SUMMER LOADING..

GERMAN VOLUME TRAINING BABYYYY

German Volume Training (GVT) is a weightlifting protocol that gained popularity in the 1970s. It's known for its high volume and intensity, aimed at promoting muscle hypertrophy (muscle growth). The basic principle of GVT involves performing 10 sets of 10 repetitions for a single exercise, typically with a relatively heavy weight (about 60% of your one-rep max).

The main goals of German Volume Training are:

1. Hypertrophy: The high volume of repetitions and sets targets the muscles to induce growth.
2. Strength: While the primary focus is hypertrophy, the intensity of the workout can also lead to strength gains, especially for those relatively new to weightlifting.
3. Endurance: Performing 100 repetitions for a single exercise requires significant muscular endurance.

Typically, you select compound exercises (multi-joint movements) for GVT, such as squats, bench presses, deadlifts, rows, and overhead presses. The program usually involves working one or two major muscle groups per workout session.

Here's an example of how a German Volume Training workout might look for bench press:

1. Choose a weight that's about 60% of your one-rep max for the bench press.
2. Perform 10 sets of 10 repetitions with this weight, resting for about 60-90 seconds between sets.
3. Focus on maintaining proper form throughout the sets.
4. If you complete all 10 sets of 10 repetitions with good form, you can increase the weight for the next workout session.

While GVT can be an effective way to stimulate muscle growth, it's also very demanding on the body, both physically and mentally. Therefore, it's essential to ensure proper nutrition, hydration, and recovery to support this intense training regimen. Additionally, it's typically recommended for intermediate to advanced lifters who have a solid foundation of strength and technique. Beginners might find GVT too challenging and could benefit more from a simpler strength training program initially.