I've been using this workout since 1995. I love it because it cuts down my time in the gym (cardio and strength training is sort of combined - short rest intervals).

@BlueStarNutraceuticals

5 жыл бұрын

German Volume Training is a great staple to slap on muscle - and like you said cutting down time is always a plus. Everyone likes the gains and no one likes camping in the gym... keep training hard! 👊

@kizueiydypquioe432

5 жыл бұрын

How old r u then

@NickMasseyRideon

4 жыл бұрын

I am not sure what you mean by "cutting down time on the gym" I have 8 exercises for chest and arms and its 126 minutes a lot longer than I use to spend on the same body parts.

@ifstatementifstatement2704

4 жыл бұрын

@@NickMasseyRideon Apparently each muscle is worked once a week with GVT. So maybe taking that into account you spend less time in the gym?

@ifstatementifstatement2704

4 жыл бұрын

3 name changes allowed every 90 days. I agree. I don’t do GVT. I do full body workouts 3 times a week.

Thank you for the free program mate. Cheers - subscribed!

@BlueStarNutraceuticals

4 жыл бұрын

Glad you enjoy it, welcome to the channel!

Thank you so much for this man! Pdf is well explained and simple loved it :)

@BlueStarNutraceuticals

4 жыл бұрын

Glad you enjoy the program Shahbaz! Keep training hard!

@shahbaztariq2837

4 жыл бұрын

@@BlueStarNutraceuticals GVT here i come 😎

Great lecture for a fitness trainer student like me. Thank you so much

@BlueStarNutraceuticals

2 жыл бұрын

You're very welcome! What was a key takeaway you got from this one or are going to apply to your own training?

Thanks for this amazing free programme..thanks a lot bleu star

@BlueStarNutraceuticals

5 жыл бұрын

Glad you liked the video and program! Keep training hard!

It's good training method, I usually use 72-75% of my 5RM or 55% of my 1RM 😊 Muscle groups are 🔥

@BlueStarNutraceuticals

3 жыл бұрын

Awesome! Glad you liked this one!

Best training Jordan ,I love this GVT ,you are brilliant advice very inspiring bro .

@BlueStarNutraceuticals

3 жыл бұрын

Thanks, glad you enjoyed this one!

Finally an informative video on German volume training! Idk why there is very few out there in this subject. I started yesterday using this method gluteus focused, I'm going to use this 2x a week along my usual workout which is 1 overall leg gluteus day, 2 German volume gluteus focused and 3 upper body session.

@BlueStarNutraceuticals

10 ай бұрын

That's awesome! Please keep us posted after 30 days. We look forward to learn about your progress! 🙌

Awesome ... link works now. Ordering my Crea-tech now. Thanks!

@BlueStarNutraceuticals

6 жыл бұрын

Awesome Jon - let us know how you enjoy the program ! It's not easy - but it's a solid training program - and a fresh way to mix up your training for 6 weeks.

I have subscribed thanks for the free program I will try it out

@BlueStarNutraceuticals

2 жыл бұрын

Thanks for the sub! Keep us posted on your progress, Zak. :)

Thank you so much sir for the programme .

@BlueStarNutraceuticals

5 жыл бұрын

Glad you liked the video! Thanks for watching and keep training hard!

Thanks a lot. Very useful !!!

@BlueStarNutraceuticals

6 жыл бұрын

Great to hear! Enjoy!

What a great video!

@BlueStarNutraceuticals

4 жыл бұрын

Thanks for watching. Glad you liked it

Great Information!!!👍🏻👍🏻👍🏻 i like it 💪💪💪

@BlueStarNutraceuticals

4 жыл бұрын

Thanks Akshay - glad you enjoyed the video and program

God bless you for providing such a great program

@BlueStarNutraceuticals

3 жыл бұрын

Glad you enjoyed the program! Be sure to keep us updated with your results on it!

This is great. Avoids the injuries of low volume

@BlueStarNutraceuticals

Жыл бұрын

100% 👌

Ahhhhh thats exactly what I was missing, the oh so great German Creatine!

@BlueStarNutraceuticals

4 жыл бұрын

Gotta have it 💪👊

@shawnrobidoux

Жыл бұрын

😂😂😂

Thanks bro for giving pdf. I will follow as per your pdf workout.

