GVT training, also called German Volume Training , German Volume Training or 10 series method, is a type of advanced training that aims to gain muscle mass, being used by people who have been training for a while, have good physical conditioning and want to gain more muscles, it is important that the GVT training is accompanied by adequate food for the purpose.
German volume training was first described in 1970 and has been used to the present day due to the good results it provides when done correctly. This training basically consists of performing 10 sets of 10 repetitions, totaling 100 repetitions of the same exercise, which makes the body adapt to the stimulus and stress generated, resulting in hypertrophy.
What is it for
GVT training is mainly done with the objective of promoting muscle mass gain and, therefore, this modality is mainly performed by bodybuilders, since it promotes hypertrophy in a short time. In addition to ensuring hypertrophy, German volume training serves to:
- Increase muscle strength; Ensure greater muscle strength; Increase metabolism; Promote fat loss.
This type of training is recommended for people who are already trained and who want hypertrophy, in addition to also being performed by bodybuilders during the bulking period, which aims to gain muscle mass. Understand what bulking is.
How is done
GVT training is recommended for people who are already used to intense training, since it is important to have body awareness and the movement that will be performed so that there are no overloads. This training consists of 10 sets of 10 repetitions of the same exercise, which causes the high volume to generate a great metabolic stress, mainly in the muscle fibers, leading to hypertrophy as a way of adapting to the generated stimulus.
For this training to be effective, it is important that the person performs the 10 repetitions in all series, because thus the desired metabolic stress can be achieved. For this to be possible, it is recommended that the person do the repetitions with 80% of the weight with which they usually do 10 repetitions or 60% of the weight with which they do a repetition with maximum weight. The movements are usually easy at the beginning of the training due to the low load, however as the series are performed, there will be muscle fatigue, which makes the series more complicated to complete, which is ideal.
Due to the high volume and intensity, it is recommended that the person rest 45 seconds between the first series and then 60 seconds in the last ones, since the muscle is already more fatigued, needing to rest more so that it is possible to perform the next 10 repetitions.. To favor the gains it is also important to have control of the movement, performing the cadence, controlling the concentric phase 4 seconds to the concentric phase for 2, for example.
For each muscle group, it is recommended to carry out an exercise, maximum 2, to avoid overload and favor hypertrophy. In addition, it is important to rest between workouts, the ABCDE type division being normally indicated for GVT training, where there must be 2 days of total rest. The GVT training protocol can be applied to any muscle, with the exception of the abdomen, which must be worked normally, because in all exercises it is necessary to activate the abdomen to ensure stability to the body and favor movement.
As this training is advanced and intense, it is recommended that the training be carried out under the guidance of a physical education professional, besides that it is important that the rest time between sets is respected and that the load increase is only done when the person feels that he doesn't need to rest a lot so that he can do all the series.
