I hope everyone who is reading this had a wonderful summer! One of the many perks of being an educator is that I do have summers off from working the typical 8am to 4pm schedule. This allows me a lot of time with friends and family but there is one distinct thing I get to do. When Summer hits I get to really hit the gym without rushing my workouts to make sure I get home in time to shower, eat, drop off the baby w the sitter, and get to work on time. For me this gives me to time to incorporate more intensity training techniques into my routine. If you are wondering what I mean by “Intensity training techniques”, these are things you can do within your workout that make sets and reps more challenging. Common examples of this are Supersets and Drop Sets.
Today, I want to introduce another technique that you may not have heard of but once you try it you will see major results. The technique is called German Volume Training or GVT and in my humble opinion it is the best thing to come out of Germany since the bratwurst (bear with my attempt at humor). I will not overload you with the history of GVT but you can definitely find many articles about it online.
How do you do GVT?
Well you simply do 10 sets of 10 reps for the exercise. Giving yourself no more than 60 seconds of rest between sets.
This is much easier to type than it is to complete. When you are done you have completed 100 reps of the exercise. Doing 100 reps of anything can become a workout of sorts. So the beauty of this technique is that our bodies do not recognize specific weights. Our legs or biceps do not know how much weight we are curling or squatting. What our bodies does recognize is workload and intensity. So when doing GVT you are likely going to lower your usual lifting weights but your body will still get rewards from the workload you are doing.
Brief example: If you were doing squats in a conventional method of 4 sets of 10 reps at 200lbs, you would have moved 8,000lbs.
If you do squats with the GVT – 10 sets of 10 reps at 100lbs, you would have moved 10,000lbs, which is a dramatically lighter starting weight but MORE workload.
Try adding GVT into each bodypart workout split you do and see major results!
Fitmark Ambassador 2013