@BlueStarNutraceuticals

Жыл бұрын

You're very welcome, Adam! :)

Thx a lot man 💯💪

@BlueStarNutraceuticals

2 жыл бұрын

Glad you liked this one! Awesome for packing on size

Really appreciate ur efforts and provide free training schedule its week 2 now help me in building muscle Big thank Gaurav:)

@BlueStarNutraceuticals

4 жыл бұрын

Great to hear Gaurav! Keep up the good work! 💪🔥

GET YOUR FREE GERMAN VOLUME TRAINING PROGRAM HERE ➞ bit.ly/33FAfLB

@varsityathlete4786

5 жыл бұрын

Looks brutal! Thanks for these, bro. Im gonna give one a whirl tomorrow

@deemusic836

5 жыл бұрын

I just started the German Volume Sets. I wanted to ask you about the scheduling of workouts. I'm doing upper lower but instead Chest/Triceps, Legs, Back/Biceps/Shoulders giving body parts two days off between workouts 6-days a week. Is this ok or should I stick to the plan you have?

@jackbenedict9880

5 жыл бұрын

Great stuff Thanks

Good afternoon thank you 🙏 and really appreciate you 🙏

@BlueStarNutraceuticals

Жыл бұрын

You are so welcome! We appreciate you! :)

i actually do this every workout. ive been doing this on my own since i started. i usually do 3-4 compound lifts and i dropset my last set so i end up doing more like 11 sets on each compound movement. this is my permanent way of lifting. i lift every other day and that is a lifestyle commitment.

@BlueStarNutraceuticals

4 жыл бұрын

Nice work! Keep training hard and doing what works for you Alan!

There are three major things you are getting wrong. The 10X10 sets are supposed to be intersected with one another. This is a major component of the program as it slows down fatigue and allows you to squeeze in more volume with more weight, which results in a higher amount of total work which results in more muscle growth. You do a chest set, rest 90 seconds, then you do a back set, rest 90 seconds, then do the chest set again, rest 90s, then do the back set again, etc. Because you are intersecting antagonist muscles, your chest is practically getting 4 minutes rest instead of just 90 seconds, and same with your back. Also, the 3X12 sets are not supposed to be done without any rest. That would be over training on a program like this. You are supposed to do a chest set, rest 60 seconds, then do a back set, rest 60 seconds, etc. And the other big thing is that on the arm days you are supposed to do biceps and triceps for your 10X10 sets, not shoulders. You are supposed to do shoulders for your 3X12 sets, not arms. And on leg days you are supposed to be intersecting knee induced movements with hip induced movements. So for instance you might do squat, then straight legged deadlift, then squat again.

@jamesd493

5 жыл бұрын

I have used GVT for 25 years. I still rest 90 seconds between sets of the SAME exercise.

@gtm5650

5 жыл бұрын

What other exercise would you recommend with squats besides deadlifts?

@massivemagoo

4 жыл бұрын

May be true but not practical in the average commercial gym. I aint letting skme fool hog the bench press and the squat rack at the same time

@BlueStarNutraceuticals

2 жыл бұрын

Still at it? How's progress coming?

thanks a lot man!!

@BlueStarNutraceuticals

Жыл бұрын

You're welcome! The GVT Mass Program is a great program with loads of compound movements to help you bust plateaus and get your testosterone production firing on all cylinders! 💪

@ishaanbanerjee853

Жыл бұрын

@@BlueStarNutraceuticals yeah thanks alot!

Starting this Monday. Stoked

@BlueStarNutraceuticals

4 жыл бұрын

Great to hear! Keep us posted with the results!

@joshwilliams6517

4 жыл бұрын

@@BlueStarNutraceuticals What would you say is the biggest different between your program and the original GVT program from Charles Poliquin? Why is this program different from his?

@omegavetrix5184

3 жыл бұрын

How did it go man?

@omegavetrix5184

3 жыл бұрын

@Josh Williams

@joshwilliams6517

3 жыл бұрын

Omega Vetrix bro I started it not knowing lockdowns were going to hit exactly one week later. Never got to actually do the program lol

i love training this why it works💪

@BlueStarNutraceuticals

2 жыл бұрын

... and we love that you love it! :) 💪

Can I do abs on off days? Will try this program will post some pictures with videos.

@BlueStarNutraceuticals

6 жыл бұрын

Sure - you can do Abs whenever. Look forward to it!

Great info thanks!

@BlueStarNutraceuticals

Жыл бұрын

Glad it was helpful! 😎 In case you missed the available download... GET YOUR FREE GERMAN VOLUME TRAINING PROGRAM HERE ➞ bit.ly/33FAfLB

@ReidRed1

Жыл бұрын

Already did! Got my next six weeks all lined up. Going to be a welcome change from a 5x5.

