German Volume Training

German Volume Training (GVT) has been around for years and its a great way to add extra mass in only a few short weeks. The principles: Pick a weight you can do 20 reps with, now you`re going to perform 10 sets of 10 reps with that weight and it`s harder as it sounds. Each bodypart must be trained once a week to allow you to recover from each workout.

Monday: Chest and Back
– Dumbell bench press 10 x 10
– Barbell rows 10 x 10
– Dumbell pull-overs 3 x 12

Wednesday: Legs and Shoulders
– Squats 10 x 10
– Deadlifts 10 x 10
– Shoulder Press 10 x 10

Friday: Arms
– Barbell Curl 10 x 10
– Close Grip Bench Press 10 x 10
– Dips 3 x As many as you can

Perform this workout over the next 4 weeks and see how good it is at building mass. (not for beginners)

This is an advanced weight lifting program that targets a group of muscles and exposes them to an extensive volume of reps, specifically 10 sets of a single exercise. Gain ten pounds of muscle or more in six weeks!


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