Around 1995, the German Volume Training (GVT) appeared in the world of bodybuilding. The article describing it, was written by Charls Poliquin and really changed the approach of many people to mass training. The assumptions were very simple, we choose a few exercises, and we do 10 series of 10 repetitions. Simple and effective.
You can read also: Old-school training
Unfortunately, like any training plan. This one also had its drawbacks
– Ability to repeat injuries, through a high volume of the same exercises
– Just boring
In GVT training you can not choose too many exercises, because the volume can be deadly. Hence, it may seem that there is a lack of “refinement of a given muscle party, through isolation exercises.
The most important problem. GVT ignores strength. Many athletes became weaker after this program, gaining a lot of weight. This is due to the concentration of the maximum training on hypertrophy, which is not required by a large force and influence on the nervous system.
Christian Thibaudeau thought through the whole matter, experiment and finally developed the optimal GVT training.
He created a plan that will help increase muscle strength and hypertrophy.
Welcome to the world of Optimized Volume Training! (OVT)
GVT retains the principle of 100 repetitions per muscle party. However, the distribution of these repetitions in the series differs significantly from the original
The first difference
Each repetition is de facto a superseria consisting of 2 exercises for the same muscle group.
The first exercise with a super series is complex (eg bench press, dead, squats, even toss or objection) and is done in 5 repeats using the maximum load that is possible. The second exercise from the super series is isolated. We do them, however, with less load, with slow pace, also 5 repetitions.
The second difference
In GVT, all 10 series were performed in the same exercise. We break them on 2 different supersie for muscles, each super series is 5 series (or 50 repetitions for the whole super series).
We will reduce the fatigue with training to a large extent.
The third difference
The original is 60 seconds for rest. With us it will be 120 seconds, because of the greater complexity of the exercises. Remember, however, that between exercises in a given super series, we do not make a break at all, just as much as we need to change the device.
The fourth difference
We add weight to each series from 2.5kg to 5kg, depending on the ease of performing the given repetition.
The key issue is to increase the load in the first exercises of the super series on each subsequent training of the given lot. A simple rule, used in every workout.
So I advise you to start with 90% of our maxow and increase successively the load, according to your discretion.
In the second exercises of the super series, increasing the weight is not so important.
The main role is played by TUT (time dunder tension), ie the time of muscle tension, hence the long pace of the negative phase. If you can increase the load while maintaining the pace, great!
Remember, however, that as you increase your weight in the first exercise is a good sign, and the second exercise is to be a controlled movement with a small weight.