@BlueStarNutraceuticals

Жыл бұрын

Perfect! If you have questions along your journey, please don't hesitate to reach out!

Plz share the diet program for this program coz its incomplete without a gd diet

This is really well done and greatly appreciated

@BlueStarNutraceuticals

Жыл бұрын

We appreciate your feedback - thank you! ... and enjoy. :)

Thanks for sharing seems like a good program , just one question why does the workouts change every week? Shouldn’t we do the same movements and progress on those movements? And can we superset to save time ? Thanks again

@BlueStarNutraceuticals

Жыл бұрын

It changes every week due to having a load variation. If you are able to superset - then you're not lifting enough. ;) However, you're welcome to superset if that fits your time a bit better. Try it your way and let us know how you make out! 💪

Just came across this. Just finished my first workout.

@BlueStarNutraceuticals

5 жыл бұрын

Awesome to hear Keith! Thanks for watching! 💯💪

@AZ-ik1me

4 жыл бұрын

How's it going?

Can you please recommend any of your ABS program during off days (started doing GVT - Really Great 💥) Thankyou. 🇮🇳 ❤️

@BlueStarNutraceuticals

3 жыл бұрын

We have dozens of great ab workouts on the channel, just do a quick search through some of them and pick the one you enjoy the most, or feel free to switch the ab workouts up each week.

Can I do This Workout for 3 days a week like Monday Wednesday And Friday and then start again form monday ??

@BlueStarNutraceuticals

4 жыл бұрын

Yes absolutely.

starting in week! excited,but after i'm done with german volume i have read somewhere that you should take a break from it for about 10-12 weeks...what would be the best workout program to do in that time period guys?

@BlueStarNutraceuticals

4 жыл бұрын

Something that's lower volume and offers a different training stimulus, you can check out our weekly Faster Fat Loss series for metabolic conditioning (Y)

@JohnDoe-qq8et

2 жыл бұрын

4 programs per year for me. Switch it up every 3 months increasing or decreasing weight every week or every 4th week. Also, diet plays a huge part in this

A lot of factors play when it comes to hyper trophy while doing Gvt. 1. Genetics but don’t get discouraged! 2. eat healthy and eat like a horse. 3. Sleep like a baby 3. Begin with the correct weight and add 5-10 lbs each week if you complete the workout successfully.

@BlueStarNutraceuticals

5 жыл бұрын

great comments - thanks for watching the video and leaving feedback for others.

@markwassouf563

5 жыл бұрын

Hyper trophy?🤣 It's hypertrophy dumb ass

I have some issues over my high percentage of belly fat, can I follow this programme with caloric deficient diet and 10 minutes of cardio??

@BlueStarNutraceuticals

6 жыл бұрын

If following this on a calorie deficit, it will already be hard to recover from the high volume training. Add in cardio to that and you'll probably be a zombie. You'd be better off to check out some of our other fat burning and metabolic conditioning workouts we have on our channel

@p.e.bfitness9001

6 жыл бұрын

Blue Star Nutraceuticals How about maintenance calories with this workout to loose fat and gain muscle ?

@BlueStarNutraceuticals

6 жыл бұрын

You would be better off following a fat loss program and focusing on maximizing your results there and then coming back to this when you're aiming to build muscle mass

With the free work out plan to I pick one one set of work out to do for six weeks or do I change every week ?

@BlueStarNutraceuticals

Жыл бұрын

Hey! There is only one plan to follow and that's everything that is exactly laid out for each week. 😎 Let us know how you made out after the 6 weeks. PS... make sure your diet, hydration, and rest meet the demands of training and recovery. 💪

I havent gone too the gym for almost a year now. Will it be wise to start with a program like to get some gains in or should i build myself up again first

@BlueStarNutraceuticals

6 жыл бұрын

Definitely want to build back up again first. This is an extremely intense and high volume training style - not recommended for beginners or those who haven't been consistently training for at least several months

Can I squeeze in cardio on off days, or should I dedicate that to a full days rest?

@BlueStarNutraceuticals

6 жыл бұрын

You can still work in some cardio on the off days. Just don't go overboard with it and guage how your body is recovering - then adjust as necessary

Hi, Thanks for the clear video. Just few queries. What if we are unable to complete all 10 reps at the later sets? Do we reduce the weight so that we start hitting 10 reps again? or do we just continue with the same weight and doing the lower reps? and on the next workout of the same muscle do we use the same weight and try to hit 10 reps on all 10 sets or do we reduce the weight? Thanks in advance for the response.

