German Volume Training - GVT 1.0.1
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Free Version
Publisher Description
Automate your German Volume Training (GVT) routine! Lose the spreadsheets and streamline your workout.
The German Volume Training app includes the original 5 day German Volume Training (GVT) split:
- Day 1: Chest & Back
- Day 2: Legs & Abs
- Day 3: Rest
- Day 4: Arms & Shoulders
- Day 5: Rest
Also customize the GVT routine to your liking! You have complete control over exercises, rest periods, tempo, weight, sets & reps!
German Volume Training Tips & Tricks
- EXERCISES: Pick exercises that provide the most bang for your buck. Don’t use machine exercises. Use compound movement exercises. You will be performing only one 10×10 exercise per muscle group.
- SETS & REPS: Perform 10 sets by 10 reps for each primary exercise. Assistance exercises are usually 3 sets by 12 reps.
- REST: Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.
- MUSCLE GROUPS: If you can, work using antagonistic muscle groups. Chest & Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.
- WEIGHT: Start with approximately 55% of your one rep max, or a weight in which you could perform a single 20 rep set with.
- WEIGHT INCREMENTS: You only add weight when you are able to perform 10 reps for each of the 10 sets. Do NOT train to failure on any of the sets.
- FREQUENCY: Training each muscle group every 4 to 5 days is optimal.
- TEMPO: It is recommended to use use a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended.
German Volume Training (GVT) was popularized by German national weight lifting coach Rolf Feser. It is especially useful on two fronts:
- Building muscle mass
- Burning unwanted body fat
Canadian strength coach Charles Poliquin and Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.
It is said that that German Volume Training was such an effective routine that it was not uncommon for lifters to move up a weight class after only 12 weeks.
Please Note:
- Due to the intense recovery demands associated with this program, trainees may want to consider working each body part only once per week.
- Eat aggressively while utilizing German Volume Training.
About German Volume Training - GVT
German Volume Training - GVT is a free app for Android published in the Health & Nutrition list of apps, part of Home & Hobby.
The company that develops German Volume Training - GVT is Vandersoft. The latest version released by its developer is 1.0.1.
To install German Volume Training - GVT on your Android device, just click the green Continue To App button above to start the installation process. The app is listed on our website since 2017-05-23 and was downloaded 1 times. We have already checked if the download link is safe, however for your own protection we recommend that you scan the downloaded app with your antivirus. Your antivirus may detect the German Volume Training - GVT as malware as malware if the download link to com.vandersw.germanVolume is broken.
How to install German Volume Training - GVT on your Android device:
- Click on the Continue To App button on our website. This will redirect you to Google Play.
- Once the German Volume Training - GVT is shown in the Google Play listing of your Android device, you can start its download and installation. Tap on the Install button located below the search bar and to the right of the app icon.
- A pop-up window with the permissions required by German Volume Training - GVT will be shown. Click on Accept to continue the process.
- German Volume Training - GVT will be downloaded onto your device, displaying a progress. Once the download completes, the installation will start and you'll get a notification after the installation is finished.
