German Volume Training for Upper Body | Trainer Series
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- เผยแพร่เมื่อ 23 ก.ค. 2024
- Download your German Volume Training workout here → www.fitnessculture.com/gvt-up...
Today, we're going to be going through one of our favorite training protocols, German Volume Training for the upper body specifically bench press.
The German Volume Training Protocol (made popular by Charles Poliquin) is a time tested method for packing on size and has laid the foundation for massive strength gains for our clients over the past 4 years.
This protocol calls for 10 sets of 10 reps of two movements performed as an antagonist superset. For our upper body example below we’ve chosen to pair Bench Press with Chest Supported Row.
To perform this workout you will complete 10 reps of the bench press, rest 90 seconds, complete 10 reps of the chest supported row, then rest 90 seconds before you are back up on the bench. You will continue back and forth between the movements until you’ve completed 10 sets of each movement.
The workout may seem easy in the beginning but after about set 4 you’ll feel the fatigue setting in due to the high volume and short rest periods. It’s going to get brutal. Settle in and get ready to suffer and push through!
There is a tempo prescription set for this superset to control our time under tension.
Below you will see the tempo listed as:
4-0-1-0
For the bench it will read like this:
4 - The eccentric (Lowering) phase of the lift. You will lower the weight for 4 seconds down to your chest.
0 - The time spent between the eccentric and concentric phases. You will not pause at the chest and move immediately into the concentric (pressing) phase of the lift.
1 - The concentric (pressing) phase of the lift. You will take 1 second from chest to lockout. (This could potentially get a little slower as fatigue sets in but just try your best)
0 - The time spent between the concentric and eccentric phases. You will not pause at the top of the movement and start immediately on the next rep.
Your goal during this session is to stay on the clock and maintain the tempo the entire time. If you start to fatigue and can’t complete all 10 reps, just rack the weight and begin your rest between movements. No forced reps are allowed and do not sacrifice the tempo to push out more reps.
(2:36) Flat Bench Press
(2:50) Seated Horizontal Row or (3:15) Incline DB Row
(5:00) Alt NG DB Bench
(5:12) Wide Grip Lat Pulldown
(5:58) Cable Chest Fly
(6:40) Cable A-Fly
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Another video full of training advice, coaching and corrections for each exercise ... Fitness culture leading the way with their TH-cam content. Thank you for the time and effort that goes into these videos
Hell yeah, so glad GVT is getting the attention it deserves! Go Jake! RIP to the great Charles Poliquin.
I love that you upload content that no one else is really talking about on YT.
Hey guys I love your no bs approach just subbed 👍🏻
Great video... Definitely would like to see more videos like this
This is great content. Entertaining and educational. I'll definitely be taking this to the gym and trying it out. Keep doing what you're doing 👍
Coach Hutton back at it again with some of the best content on TH-cam! Keep it up guys, love this stuff!
Another great workout keep them coming! 👌
👌🏻
Great content, Jake you are a beast!!!
Helllll yeaa, brother! I gotta try this. Danke, jake!
Jake is a beast! One of my favs
What’s the GVT you guys did for leg day? Thanks, I really enjoy the workouts keep grinding!! 💪🏼
I just downloaded the full program, gonna do it with bands though seeing that’s all I have
I'm not a trainer yet but I will be studying soon to become one so I would love to see it
Need a GVT lower body now!!!
Hello, for this protocol, can you recommend a few combinations for upper and lower body. Thank you for your response.
Will yall ever do a just dumbell program/workouts?
Jacob! Show us next a killer core-athletic circuit!
Sub to ATHLEAN-X
Download your German Volume Training workout here → www.fitnessculture.com/gvt-upper-workout
Can you guys add the set/ reps in the description box?
Would love to see marketing content!
Reading my thoughts, just wanted to do some version of German Volume (probably Poliquin's one on t-nation)
Is this better to do when you are in excess calories?
Let me get this straight. 55% and he puts on 4 x 45lb and 2x 25 lb and he is going to press that 10 times for 10 sets and he won't be going to failure ? I would like to see that in real-time and not all cut up , diced and edited (-:
I know German Volume Training is originally a weightlifting protocol but IMO this works just as well for calisthenics. Using this protocol, I do 10 sets of 10 Deficit Push-Ups, 10 sets of 10 Inverted Rows, and 10 sets of 10 Squats. The first two exercises are supersets while the third/final exercise is 90 seconds rest. This workout is done three times a week with two active recovery cardio interval sessions in between. On the flip side though, I do also have one free training day (Saturday) to essentially do whatever exercise I want to experiment with that are outside of the weekday workouts. Sometimes I'll do 5 sets of 5, other times I'll go with 10 sets of 10. And on Sundays, I just chill out with no training at all. Rest is a must for gains.
Edit: This routine I've made is actually inspired by One Punch Man which that routine from the anime and manga consists of 100 push-ups, 100 sit-ups, 100 squats, and 10 km run done every single day. At first, I thought that was a solid routine but over the years, I found out that the routine had some underlying problems. Which let's be honest, I don't think I need to explain why.
Yep agreed calistentics vibes with 10x10
Would German volume training be good for a lower body workout to build muscle? Say if you did a quad exercise and a hamstring exercise as your superset?
Yes for sure. During the lock down i was doing just goblet squats with dumbbells. 10x10. And it hits the entire legs. So answer to you question definitely.
when gigachad is busy, we still got megachad
JAKE great stuff more like this
So is it 100 reps on each moment like 10 10 for bench and 10 10 for rows or is it 5 10 5 10 like 5 sets of ten on each exercise
Iove this kind of training do it 3/4 tyms a week but no machines
How long should we follow this program
I’d love to hear the marketing back end.
Is GVT best done for every back and chest workout for a period of time? Or if training upper body 2x/wk, for example, doing GVT one workout and something else for the other?
WTF Jake is your left arm tatoo "washing away" ?
Dude you have 275 for 10 for tempo shit 👊💪💪💪
Do you alternate bench and back lift or do all the bench first, then the back lift?
More content from Brody
Marketing content, please!!!
Hi, please is the training is good for a skinny guy
yes it is, but only if you've been lifting for 12-24 months and have a decent amount of strength as a foundation already
Marketing!!
Should never lock out. Locking out puts too much pressure on the joints and removes tension on the muscle. Important when doing movements like isolateral chest presses.
Definitely not true.
@@FitnessCulture cant you go almost to lock out...? Say 90%...?
I never lock-out because of fear of not being able to hold the weight and damage my joints or worse. Personally I feel the constant tension on the muscle is better for training
Free weights? JS
That is not GVT. Its 10 sets of 10 and that muscle is done.
I want to see marketing content
wait so 285 on bench..\55% is 500 lb max? Hooly crap