GVT training: what it is, how it is done and what it is for

GVT training, also called German Volume Training, German Volume Training or 10 series method, is a type of advanced training that aims to gain muscle mass, being used by people who have been training for a while, have good physical conditioning and want to gain more muscle, it is important that GVT training be accompanied by adequate nutrition for the purpose.

German volume training was first described in 1970 and has been used to this day due to the good results it provides when performed correctly. This training basically consists of performing 10 sets of 10 repetitions, totaling 100 repetitions of the same exercise, which makes the body adapt to the stimulus and stress generated, resulting in hypertrophy.

What is it for

GVT training is done mainly with the aim of promoting muscle mass gain and, therefore, this modality is mainly carried out by bodybuilders, as it promotes hypertrophy in a short time. In addition to ensuring hypertrophy, German volume training serves to:

• Increase muscle strength;
• Ensure greater muscle resistance;
• Increase metabolism;
• Promote fat loss.

This type of training is recommended for people who are already trained and want hypertrophy, and is also performed by bodybuilders during the bulking period, which aims to gain muscle mass. However, in addition to carrying out GVT training, it is important to pay attention to your diet, which must be suitable for the objective to promote mass gain.

How is done

GVT training is recommended for people who are already used to intense training, as it is important to be aware of the body and the movement that will be performed so that there is no overload. This training consists of performing 10 series of 10 repetitions of the same exercise, this causes the high volume to generate great metabolic stress, especially in the muscle fibers, leading to hypertrophy as a way of adapting to the stimulus generated.

However, for training to be effective, it is important to follow some recommendations, such as:

• Perform 10 repetitions in all setsas it is possible to generate the desired metabolic stress;
• Perform repetitions with 80% of the weight with which you usually perform 10 repetitions or 60% of the weight with which you perform one repetition with maximum weight. The movements are usually easy at the beginning of the training due to the low load, however, as the series are performed, muscle fatigue occurs, which makes the series more complicated to complete, which is ideal;
• Rest 45 seconds between the first sets and then 60 seconds in the last onessince the muscle is already more fatigued, needing to rest more so that it is possible to perform the next 10 repetitions;
• Control movementsperforming the cadence, controlling the concentric phase 4 seconds to concentric for 2, for example.

For each muscle group, it is recommended to perform one exercise, maximum 2, to avoid overload and promote hypertrophy. Furthermore, it is important to rest between training sessions, and the ABCDE type division is normally recommended for GVT training, in which there must be 2 days of total rest. Find out more about the ABCDE and ABC training division.

The GVT training protocol can be applied to any muscle, with the exception of the abdomen, which must be worked normally, especially because in all exercises it is necessary to activate the abdomen to guarantee stability to the body and promote the movement.

As this training is advanced and intense, it is recommended that the training be carried out under the guidance of a physical education professional, in addition to it being important that the rest time between sets is respected and that the load increase is only done when the person feels that they don’t need to rest much to be able to do all the series.