rugby

German Volume Training (GVT), is a fantastic method of allowing rugby players to increase size and strength in a relatively short period of time.

First let’s look at the most important points regarding German Volume Training:

-You do 10 sets of a single “most bang for your buck” exercise – think big compound movements like squats and pull ups.

-You rest for 60-90 seconds between each set.

-You strive to do a predetermined number of reps on each set – 10 sets of 10 reps.

-You alternate with the antagonist “most bang for your buck” exercise.

-You only increase the weight once all 10 sets are completed with the predetermined starting weight. The load used is submaximal. You do not try to reach failure on all sets; only the last three should be hard.

-GVT should only be performed over the course of a few weeks (4-6) followed by a deload week.

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A sample workout might look something like this;

DAY 1-CHEST AND BACK

Exercise Sets Reps Tempo Rest Interval
A-1 Bench Press 10 10 40×0 90 seconds
A-2 Chin-ups 10 10 40×0 90 seconds
B-1 Incline dumbbell flyes 3 10-12 30×20 60 seconds
B-2 seated rows 3 10-15 30×20 60 seconds

DAY 2-LEGS AND ABS

Exercise Sets Reps Tempo Rest Interval
A-1 Squats 10 10 40×0 90 seconds
A-2 Leg curls 10 10 40×0 90 seconds
B-1 weighted sit ups 3 15-20 20×20 60 seconds
B-2 calf raises 3 10-15 20×20 60 seconds

DAY 3-REST DAY

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DAY 4-ARMS AND SHOULDERS

Exercise Sets Reps Tempo Rest Interval
A-1 Dips 10 10 40×0 90 seconds
A-2 Hammer curls 10 10 40×0 90 seconds
B-1 lateral raises 3 10-15 20×0 60 seconds
B-2 lying side laterals 3 10-15 20×0 60 seconds

DAY 5-REST DAY

You superset the A-1 and A-2 exercises together with 90 seconds rest in between sets, and you do the same for the B exercises except you only take 60 seconds in between. So you will do A-1 then rest for 90 seconds, do A-2 then rest for 90 seconds, then do A-1 again and rest for 90 seconds ect. Keep doing that until all sets of A-1 and A-2 are completed then move on using the same cycle for B-1 and B-2 (remember only 60 seconds rest instead of 90).

Recommended split;

Day 1 Day 2 Day 3 Day 4 Day 5
Chest and Back Legs and Abs Off Arms and Shoulders Off

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