@BlueStarNutraceuticals

4 жыл бұрын

You should pick a weight that you can just complete all 10 sets of 10 reps with some struggle.

@ssj4karan

4 жыл бұрын

@@BlueStarNutraceuticals if am able to do 10 reps with the chosen weight for the first 6-7 sets and set 8 onwards it drops to 7-8 reps per set (not reaching failure, just not cheating to get the last few reps in), won't lowering the weights altogether to get 10 reps on all 10 sets lower the intensity of the workout?

Are you supposed to superset the two GVT movements and do 10 x 10 or do the movements individually?

@BlueStarNutraceuticals

3 жыл бұрын

Meant to be performed individually

Would this work for body weight exercises as well like pushups pull-ups and dips

@BlueStarNutraceuticals

3 жыл бұрын

Not unless applying added resistance to reach close enough to muscular failure on those exercises.

Love u sir

Is there any alternatives for lying leg curl? The gym where I'm going dont have that machine. Only leg press

@BlueStarNutraceuticals

11 ай бұрын

Hey! You can perform a Lying Leg Curl on the floor with a dumbbell. As well, other exercises you can perform of the Seated Leg Curl, Dumbbell Stiff Legged Deadlift, Dumbbell Romanian Deadlift, Stability Ball Leg Curl., Sliding Floor Bridge Curl, and the Nordic Hamstring Curl. 🦵 Does this help?

Do you have any program for a full body routine? Thank you!

@BlueStarNutraceuticals

5 жыл бұрын

There's dozens of full body workouts on our KZread channel here - also the German Volume Training Program in this video does work the full body.

@louchenisaid1832

5 жыл бұрын

@@BlueStarNutraceuticals I mean to work the entire body in one cession

@BlueStarNutraceuticals

5 жыл бұрын

@@louchenisaid1832 we've got plenty of full body workouts on our channel - give some of these a shot kzread.infosearch?view_as=subscriber&query=full+body

Where’s the program found please Many thanks

@BlueStarNutraceuticals

4 жыл бұрын

Link is right in the description of the video.

exercises like what focus on other body parts + arms. And is it ok if I change the shoulder + arms day to 10 sets of curls + 10 sets of tricep extensions then 10 sets of lateral and frontal raises plus 3 other exercises of 3 sets each focusing on triceps biceps and shoulders?

@BlueStarNutraceuticals

3 жыл бұрын

The 10x10 training scheme is meant to be performed with compound exercises, not isolation exercise like curls, to get the best results, you should follow the training program exactly as laid out. If you want to switch things up for your own version of it, you're free to experiment and see what works best for you.

I'm late to the party but I like to do fight training, can I integrate it on the off days?

@BlueStarNutraceuticals

5 жыл бұрын

While following this program you should use off days for complete rest. If you're training with proper intensity and pushing as hard as you should be during these workouts, you won't have the energy to maintain additional training on your rest days.

I've tried the link but I can't download it, it starts and then stops

@darno8863

4 жыл бұрын

Ashford Rogers same

Can sprinting be done on off dayswith abs e x rcises

@BlueStarNutraceuticals

5 жыл бұрын

Absolutely - HIIT and abs are a great combo.

@keyurlohana1791

4 жыл бұрын

Hello sir . Could you assist us with HIIT workout and abs exercise which is to be done on off days?

@naveendas9173

3 жыл бұрын

Can be done but not more than 20-30mins. Rest is quintessential.

How can I preform this if I only have access to the gym from monday to friday?

@BlueStarNutraceuticals

4 жыл бұрын

On days you're performing 4 workouts per week, workout Mon,Tues, Thurs, Fri. On days you're performing 3 workouts you can stick with Mon, Wed, Fri. Hope that helps! Thanks for watching Goran

Hey can you please send another link to the program as I cannot it. Thanks

@BlueStarNutraceuticals

4 жыл бұрын

Link is working. retry downloading or open in new browser.

I have been trying to download this program for over 3 weeks. Was up now taken down. Please put back up

@BlueStarNutraceuticals

4 жыл бұрын

Link is working fine here. Not sure why it's not working for you. Shoot us an email and we can send it to you if you're still having issues info@bluestarnutraceuticals.com 👍

@raccoonman4691

4 жыл бұрын

Blue Star Nutraceuticals I emailed you guys but I haven’t got a reply yet. I’m having the same problem

@andyvaid69

4 жыл бұрын

It's 10 x10 compound nothing to download!

