).
The principle of GVT is to use an extensive volume (10 sets of 10 reps) with some basic exercises (4 exercises each session) in a 3-day split which works your muscles so hard that they are forced to grow rapidly to stand the load. If you search the internet for GVT you?ll find several different varieties. I?ll explain the one I used (which is inspired by the one recommended by the famous strength coach Charles Poliquin aka ?The Guru of GVT?).
Here?s how it works:
Guidelines:
In every session you perform 10 sets of 10 reps of two main exercises as supersets (meaning 1 set of exercise 2 is directly following 1 set of exercise 1 then 90 seconds rest) and then 3 supersets of 10-12 reps of two supplementary exercises (only rest 60 seconds between the supersets here).? If you don?t want to train with supersets, do the exercises alone; exercise 1 with 10 sets followed by exercise 2 with 10 sets (in that case rest time should be only 60 seconds between the sets). Use 60 percent of your 1 rep maximum load (the load you can lift only once) for the main exercises (which represents approximately the load you can lift 20 times to failure).
For the supplementary exercises use the load you can lift 12 times to failure. Don?t change the weight during a session, even if you think it?s too light during the first sets (what you probably will think when starting with the first sets of the main exercises) or too heavy (probably the case in the last sets of the main exercises). If you can?t manage the 10 rep target in the last sets that won?t be a problem (in fact it?s quiet normal in the beginning). Once you?re able to perform 10 sets of 10 reps increase the load by 4-5 percent and go on.?
Regarding the cadence: 4020 for example means that you lower the weight for 4 seconds and directly lift it for 2 seconds (no short rest at any position).
The first 6 weeks
Day 1 ? Chest and Back:
Main exercise 1 ? (Decline) Dumbbell presses (or Bench Press); 10 sets of 10 reps; cadence 4020
Main exercise 2 ? Chin-Ups (or Lat Pulldowns if you can?t do chin-ups); 10 sets of 10 reps; cadence 4020 (Lat Pulldowns vice versa)
Supplementary exercise 1 ? (Incline) Dumbbell Flyes; 3 sets of 10-12 reps; cadence 3020
Supplementary exercise 2 ? One-Arm Dumbbell Row; 3 sets of 10-12 reps; cadence 3020
Day 2 ? Off
Day 3 ? Legs and Abs:
Main exercise 1 ? Barbell Squat; 10 sets of 10 reps; cadence 4020
Main exercise 2 ? Lying Leg Curls; 10 sets of 10 reps; cadence 4020
Supplementary exercise 1 ? Leg Raises (or Bent Leg Raises); 3 sets of 10-12 reps; cadence 2020
Supplementary exercise 2 ? (Seated) Calf Raise; 3 sets of 10-12 reps; cadence 2020
Day 4 ? Off
Day 5 ? Arms and Shoulders:
Main exercise 1 ? Parallel Bar Dips; 10 sets of 10 reps; cadence 4020
Main exercise 2 ? Hammer Curls; 10 sets of 10 reps; cadence 4020
Supplementary exercise 1 ? Dumbbell Lying Rear Lateral Raise; 3 sets of 10-12 reps; cadence 2020
Supplementary exercise 2 ? Dumbbell Lateral Raises; 3 sets of 10-12 reps; cadence 2020
Day 6 ? Off
Day 7 ? Off
Use a stop watch to control rest times and use a training log to control improvements!
After 6 weeks you can either follow another workout routine or you can continue with GVT. I used to switch to another routine afterwards, but if you want to continue you can find a lot of possible workout designs in the internet.
?
Source: http://healthmeup.com/opinion-diet-fitness/want-to-bulk-up-fast-try-german-volume-training/22391
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