Want a cheeky 8 week challenge to increase your body tone? Have a go at German volume training. Its simple, intense and gets quick results due to the overload it produces.
GVT is generally used in hypertrophy (muscle building) training programs using compound movements (bench press, squats, deadlifts, military press etc) to be preformed for 10 sets of 10 reps with 60 seconds rest. It’s important to use 60% of your current 1 rep max for the 10 sets, the effectiveness of GVT lies in the strict rest. It produces massive overload to the motor units and muscle fibres which blasts any plateaux, stagnation and produces lean tissue growth.
We all train differently, general gym users with a good level of resistance conditioning would benefit from 1 GVT compound exercise per training day over a training week. On top of this you could add 1-3 assistance exercises to target the same muscle group or smaller muscle groups like biceps, triceps and calves. GVT is very challenging.
Safely asses your 1 rep max and multiply this by .6 to find your GVT weight. Alternately attempt a GVT based movement for a 20rep max, this will be your training weight. Below is a list of some compound exercises for the GVT part of your training, add assistance exercises to cater for your programme with the aim of 4-5sets of 8-12 reps. 6-8 weeks hit it hard and watch the difference!
1. Chest-Bench press, dumbell bench, Incline/Decline bench, dips/weighted dips.
2. Back-Assisted chin/overhand pull-ups, Bent over row, T bar rows
3. Legs-Front/back squats, deadlift, Romanian deadlifts, lunges.
4. Shoulders-Push press, military press, DB shoulder press.