I assume you do the 10 sets of bench com0pletely, then the 10 sets of back - not alternating like a superset correct? Thanks - great video!

@BlueStarNutraceuticals

4 жыл бұрын

That's correct! Thanks for watching!

@markusbeaumonte1553

4 жыл бұрын

@@BlueStarNutraceuticals Thanks - I love this workout. I've been doing it all week and I am thrashed. I cut the rest to 45-60 secs tho. Again, great video and program.

What way should this be done exactly. Do you do your major compound lift first for example bench press for 10*10 then go straight into isolation exercise for 8*12 before you start your next compound 10*10 or do you do both 10*10 back to back? Please advise

@BlueStarNutraceuticals

Жыл бұрын

Hey! In case you missed it, we have a downloadable program in the description below the video. Follow the program as advised. 👀 GET YOUR FREE GERMAN VOLUME TRAINING PROGRAM HERE ➞ bit.ly/33FAfLB

@turkyish

Жыл бұрын

@@BlueStarNutraceuticals started this program today, great burn in the supersets at the end. 1 question, doing legs tomorrow, can you do deadlift and squats same day? Seems excessive

Could I do an U rest L rest U rest L? Also, on off days, could I hit the treadmill for an hour at a moderate speed, say 3-3.5 mph and a 7% incline? Or would that be excessive? Thanks

@BlueStarNutraceuticals

4 жыл бұрын

The hour of treadmill on off days would negatively effect your recovery. This program is meant to be followed exactly as laid out in the PDF. You can certainly do an Upper Lower split program. We have some great upper/lower workouts on the channel already. But not really how this GVT program is meant to be performed.

Could you do this program with dumbbells and resistance bands?

@BlueStarNutraceuticals

4 жыл бұрын

You could, however you would need enough weight to perform it properly

Can i use the superset method between the first 2 exercise,for example can i do flat dummbbell press with one arm dummbbell row 10x10 using superset?

@BlueStarNutraceuticals

3 жыл бұрын

You could because they are training opposing muscle groups. Try out both ways and see which works best for you.

What's up champ

@BlueStarNutraceuticals

2 жыл бұрын

Haha. ™

I have a curious question? Can you do supersets with GVT? Example, bench press then go straight into pull ups? 10 bench press then 10 pull ups for 10 sets. Can this be done?

@BlueStarNutraceuticals

Жыл бұрын

You could. However, if you're able to perform supersets, you're not hitting your potential with GVT. This means, you'll need to increase the weight being used. If you maximize your lifts, you'll leave no gas in the tank to perform supersets. 💪

can i do this i am doing gym from 1 year

This might be a stupid question but can you follow this program while trying to cut?

@BlueStarNutraceuticals

4 жыл бұрын

This is not an ideal program to follow for cutting. The high volume and intensity of this program requires a calorie surplus to adequately recover from these workouts.

Sir For This 3months exercise. It has to be with same weight or can we increase the weights. And Can we change exercise and weight together. or Same weight different exercise.?

@BlueStarNutraceuticals

4 жыл бұрын

Same exercises, you should be increasing weight over time as you get stronger and build more muscle.

What if a gym noob and overwieght can i still do this i weight 295 and my squats are 90 deadlift is 115 bench press is 100 pounds

@BlueStarNutraceuticals

6 жыл бұрын

We probably would suggest getting your physique a bit more conditioning and lean first - and trying to improve those lifts beforehand.

Should I consume same amount of carbs, proteins and fats on training and non-training days?

@BlueStarNutraceuticals

6 жыл бұрын

Aditya Shastri Fitness yep.

Can I use GVT for hitting only 1 muscle group a day like for the chest day: 10 sets of Weighted pushups and then 10 sets of Dumbbell chest press and at the end two superset exercise of chest. Is it oK??

@BlueStarNutraceuticals

3 жыл бұрын

Yeah, you can try it out and see how your body responds

Do you think I’m strong enough to do this training? I’m 155 pounds, and I bench 140 for 5, squat 180 for 5, and deadlift 205 for 5 currently. Also, I’ve been training for about a year.

@BlueStarNutraceuticals

4 жыл бұрын

Strength really isn't the factor here. It's more about muscular endurance and working with loads relative to your strength. That being said, this is an advanced training program with very high volume. So it's not something I'd recommend with only 1 year of training. You'd see quicker results following some of the other hypertrophy workouts on our channel. Would only attempt GVT after 2-3+ years of lifting experience, otherwise recovery ability is likely not going to be able to keep up with this level of volume.

