The name "German Tank" was chosen by the editor of MuscleNet. Isn't it very vivid? In fact, the English name of this training system is: German Volume Training (GVT for short). It originated in Germany and was popularized in the 1970s by Rolf Feser, the then coach of the national weightlifting team. And the United States has promoted this training model to the fitness industry. GVT is often used during the muscle-building season, which proves how effective GVT is in building muscle!

GVT is very simple, it is to use the same weight to do 10 groups, each time 10 times. How to choose weight? That weight should be such that you feel rested on the 20th rep, or 60% of your 1RM. That is, if you can press 100 pounds in one press, then 60 pounds is what you want to press. weight.

GVT training plan arrangement

​Day 1: Chest & Back

​Day 2: Feet & Abdomen

Day 3: Rest

​Day 4: Arms & Shoulders

Day 5: Rest

When you use GVT, please write down the number of sets, reps, and rest time between sets that you actually did. At the same time, please strictly monitor the action postures. As long as the posture is wrong, it will not be counted.

Precautions

Rest time: When many friends first try GVT, they will question the effectiveness of the first few sets of training because the weight is light after all. However, in fact, as long as the rest time is controlled to 60 seconds, you will soon feel You are tired, and this accumulated fatigue is the key to stimulating muscle growth. Therefore, don’t ask anything, turn on your timer and set the rest time to 60 seconds. Even if you are very tired, you cannot extend the rest time!

Rhythm: Compound movements such as squats, bench presses, and pull-ups are more suitable for the 4-0-2 rhythm, which means slowly relaxing for 4 seconds, then exerting force for 2 seconds, without stopping in between. For single-joint movements like Barbell Curls or Triceps Extensions, use 3-0-2.

Training density: Because GVT is a very heavy training method, the muscles need a little more time after training. Therefore, please allow the muscles after GVT training to rest for 3-4 days.

Step by step: When you feel that you can handle GVT, it is time to add weight. You don’t need to add too much at once, about 4-5% will be enough.


GVT primary stage exercise plan:

Complete this set of preliminary training plans 6 times within 30 days, that is, exercise for 5 days and then cycle until 30 days are completed. You should see results! As for the intermediate and advanced plans of this training system, I will introduce them to you at another time.