German Volume Training - GVT Apk
Latest version 1.0.1
24 May 2017
Apk Infos
| Version | 1.0.1 |
| Rating | 3.1/5, based on 44 votes |
| Size | 32.8 MB |
| Requires Android | Android 4.1+ (Jelly Bean) |
| Author's Notes | Automate your German Volume Training (GVT) routine! |
About German Volume Training - GVT APK
Table Of Contents
Description
Automate your German Volume Training (GVT) routine! Lose the spreadsheets and streamline your workout.The German Volume Training app includes the original 5 day German Volume Training (GVT) split:
- Day 1: Chest & Back
- Day 2: Legs & Abs
- Day 3: Rest
- Day 4: Arms & Shoulders
- Day 5: Rest
Also customize the GVT routine to your liking! You have complete control over exercises, rest periods, tempo, weight, sets & reps!
German Volume Training Tips & Tricks
- EXERCISES: Pick exercises that provide the most bang for your buck. Don’t use machine exercises. Use compound movement exercises. You will be performing only one 10×10 exercise per muscle group.
- SETS & REPS: Perform 10 sets by 10 reps for each primary exercise. Assistance exercises are usually 3 sets by 12 reps.
- REST: Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.
- MUSCLE GROUPS: If you can, work using antagonistic muscle groups. Chest & Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.
- WEIGHT: Start with approximately 55% of your one rep max, or a weight in which you could perform a single 20 rep set with.
- WEIGHT INCREMENTS: You only add weight when you are able to perform 10 reps for each of the 10 sets. Do NOT train to failure on any of the sets.
- FREQUENCY: Training each muscle group every 4 to 5 days is optimal.
- TEMPO: It is recommended to use use a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended.
German Volume Training (GVT) was popularized by German national weight lifting coach Rolf Feser. It is especially useful on two fronts:
- Building muscle mass
- Burning unwanted body fat
Canadian strength coach Charles Poliquin and Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.
It is said that that German Volume Training was such an effective routine that it was not uncommon for lifters to move up a weight class after only 12 weeks.
Please Note:
- Due to the intense recovery demands associated with this program, trainees may want to consider working each body part only once per week.
- Eat aggressively while utilizing German Volume Training.
Latest updates
What's new in version 1.0.1
- Bug fixes and performance improvements.Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
How to install German Volume Training - GVT APK on Android phone or tablet?
Download German Volume Training - GVT APK file from ApkClean, then follow these steps:
Update Phone Settings
- Go to your phone Settings page
- Tap Security or Applications (varies with device)
- Check the Unknown Sources box
- Confirm with OK
Go to Downloads
- Open Downloads on your device by going to My Files or Files
- Tap the APK file you downloaded (com.vandersw.germanVolume-v1.0.1-ApkClean.apk)
- Tap Install when prompted, the APK file you downloaded will be installed on your device.
Older Versions
| 1.0.1 (100014) | 32.8 MB |
| 1.0.1 (100012) | 29 MB |
Questions & Answers
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User's Reivew
1 ★Why won't this app use metric measures
5 ★Does what it says can't fault 😎
1 ★i want my money back
1 ★Wanted to use this app... but it only does the first 2 weeks then you have to pay. In a world of endless fitness apps that's just about useless. I setup custom routine on the "Personal Trainer" app. I had to do a little figuring for my percentages but the app took care of alot.
3 ★It's okay. One major problem that would make it much better is having an option for what to do when you fail. At the moment it is just constant progression and you can't say you failed a set. Large oversight. Also having an option for how many plates on machine exercises like lat pull-down is also a mistake.
3 ★App needs work. Should override screen lock and keep app on screen when in use. You should be able to adjust weight selection from exercise list (as you shouldn't be training to failure on this program). Maybe an audible tempo counter after your set starts would help too. App has a good basis, easy to use, just needs polishing. Maybe see 5x5 stronglifts for a comparison (really good, week finished app).
3 ★This app is almost great, but I think it needs a few things. 1. Ability tolower weight or put amount of reps finished on an incompleted set. 2.Ability to edit a cycle or exersises on a cycle. Right now I have to createa completely new cycle. I'll use it for now but if I find something betterI'll probably switch.
4 ★Could be better it feels good doing this cause i am able to challenge myself and realize on some excercises i had my max right but at lower weight workout was able to workout with 5 to10 % more than what it showed i should work with it does need alternate excercises to expand growth and development as well as have it set up where if you do a set and cant complete able to put how many you did for that set would help for many
4 ★I agrre with 'Mosley', there should be an option to tell the app when you failed a set. Other than that, its a pretty good app.
3 ★I got it to set up a triphasic program not really German what's it called program. So my fault, but in the end I bought something I didn't like.
5 ★very awesome
3 ★I would have given this a higher rating, but there seems to be a bug. It won't allow me to upgrade to the purchased app.
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