Is it safe doing 10 by 10 Squats twice a week with accessory leg exercises?

@BlueStarNutraceuticals

4 жыл бұрын

probably best to do 10x10 only one day per week for squats, then have a second lower volume squat day.

Should I consume same amount of carbs, proteins and fats on training and non-training days? ...... And I bought my crea-tech . It's just perfect!

@BlueStarNutraceuticals

6 жыл бұрын

Yes - you can maintain the same diet on training and non-training days to provide the extra nutrients your body needs to recover and grow

@vilashambarde664

6 жыл бұрын

Aditya Shastri Fitness From where u got crea tech..??

With the free work out plan do I pick one work out plan for the six weeks or do I change each week and do all of them ?

@BlueStarNutraceuticals

Жыл бұрын

Hey! There is only one plan to follow and that's everything that is exactly laid out for each week. 😎 Let us know how you made out after the 6 weeks. PS... make sure your diet, hydration, and rest meet the demands of training and recovery. 💪

@jameslee6553

Жыл бұрын

I will do can also change it around so could I do chest back Monday then shoulders bicep wensday then legs on Friday?

@jameslee6553

Жыл бұрын

I'm also doing it at home so some workouts I can't do like cables etc

@BlueStarNutraceuticals

Жыл бұрын

Yes, you can switch things up if you like to meet your needs. As for knowing you workout from home, we have a list of "No Gym Needed Workouts (Bodyweight / Calisthenics)" you may wish to consider as well. kzread.info/head/PLg243d7aqXQKlRnnVpvSc_fbBSJNRHv_d Always nice to have options! 🙂

After 12 weeks she’ll continue German volume training? Also if I hit failiure on one of my last 3 sets she’ll change the weight to complete the full 10 sets?

@BlueStarNutraceuticals

2 жыл бұрын

If you're not able to complete the full 10 sets, you're using too much weight to begin with. Start with a weight you can manage for all 10 sets and aim to gradually increase over time.

4 months in gym , can i go for the program ? my body is medium fit .

@BlueStarNutraceuticals

4 жыл бұрын

This program is designed for people who have been training for a few years. 4 months is not enough experience to properly benefit from this program

Sir where to buy this ULTRA-PURE BOUBLE BUFFERED CREATINE !??? bTw I use Bigmuscle nutritation Creatine 🙏

@BlueStarNutraceuticals

4 жыл бұрын

It is found in our Blue Star Nutraceuticals Crea-Tech™

You guys have mentioned a lot of different exercises for every week ..can we do the same exercises of week 1 for the whole 6 week program?

@BlueStarNutraceuticals

5 ай бұрын

Are you speaking in general, or following this program specifically?

@Mario10281

5 ай бұрын

@@BlueStarNutraceuticals specifically for this program

@Mario10281

5 ай бұрын

@@BlueStarNutraceuticals specifically for this program

@BlueStarNutraceuticals

5 ай бұрын

Thank you for the clarification. In this case, follow the program details.

are we supposed to super set the 10x10 exercises? ex: day 1 is flat db press 10x10 and reverse grip bb rows

@BlueStarNutraceuticals

4 жыл бұрын

Nope, you perform the 10x10 movements in linear fashion. Only exercises you perform as a superset are indicated in the pdf.

What say you about the other comments suggesting to alternate back and chest each set?

@BlueStarNutraceuticals

5 жыл бұрын

Alternating between chest and back each set is called agonist/antagonist muscle group training - you can also incorporate that into your GVT program - the choice is up to you. Try each way and see what works best for you.

Hey guys does this German vol training program have nutrition guide to go with it

@BlueStarNutraceuticals

7 күн бұрын

Hi! There is no nutrition guide but you can use The 3x3 Faster Fat Loss Diet™ as a "starting" point. Since the GVT program is about building muscle, personally, after calculating your calories and macros in the plan, I would add an additional 500 calories into the daily caloric intake with the majority coming from carbohydrates peri-workout. 💪 kzread.info/dash/bejne/pp9k0bOAlNSdirA.html

@shanesims7502

7 күн бұрын

@@BlueStarNutraceuticals Thanks guys

*holy moley. that **_#whatsUPchamp_** just sent me running to the gym.*

@BlueStarNutraceuticals

Жыл бұрын

Hahaha

Can I train 6 times In the weeks with German Volume Training? Or only 4 times In week

@BlueStarNutraceuticals

5 жыл бұрын

4 times should be the max. If you're able to train 6 days a week on this program, you probably aren't pushing yourself hard enough during the workouts. 👌

