German Volume Training - GVT Weightlifting 1.0.4

Automate your German Volume Training (GVT) routine and elevate your workout experience with the German Volume Training app. Say goodbye to spreadsheets and say hello to a streamlined workout regimen.

The app features the classic 5-day German Volume Training (GVT) split:

• Day 1: Chest & Back
• Day 2: Legs & Abs
• Day 3: Rest
• Day 4: Arms & Shoulders
• Day 5: Rest

Take full control of your fitness journey by customizing the GVT routine to your preferences. Adjust exercises, rest periods, tempo, weight, sets, and reps according to your unique fitness goals.

German Volume Training Tips & Tricks

• EXERCISES: Focus on compound movements over machine exercises for maximum efficiency. Each muscle group is targeted with one 10×10 exercise.
• SETS & REPS: Aim for 10 sets of 10 reps for primary exercises and typically 3 sets of 12 reps for assistance exercises.
• REST: Maintain strict rest intervals of 90 seconds between sets for main lifts and limit rest to 60 seconds for accessory exercises.
• MUSCLE GROUPS: Optimize your routine by working antagonistic muscle groups such as Chest & Back, Quads and Hamstrings, or Biceps and Triceps.
• WEIGHT: Start with approximately 55% of your one-rep max or a weight that allows a single 20-rep set.
• WEIGHT INCREMENTS: Increase weight only when you can complete all reps with proper form without reaching failure.
• FREQUENCY: Ideal training frequency is every 4 to 5 days per muscle group.
• TEMPO: Tailor the lifting tempo based on the exercise – a slower negative phase is recommended for certain movements.

The renowned German Volume Training (GVT) method, introduced by German weightlifting coach Rolf Feser, is praised for its effectiveness in building muscle mass and shedding body fat. Notable figures such as Canadian strength coach Charles Poliquin and female bodybuilding icon Bev Francis attribute their muscular development to GVT.

GVT enthusiasts often experience rapid progress, with some even transitioning to a higher weight class in just 12 weeks. It is advised to allow ample time for recovery and maintain a substantial diet while following this rigorous training program.