Want to fast-track your muscle mass development? Check out German Volume Training (or GVT)!
Developed by German weightlifting coach Rolf Fesser, this was originally meant to help lifters add muscle in their off seasons. It has since been popularized in the US by by bodybuilders and fitness coaches like Vince Gironda and Charles Poliquin.
So what is it?
In a nutshell, it’s high volume, short rest, and weights that are anywhere between 55% – 85% of your one rep max (1RM) for that exercise. I like ten sets of ten reps, with 20 – 30 seconds of rest in between sets.
This is also a great way to get a good workout in if you only have access to lighter weights (like in a hotel gym). You could do this as a drop set, as well…Start with heavier weights and switch to lighter ones as needed.
10 sets of 10 reps each, 20 seconds rest between supersets
Bicep Curls / Tricep Kickbacks
Shoulder Press / Bent-over flys
Chest flys / Leg Lowers (using band)
Boat pose crunches / Ab twists (with one dumbbell)
Generally, I like to knock out all ten of each superset before moving on… and I count sets in a notebook because I’ll never keep track of them in my head.
I hope you’re having a fun and safe Labor Day! How are you celebrating? Let me know in the comments!
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