![]() In Poliquin’s original GVT program, the exercises in each workout are antagonists, which means they work opposing muscle groups. Since you don’t go to failure on every set, you don’t risk doing any lasting damage to your muscles. The quick results are great motivation to stick with the routine, and it’s safe, too, Poliquin says. And because GVT is so simple, you don’t need a serious strength-training background. By increasing muscle, you boost your metabolism even when you’re not exercising. When combined with proper nutrition, GVT produces incredible gains. ![]() Your body adapts to this stress by hypertrophying the targeted fibers, or making the muscles bigger. “You knock out a very specific number of motor units and completely trash them,” says Poliquin. Also known as the “10-sets method,” GVT works because you target muscle fibers with a high volume of work in a short amount of time.Ī typical routine is performed in supersets, switching back and forth between two exercises. It became popular in the 1990s when Canadian strength coach Charles Poliquin used it to train professional athletes. GVT is believed to have originated in Germany in the 1970s. It’s grueling, yes, but after just a few workouts you’ll see major gains in lean muscle mass, as well as fat loss. The premise: Crank out 10 reps of each exercise you do for 10 sets. There’s the jelly legs at the finish of a 5K, the burn after a set of squat jumps, the sting of taking a foam roller to your IT band - and then there’s German Volume Training (GVT). ![]()
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