GVT 10x10 weight training program
Posted: Fri Nov 22, 2024 2:27 pm
The German Volume Training (GVT) 10x10 program is a high-volume workout designed to build muscle mass and strength. Here's a brief overview of how it works:
What is GVT 10x10?
GVT, also known as the 10x10 workout, involves performing 10 sets of 10 reps for a single exercise. This high-rep, high-set approach is intended to shock your muscles into growth by increasing the training volume.
How to Execute GVT 10x10:
Choose Your Exercises: Select one main exercise for each muscle group. For example, bench press for chest, squats for legs, and bicep curls for arms.
Determine Your Weight: Use a weight that is about 60% of your one-rep max (1RM). This means you should be able to perform 10 reps with good form but feel challenged by the 10th rep.
Perform 10 Sets of 10 Reps: Complete 10 sets of 10 reps for your chosen exercise, resting about 90 seconds between sets.
Superset: Pair your main exercise with another exercise for the same muscle group and perform them back-to-back with minimal rest.
Controlled Tempo: Use a controlled tempo, such as a 4-second eccentric (lowering) phase and a 2-second concentric (lifting) phase.
Perfect Form: Focus on maintaining perfect form throughout each rep to avoid injury and maximize muscle engagement.
Sample GVT 10x10 Workout:
Day 1: Chest and Back
Bench Press: 10 sets of 10 reps
Superset with Bent-Over Rows: 10 sets of 10 reps
Incline Dumbbell Flyes: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 10 reps
Day 2: Legs and Abs
Squats: 10 sets of 10 reps
Superset with Stiff-Leg Deadlifts: 10 sets of 10 reps
Calf Raises: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 10 reps
Day 3: Rest
Day 4: Arms and Shoulders
Close-Grip Bench Press: 10 sets of 10 reps
Superset with Barbell Curls: 10 sets of 10 reps
Seated Overhead Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 10 reps
Day 5: Rest
Day 6: Repeat with Different Exercises
Day 7: Rest
Tips for Success:
Consistency: Stick to the program consistently for the best results.
Nutrition: Ensure you're consuming enough protein and calories to support muscle growth.
Rest and Recovery: Allow adequate rest between workouts and get plenty of sleep.
What is GVT 10x10?
GVT, also known as the 10x10 workout, involves performing 10 sets of 10 reps for a single exercise. This high-rep, high-set approach is intended to shock your muscles into growth by increasing the training volume.
How to Execute GVT 10x10:
Choose Your Exercises: Select one main exercise for each muscle group. For example, bench press for chest, squats for legs, and bicep curls for arms.
Determine Your Weight: Use a weight that is about 60% of your one-rep max (1RM). This means you should be able to perform 10 reps with good form but feel challenged by the 10th rep.
Perform 10 Sets of 10 Reps: Complete 10 sets of 10 reps for your chosen exercise, resting about 90 seconds between sets.
Superset: Pair your main exercise with another exercise for the same muscle group and perform them back-to-back with minimal rest.
Controlled Tempo: Use a controlled tempo, such as a 4-second eccentric (lowering) phase and a 2-second concentric (lifting) phase.
Perfect Form: Focus on maintaining perfect form throughout each rep to avoid injury and maximize muscle engagement.
Sample GVT 10x10 Workout:
Day 1: Chest and Back
Bench Press: 10 sets of 10 reps
Superset with Bent-Over Rows: 10 sets of 10 reps
Incline Dumbbell Flyes: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 10 reps
Day 2: Legs and Abs
Squats: 10 sets of 10 reps
Superset with Stiff-Leg Deadlifts: 10 sets of 10 reps
Calf Raises: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 10 reps
Day 3: Rest
Day 4: Arms and Shoulders
Close-Grip Bench Press: 10 sets of 10 reps
Superset with Barbell Curls: 10 sets of 10 reps
Seated Overhead Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 10 reps
Day 5: Rest
Day 6: Repeat with Different Exercises
Day 7: Rest
Tips for Success:
Consistency: Stick to the program consistently for the best results.
Nutrition: Ensure you're consuming enough protein and calories to support muscle growth.
Rest and Recovery: Allow adequate rest between workouts and get plenty of sleep.