GERMAN VOLUME TRAINING FREAK STYLE

By ALEX SAVVA

GVT is not for the weak. This program is for experienced athletes only that wish to shock their muscles and shift into a hypertrophy phase like no other. This training protocol originated in Germany and hence the name “German Volume Training”. I’ve used this workout program many times over the years and I found it particularly useful at gaining muscle and getting ripped while preparing for bodybuilding competitions. This program is what comes to mind when I hear the phrase “pain and gain”.

Weekly workout schedule:

Monday Chest/Back Workout
Tuesday REST or 20min of Intervals
Wednesday Shoulders/Arms Workout
Thursday REST or 20min of Intervals
Friday Leg Workout
Saturday REST or Light Cardio/Cross-Train
Sunday REST or Light Cardio/Cross-Train

 

CHEST/BACK WORKOUT

Exercise Sets Reps Tempo
Bench Press 10 10 4-0-2-1
Cable Back Row 10 10 4-0-2-1
Bicycle Crunch 10 10 1-0-1-0

 

SHOULDERS/ARMS WORKOUT

Exercise Sets Reps Tempo
Dumbbell Shoulder Press 10 10 4-0-2-1
Neutral-Grip Chins 10 10 2-0-2-1
Dips 10 10 2-0-1-1
Reverse Crunch 10 10 2-0-1-1

 

LEG WORKOUT

Exercise Sets Reps Tempo
Squat 10 10 4-0-2-1
Lying Hamstring Curl 10 10 2-0-2-1
Vertical Chair Knee Raise 10 10 2-0-1-1

THE WORKOUTS

There are 3 weight-training workouts that you’ll be performing each week to hit every major muscle group. Each workout includes basic, compound movements to stimulate maximum muscle fibers and that’s why you are only performing 1-2 exercise per body part. You will notice that Friday is leg day and there are 2 days of REST or Light Cardio/Cross-Training that I recommend following that workout. If you do this program properly, your legs will be fried and light cardio or rest is about the only thing you’ll be able to manage during the days after. Also, the light cardio will help speed recovery and reduce stiffness after your brutal leg session.

I’ve added a core exercise to each workout. Stick with one exercise only so you don’t fatigue the core muscles to the degree that they’ll compromise your strength and technique during your compound lifts. The core exercise will also serve as some active recovery between each set.

LOADS & REST

For the compound exercises (that are the focus of this program), stick with 50 to 60% of your one rep max. Your goal should be to get 10 reps out of each set without going to complete failure. Perform the exercises listed back-to-back and rest for 1 minute between each set. Once you can complete a full workout with all the reps prescribed, increase the weight by about 5%.

TEMPO

It’s very important to control all movements and follow the prescribed lifting tempo for each exercise in the program. The lifting tempo used in this program is written in a sequence of four numbers (i.e. 4-0-2-1). The first number represents the eccentric phase, the second number represents the stretched phase, the third number represents the concentric phase, and the fourth number represents the peak contracted phase. The number assigned to each phase of the tempo represents the number of seconds you should take to complete each phase.

A recent study conducted at McMaster University showed that slower tempo training elicited greater responses in protein synthesis when compared to faster tempo training.1 Another study showed that longer time under tension per set resulted in greater EPOC and energy expenditure.2

Example of 4-0-2-1 Tempo:

4 = 4-second eccentric contraction (negative part of the movement)

0 = no pause at the “stretch” portion of the movement

2 = take 2 seconds for the concentric contraction (the actual pushing/pulling of the weight)

1 = take 1-second pause at the peak contraction of the movement

 

References:

  1. Burd N.A., & Andrews R.J., et al. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. Jan 15;590(Pt 2):351-62.
  2. Scott, C.B. (2012). The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets. Appl Physiol Nutr Metab. Apr;37(2):252-6.

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Vegan Bundle 

Did you know that optimal overall health can have a significant impact on your fitness goals? Improving your overall health and well-being can support greater performance, more muscle and strength and even enhanced fat loss! Our Vegan bundle has all your essential nutrient needs covered. 

GREENS FREAK 

GREENS FREAK is the most complete super green foods formula of its kind! Every ingredient and complex found in GREENS FREAK has a specific function to help support optimal health and performance! It’s loaded with super greens, including 1.5 grams of spirulina, 1 gram of high-CGF chlorella and 1.5 grams of alfalfa, barley and wheatgrass! Best of all, GREENS FREAK comes in 2 delicious 100% All Natural flavours, Vanilla Chai and Sweet Apple! Add a scoop of GREENS FREAK to your post-workout shake to ensure you’re getting all your essential nutrients, antioxidants and digestive enzymes. 

VEGAN FREAK 

Are you tired of feeling bloated after your post-workout whey protein shake? Mix it up and try VEGAN FREAK, a plant-based protein powder made up of three vegan proteins, yellow pea, hemp and sacha inchi.  

VEGAN FREAK is naturally flavored and sweetened, contains zero artificial ingredients and is easily digestible. With 20 grams of protein in each scoop and available in Natural Vanilla and Natural Dark Chocolate, VEGAN FREAK makes for a delicious and healthy alternative to your old protein powder. 

Mix 1 scoop of Vegan Freak and 1 scoop of GREENS FREAK and take with your VITA FREAK pack each morning to ensure that you are getting the essential vitamins, minerals and nutrients needed to work and perform at the highest level.

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Offers hormonal and estrogen level support as well as a health-promoting complex.

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RIPPED FREAK KETO

Our newest pre-workout, RIPPED FREAK KETO, is one of our strongest pre-workouts ever. The addition of exogenous ketones will not only support the fat-burning effects of the SD Pharmaceuticals KETONES, but will also provide you with a boost in cognitive performance and mental focus, perfect for big workout in the gym or a long day at work.

SD Pharmaceuticals Ketones

An exogenous Ketone supplement is a great way of helping your body quickly get into ketosis and reach a fat burning state. Using Ketones after a period of eating carbohydrates will tell your body that you want to be using ketones for energy instead of those carbs. Instead of eating very low carbs for days, you can just take a serving of exogenous ketones and get back into ketosis almost right away!

RIPPED FREAK 2.0

Our reformulated RIPPED FREAK 2.0 Fat Burner utilizes the clinically proven ingredient SINETROL, Grains of Paradise and Caffeine to boost the body fat-burning abilities. SINETROL Fat-Shredding Technology enhances fat loss through a unique mechanism of action and is backed by three human clinical trials! Take 2 capsules of RIPPED FREAK 2.0 each day to boost the effects of the Keto Stack!

SD Pharmaceuticals Ketones

An exogenous Ketone supplement is a great way of helping your body quickly get into ketosis and reach a fat burning state. Using Ketones after a period of eating carbohydrates will tell your body that you want to be using ketones for energy instead of those carbs. Instead of eating very low carbs for days, you can just take a serving of exogenous ketones and get back into ketosis almost right away!