If you are looking for the best gym workout plan that can help you gain mass and size in a short period of time, you may want to try the German Volume Training (GVT) method. GVT is a high-intensity, high-volume training technique that involves performing 10 sets of 10 reps of a single exercise with a short rest interval between sets. The idea is to overload your muscles with a lot of work and stimulate growth and hypertrophy.
GVT was popularized by the legendary strength coach Charles Poliquin, who claimed that it can help you gain up to 10 pounds of muscle in six weeks. However, GVT is not for the faint of heart, as it requires a lot of mental and physical toughness, as well as proper nutrition and recovery. Here are some tips on how to do GVT and what benefits you can expect from it.
How to Do GVT
To do GVT, you need to choose one compound exercise per muscle group and perform 10 sets of 10 reps of that exercise with a 60-second rest interval between sets. You should use a weight that is about 60% of your one-rep max (1RM), which means you can lift it for about 20 reps to failure. The first few sets may feel easy, but the last few sets will be very challenging and you may not be able to complete all 10 reps. That’s okay, as long as you try your best and keep the rest time consistent.
You should do GVT for two or three times per week, alternating between two different workouts: A and B . Workout A should focus on the chest and back, while workout B should focus on the legs and arms. You can also add some accessory exercises for the shoulders, abs, and calves, but limit them to three sets of 10 to 15 reps each. Here is an example of a GVT workout plan:
Workout A: Chest and Back
- Bench press: 10 sets of 10 reps, 60 seconds rest
- Bent-over row: 10 sets of 10 reps, 60 seconds rest
- Incline dumbbell fly: 3 sets of 10 to 15 reps, 90 seconds rest
- Lat pulldown: 3 sets of 10 to 15 reps, 90 seconds rest
- Lateral raise: 3 sets of 10 to 15 reps, 90 seconds rest
- Cable crunch: 3 sets of 10 to 15 reps, 90 seconds rest
Workout B: Legs and Arms
- Squat: 10 sets of 10 reps, 60 seconds rest
- Leg curl: 10 sets of 10 reps, 60 seconds rest
- Standing calf raise: 3 sets of 10 to 15 reps, 90 seconds rest
- Bicep curl: 10 sets of 10 reps, 60 seconds rest
- Tricep pushdown: 10 sets of 10 reps, 60 seconds rest
- Reverse curl: 3 sets of 10 to 15 reps, 90 seconds rest
You should do GVT for four to six weeks, then take a break or switch to a different training method. You should also increase the weight by 5% every week to keep the intensity high and avoid adaptation. For example, if you start with 100 pounds on the bench press, you should use 105 pounds in the second week, 110 pounds in the third week, and so on.
The Benefits of GVT
GVT can help you gain mass and size by creating a lot of metabolic stress and muscle damage, which are two of the main factors that stimulate muscle growth. By doing 10 sets of 10 reps, you are exposing your muscles to a high volume of work and a high time under tension, which increases the production of lactate, growth hormone, and other anabolic hormones. You are also causing micro-tears in your muscle fibers, which forces them to repair and grow bigger and stronger.
GVT can also help you improve your strength and endurance by increasing your muscular and neural efficiency. By doing the same exercise for 10 sets, you are training your nervous system to recruit more motor units and fire them more rapidly and synchronously. You are also improving your muscular endurance by enhancing your ability to tolerate fatigue and lactic acid.
GVT can also help you burn fat and calories by boosting your metabolism and energy expenditure. By doing a lot of work in a short period of time, you are increasing your oxygen consumption and creating an afterburn effect that lasts for hours after your workout. You are also increasing your muscle mass, which raises your basal metabolic rate and helps you burn more calories at rest.
The Drawbacks of GVT
GVT is not without its drawbacks, however. GVT is very demanding and taxing on your body and mind, and it can lead to overtraining, injury, or burnout if you do not follow it properly. Here are some of the potential risks and challenges of GVT:
- GVT can cause a lot of muscle soreness and inflammation, which can impair your recovery and performance. You should make sure to warm up properly, stretch after your workout, and use some recovery techniques, such as massage, foam rolling, or ice baths.
- GVT can also increase your risk of injury, especially if you use poor form, excessive weight, or inadequate rest. You should always use a spotter, a safety rack, or a machine when doing GVT, and avoid going to failure or using momentum. You should also listen to your body and stop if you feel any pain or discomfort.
- GVT can also be very boring and monotonous, as you are doing the same exercise for 10 sets. You should try to vary your exercises, grips, angles, or tempo every few weeks to keep your workouts interesting and challenging. You should also have a clear goal and motivation to keep you going.
- GVT can also be very hard to follow, as it requires a lot of discipline, dedication, and time. You should have a training partner, a coach, or a logbook to help you track your progress and keep you accountable. You should also plan your workouts ahead and schedule them in your calendar to avoid skipping or missing them.
The Bottom Line
GVT is a powerful gym workout plan that can help you gain mass and size in a short period of time, but it is not for everyone. GVT is very intense, demanding, and challenging, and it requires a lot of effort, patience, and consistency. You should only do GVT if you are an intermediate or advanced lifter, and if you have a solid foundation of strength and technique. You should also consult your doctor before starting GVT, especially if you have any medical conditions or injuries.
If you decide to try GVT, make sure to follow the guidelines and tips mentioned above, and be prepared to work hard and sweat a lot. GVT is not easy, but it can be very rewarding and effective if you do it right. Good luck and happy lifting!