Hey man I got two questions 1 . Can you run this as a four day upper lower split 2. Can you use just dumbbells for this program

@BlueStarNutraceuticals

Жыл бұрын

Hi! 1. ... if you wish. This is our plan. However, you're welcome to switch it up if it'll fit your needs. 2. Most certainly! 👍

@k1dovsatan235

Жыл бұрын

Thanks cause all I have is a pair of dumbbells which brings me to this last question what diet do you recommend for a skinny guy looking to bulk up

@BlueStarNutraceuticals

Жыл бұрын

Thankfully, guys looking to pack on size don't need to have such an emphasis on a diet like those looking to lose weight. However, it is good to have an idea on overall calories. Here's a popular method guys will do... Let's say you're 150 pounds and you begin with 3500 calories daily. Continue for this for 1-week then check the scale. If you haven't budged on the scale, add 500 calories to your daily intake. If after a week, you gained .5-1 pound - maintain this. If after a week, you stalled - then increase your calories again. If you overshoot by 1.5-2 pounds or more - scale back your calories. The key is being consistent. You don't need to overdo it on protein. 1 gram per pound is perfectly fine. The remaining calories coming from carbs and healthy fats.

How long should I wait to make progression in my weight amount?

@BlueStarNutraceuticals

5 жыл бұрын

When your 1RM is heavier or the circuit is feeling easier!

Does the 4 days have to be one after another?

@BlueStarNutraceuticals

4 жыл бұрын

No, you can space them out

Sounds like a great option to mix it up! The link did not work for me though.

@BlueStarNutraceuticals

6 жыл бұрын

Hey dakelly65 - just give it a couple minutes to load if you're on iphone - it's a 10mb file.

@dakelly65

6 жыл бұрын

Not on iPhone, PC still will not load.

@BlueStarNutraceuticals

6 жыл бұрын

Hey man! Try this link... -> goo.gl/7wXAm3 It appears to be working on our end. If this doesn't work - please let us know! Thanks!

@dakelly65

6 жыл бұрын

Got it! All good, thanks.

@dakelly65

6 жыл бұрын

I have not started yet due to work schedule. Starting April 22nd! Can't wait... Will advise.

I have started gym 2 months ago can i use this workout to fatloss and muscle gain?

@BlueStarNutraceuticals

3 жыл бұрын

This program is not meant for beginners, due to the extreme volume. You should only follow this workout if you've been training in the gym for about 2+ years

@onisburningeyes5042

3 жыл бұрын

@@BlueStarNutraceuticals but what if I can handle the extreme volume?I already used it once And it helped me

if i want to go on a calorie reduction and use this program will I lose weight?

@BlueStarNutraceuticals

4 жыл бұрын

This program is not designed for someone eating in a calorie deficit, it utilizes a ton of energy and is specifically designed for building muscle - not weight loss. If you follow this plan on a calorie restricted diet, your training performance and/or recovery will suffer and you will not get optimal results. If your goal is to lose weight, you should be following our Faster Fat Loss workout series we have on the channel with a new workout posted every Sunday! 💪🔥

Would it be okay to use BFR bands while doing GVT?

@BlueStarNutraceuticals

4 жыл бұрын

No. BFR Training has a specific training protocol to follow in order to be effective, so does GVT. You can check out our Blood Flow Restriction Training video on the channel for more info. If you try to do both simultaneously, you will just make each less effective than they would be separately.

It is possible to combine this training with CKD(cyclic ketogenic diet)? Any experience or advice?

@BlueStarNutraceuticals

6 жыл бұрын

It is possible - though not advised as the extremely high volume and intensity in the programs places very high demands on your muscles for glycogen. You could try working in GVT on your high carb days on the CKD, but your performance and recovery would be better with a more traditional, higher carb diet.

@Haluzist

5 жыл бұрын

Thank you guys for replay

Hi When should we start GVT. Can we start after 3 months of gym.

@BlueStarNutraceuticals

3 жыл бұрын

You should not attempt German Volume Training until you have at least a few years of lifting experience. This program is not designed, nor suitable for beginning lifters.

@ajaysartanta4132

3 жыл бұрын

Thanks

50*60% of my one rep max all sets 10 goes smoothly and I am not feeling fatigue as expected on working muscle. Should I increase weight on this 1st week or I must stay on it with patience till next week comes

@BlueStarNutraceuticals

3 жыл бұрын

If you're not finding it a challenge, you can up the weight. Maybe 60% of your 1RM is higher than you estimated 💪💥

@veenamistryfitness842

3 жыл бұрын

@@BlueStarNutraceuticals 65 will do?

