GVT or GERMAN VOLUME TRAINING is the most intense workout than other.If you follow this routine you can understand the power of it.One thing i also want to say that its a not for beginners.
GVT made famous by ROLF FESER ,a GERMAN NATIONAL WEIGHT LIFTING COACH the 1970's is considered one of the best and most popular methods for packing of muscle fast. GVT was often used to help weightlifters gain muscle at the time of off season programs.
It's reps and sets ratio is 10×10 and all are Compound Exercise.Interesting thing is it's not like other routine.Here you doing 10 reps and 10 sets with same weight and always remember that you lift or pull that much weight which you can but it cannot be light.After proper free hand just you start or you may injured.Moreover Isolation exercise also present but main focus only on compound exercise because Isolation exercise ratio is 3×8 .Workout days not more then 4 days because of it's high intensity.
Now I will give you GVT ROUTINE.
DAY 1.(MON) - CHEST & BACK
DAY 2.(WED) - LEGS & ABS
DAY 3 (FRID) - ARM'S & SHOULDER
DAY 1
BARBELL BENCH PRESS 10×10 (90 second rest)
BENT OVER BARBELL ROW 10×10
(90 second rest)
PULL OVER 3×8
(45 second rest)
FRONT LAT PULLDOWN 3×8
(45 second rest)
DAY 2
BARBELL SQUAT 10×10 (90 second rest)
DB WALKING LUNGES 10×10
(90 second rest)
CALF RAISE 3×8
(45 second rest)
HANGING LEG RAISE 3×8
(45 second rest)
DAY3
SHOULDER PRESS 10×10 (90 second rest) FRONT RAISE 10×10
(90 second rest LYING EZ BAR BARBELLS EXTENSION 3×8
(45 second rest) BARBELL CURLS 3×8
(45 second rest)
You people just follow 6 week ,after that you see the transformation.Even If your body stop responding,with this exercises you can see the changes. of course your diet is also important.In my next blog I am going to give nutrition routine of GVT.
Everyone in his own style make the Workout Plan so I also changes. So my dear friend just start you workout with this routine.
STAY HEALTHY STAY STRONG.
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