German training method for the strong man, specializes in all kinds of muscle gainers!

"German Bold Training Method" (GVT)

Originated in the 1970s,

Advocated by Rolf Feser, coach of the German National Weightlifting Team,

Use GVT during non-seasonal periods.

After 12 weeks, the athletes' muscle hypertrophy and muscle strength development were generally improved.

 

The content of the German brawny training method is not complicated. It mainly involves doing the same exercise and the same weight 10 times, a total of 10 groups; that is, 10x10. However, the weight of these 10 reps is not arranged randomly. When most people use this training method, they will arrange the weight at 60% of 1RM or 20RM.

For example, if you add that 1RM of your bench press is 100 kg, then when you execute a 10x10 bench press plan, you will use 60 kg for 10 reps and 10 sets. Of course, you can also find out the weight at which you have done 20 reps to complete the plan.

When deciding on the weight, there is another key to the German training method for brawny men. That is the completion time of the action and the rest time between sets. In principle, the training time of each group should be completed within 60 seconds, and the rest between groups is 60-90 seconds.

How to arrange a plan for the German training method for strong men

Beginner and Intermediate Trainer Program

This training method is based on a 5-day cycle

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Chest and back on the first day

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Barbell bench press 10x10-90 seconds rest between sets

Pike rowing 10x10-rest 90 seconds between sets

Rope clip chest 10x3- rest 60 seconds between sets

Pull down the pulley (narrow) 10x3- rest between sets for 60 seconds

Legs and abdomen on the second day

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Barbell Squat 10x10-90 seconds rest between sets

Leg curl (mechanical) 10x10-90 seconds rest between sets

Seated heel raise 10x3- rest 60 seconds between sets

Suspension leg lift 10x3- rest 60 seconds between sets

Closed on the third day

Fourth-day hands and shoulders

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Narrow grip bench press 10x6-90 seconds rest between sets

Barbell curl 10x6-90 seconds rest between sets

Dumbbell lateral lift 6x3-rest 60 seconds between sets

Bend over and raise 6x3-rest 60 seconds between sets

Rest on the fifth day

Note 1: 10 (number of groups) x 10 (number of times) The former unit is "number of times" and the latter unit is "number of groups". This plan marks the site suitable for beginners and intermediate users. Please warm-up before training and do what you can.

Note 2: The first two are the main actions, and will do 10*10. The latter two are auxiliary training, so the number of sets and the number of repetitions are not as high as the main movements.

Note 3: Because the muscles of the shoulders and hands are smaller than those of the legs, chest, and back, the number of repetitions and the number of sets are also set to be lower in consideration of the load capacity.

Intermediate and Advanced Trainer Program

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Chest and back on the first day

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Barbell bench press 6x10-90 seconds rest between sets

Pull-ups 6x10-rest 90 seconds between sets

Dumbbell Flyer 6x3- rest 60 seconds between sets

Seated rowing 6x3-rest 60 seconds between sets

Legs and abdomen on the second day

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Kick press 6x10-rest 90 seconds between sets

Deadlift 6x10-rest 90 seconds between sets

Standing calf heel raise 10x3- rest 60 seconds between sets

Crunch 10x3- rest 60 seconds between sets

Closed on the third day

Fourth-day arm, shoulder

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Supine barbell arm curl 6x10-rest 90 seconds between sets

Inclined supine dumbbell curl 6x10-rest 90 seconds between sets

Flat lift 10x3 before dumbbells3-rest 60 seconds between sets

Bend over dumbbell fly 10x3-rest 60 seconds between sets

Rest on the fifth day

Note: The former unit of 6x10 is the "number of repetitions" and the latter unit is the "number of groups". This plan is marked on the website and is suitable for middle and high-end people after 6 weeks of initial menu training. It is recommended that the weight be 70% of 1RM or 12RM. Please warm-up before training and do what you can.

tips：

In training, pay more attention to eccentric contraction. Eccentric contraction is the process of the muscle being gradually elongated under resistance, that is, the process of falling. The muscles should be kept under tension and the load should be controlled at a uniform speed. It is more helpful for muscle building.

The German brawny training method not only improves muscle hypertrophy and strength but also puts a heavy burden on muscle endurance. Imagine that when the quality of the action is stable, you need to do 10 reps with only 1-minute rest between sets, and complete 10 sets in a row. Not only is the intensity quite high, but it also tests your willpower!

However, the advantage of this training method is that if it can effectively improve muscle endurance, the efficiency of recovery between groups will also increase. In this way, you can receive higher-intensity training. For muscle building and strengthening strength training,It could not be better! Always keep your body in a state of assimilation! That is to say, the nitrogen in the body's muscle protein must be in a positive balance, so as to continuously maintain the state of assimilation, otherwise, the whole body muscles will be decomposed and lost!

Sufficient protein and calories, and intake of good healthy fats, such as nuts, olive oil, fish oil, etc. Ensure adequate water intake.

Appropriate intake of nutritional supplements to supplement the insufficient nutrients in natural foods, especially the two basic nutritional supplements of branched-chain amino acid and creatine.

Finally, I remind friends who want to gain weight: weight gain is to gain muscle weight, not to gain weight or just eat fat! So remember not to eat badly, the muscles will not grow much in the end, and the full length will be fat.