GVT (10 x 10) Training, Chest and Back

GVT Protocols Previous Lifting Experience. German volume training is an intense program that takes your body to the limit - sometimes painfully so. I stenuously recommend that you precondition your body to weight training before attempting a regime anywhere near as demanding as GVT. Exercise Selection. You’ll want to stick to major compound exercises (i.e. multi-joint movements that work several muscles or muscle groups simaltaneously) when devising a GVT program. We’re looking at maximum impact on the body from each exercise (since there will be so few exercises in the program). Exercises like squats, deadlifts, rows, military press are all good choices. Avoid isolation exercises like the bicep curl or calf raise. Rest Periods. Rest periods for GVT programs are generally 60 or 90 seconds, though it's subject to experience and preference. Some prefer shorter rest periods on the upper body and longer on lower body exercises. The important point to remember is that your chosen rest period is timed and accurate. Failure to keep track of rest times will skew your progressions. This is a serious training program, so you’ll also need to rest adequately on off days. Aim not to train the same muscle group more than once every 4-7 days. Sets and Reps. The protocol for the program is 10 sets of 10 repititions. You’ll want to start with a weight that is 60pc of the amount you could lift only once. Progression. When you are able to perform 10 sets of 10 reps on a particular weight you are ready to move up. Increase the weight by the smallest increment available for the next workout. Do not train to failure.