German Volume Training - GVT Weightlifting 1.0.4

German Volume Training - GVT Weightlifting 1.0.4

Charles Vanderhoff  ❘ Freeware
iOS
out of 25 votes
Latest Version
1.0.4
Safe to install

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.

Overview

German Volume Training - GVT Weightlifting is a Freeware software in the category Home & Hobby developed by Charles Vanderhoff.

The latest version of German Volume Training - GVT Weightlifting is 1.0.4, released on 03/25/2024. It was initially added to our database on 03/25/2024.

German Volume Training - GVT Weightlifting runs on the following operating systems: iOS.

Users of German Volume Training - GVT Weightlifting gave it a rating of 3 out of 5 stars.

Pros

  • Effective for muscle hypertrophy and strength gains
  • Time-efficient workouts with only a few exercises per session
  • Structured plan with clear progression guidelines
  • Variety in rep and set schemes to keep workouts challenging

Cons

  • High volume can lead to increased risk of overtraining if not properly managed
  • Requires a high level of commitment and intensity during workouts
  • May not be suitable for beginners or those with limited lifting experience
  • Can be physically and mentally demanding

Screenshots (Click to view larger)

Related


5/3/1 Workout logger - 531

Maximize Your Gains with the 5/3/1 Workout Logger

5x5 Workout Tracker

The 5x5 workout is an exceptional program designed specifically for beginners in weight lifting. This well-structured program aims at establishing a formidable foundation of strength through the implementation of five key barbell …

Five/Three/One - 531 Workouts

The latest app for weightlifters following Jim Wendler's 5/3/1 program is Five/Three/One. This app is a focused and intuitive tool that helps you achieve what truly matters: becoming stronger.

GreySkull LP Weight Lifting

GreySkull Strength Trainer and Tracker is a comprehensive tool designed to assist users in gaining strength, building muscle, and reducing fat effectively.

GZCL Method Workout Logger

Introducing a reliable workout tracker designed specifically for GZCL programs, the solution to your spreadsheet woes. With this intuitive app, you can leave the math to the software and focus on the most important goal - gaining strength.

Intensity - Workout Journal

Intensity is a workout tracking app designed to optimize your training for progression. Its user-friendly interface makes tracking your workouts easy, allowing you to quickly track an entire workout or track as you go.
Secure and free downloads checked by UpdateStar

Stay up-to-date
with UpdateStar freeware.

Latest Reviews

C Caneco BT 2017 Country Pack FR
Caneco BT 2017 Country Pack FR Review: Tailored Power Solutions
Caneco BT Application files Caneco BT Application files
Streamline Your Electrical Design Process with Caneco BT
V Visioneer Acuity Assets
Streamline Your Document Management with Visioneer Acuity Assets
V Visioneer OCR FineReader Module
Transform Your Scanning with Visioneer's OCR FineReader Module
JC-WebClient JC-WebClient
Streamline Your Web Interactions with JC-WebClient
D Dying Light Stay Human
Survive the Night in an Unforgiving World
UpdateStar Premium Edition UpdateStar Premium Edition
Keeping Your Software Updated Has Never Been Easier with UpdateStar Premium Edition!
Microsoft Visual C++ 2015 Redistributable Package Microsoft Visual C++ 2015 Redistributable Package
Boost your system performance with Microsoft Visual C++ 2015 Redistributable Package!
Microsoft Edge Microsoft Edge
A New Standard in Web Browsing
Google Chrome Google Chrome
Fast and Versatile Web Browser
Microsoft Visual C++ 2010 Redistributable Microsoft Visual C++ 2010 Redistributable
Essential Component for Running Visual C++ Applications
Microsoft Update Health Tools Microsoft Update Health Tools
Microsoft Update Health Tools: Ensure Your System is Always Up-to-Date!

Latest Updates


Falco Watcher 18.0

Falco Watcher: Your Ultimate Security Companion

Falco Icon Studio 24.1

Transform Your Visual Assets with Falco Icon Studio

Falco Chess 21.7

Master Chess with Falco Chess: Your Ultimate Strategy Companion

Falco Auto Image 20.0

Effortlessly Enhance Your Images with Falco Auto Image

Real Cut 1D 11.12.5.3

Streamline Your Cutting Process with Real Cut 1D

Falco Molecule 14.9

Falco Molecule: A Robust Solution for Real-Time Security Monitoring