@andrewnoorda7460

3 жыл бұрын

Maybe you are resting too long. Make sure to time everything. Just add weight until you can’t get 10 reps on every set. Then add reps every workout until you get to 10x10 then add more weight. 60% is just a guide. Add weight if and when you need to.

@veenamistryfitness842

3 жыл бұрын

@@andrewnoorda7460 nopwrest time is perfect I set timer

on off days would you suggest doing any cardio?

@BlueStarNutraceuticals

6 жыл бұрын

Hey Adam - many experts will give differing opinions on this. You're already performing a tonne of volume during this workout. And this def. isn't a program to get "cut up" on. So we'd say don't bother, and focus on just six weeks of this program combined with a just above maintenance caloric level. If you want to do 2-3 light cardio sessions a week just for overall health - then have at it.

What if you only have dumbells. The gym I use has no bench press bar, no squat rack. But has all the weight needed in dumbells

@BlueStarNutraceuticals

2 жыл бұрын

It may be a little difficult to maximize the workout to its full effects with only dumbbells. However, let's take a look... 1) Bench Press can be accomplished by laying on the floor or with a Bosu ball underneath the top part of your back for a full range of motion. 2) Deadlift can be performed in the same manner with the dumbbells at your side. 3) Squats can be performed by doing a combination of Wall Sits (back against the wall in a seated position - do not break the 90 degree when executing). You can also add in Goblet squats using a dumbbell. There will be a slew of other recommendations throughout the internet you can use as well. Be creative. Be safe. Does this help, Anthony?

Hey man, for arms, there’s only one exercise per week for biceps and one for triceps. That isn’t good at all though right? How will u grow big arms with one exercise a week?

@BlueStarNutraceuticals

3 жыл бұрын

Your arms are involved as supporting muscle groups in a lot of the heavy compound exercises. You will get great gains in your arms from that amount of volume alone. If you feel like adding some additional arm exercises in, go for it, just make sure it's not compromising your recovery ability for the main compound movements on following workouts.

@fathialsayyed8008

3 жыл бұрын

Blue Star Nutraceuticals exercises like what focus on other body parts + arms. And is it ok if I change the shoulder + arms day to 10 sets of curls + 10 sets of tricep extensions then 10 sets of lateral and frontal raises plus 3 other exercises of 3 sets each focusing on triceps biceps and shoulders?

Hi Jordan , I was doing gvt and all of the sudden the link has stopped working . Plz fix it

@BlueStarNutraceuticals

4 жыл бұрын

Link is working. Re-try or open in new browser.

I use to do this program. Is it okay if I rest 30-45s in-between sets?

@BlueStarNutraceuticals

4 жыл бұрын

If you're working hard enough on this one and performing these exercises with the proper amount of intensity 30-45s rest will not be enough time to recover between sets. If you want shorter rest periods for more metabolic effect. Check out our Faster Fat Loss series on our channel for metabolic conditioning workouts.

@Vnm-sh1jv

4 жыл бұрын

@@BlueStarNutraceuticals you're absolutely right about that. I was doing a lot of research whilst waiting for your response. I am going to start taking 2-3 minute rests in between sets. I'm getting stronger and realize it more when I actually rest longer than 90 seconds.

If you love Volkswagen you’ll love our creatine!!

@BlueStarNutraceuticals

3 жыл бұрын

Don't forget Porsche too! 💪

Hey,can i also do isolation exercises 10x10 after compound for chest and triceps ?

@BlueStarNutraceuticals

6 жыл бұрын

We wouldn't advise to do so. Those muscles were already hit with volume/stress during the compound movements... just finish them off as prescribed and recover.

Hi, im abit late but, if I finish the program, do I repeat and go back to week one?

@BlueStarNutraceuticals

5 жыл бұрын

You certainly can - or you can try one of the 100+ other free workouts we have on our KZread channel here

I do a modified version of this. I go slightly heavier and do 10 sets of 5 reps.

@MrGamblerguy

5 жыл бұрын

What I do is I start at 10x4, every time i preform the whole workout successfully I move up to 10x5, then 10x6 etc. Once I get to 10x10 and do it all with good form, I increase the weight quite a bit and restart with that at 10x4 again. Then I build it up all over again.

@thegtc8928

5 жыл бұрын

@@MrGamblerguy Sounds like a good way to increase muscular endurance and strength at the same time