10 Sets Program or GVT

5 Day Cycle - Weight Lifting Challenge

10 Sets Program or GVT

Each month I have been writing about different weight training systems to further client education about the different styles that are available and to help others keep routines fresh. This month I would like to focus on one that works really well with a partner because those that consistently train with a partner are more successful with both fitness progress and life long fitness commitment than those that train alone.

The name of the system is the 10-Set System, otherwise known as German Volume Training. As you might imagine from the name, 

GVT is about adding on additional muscle. For men, that means larger, stronger muscles, that with a healthy diet and cardio spells CUT. Women have a limited amount of muscle growth we can naturally produce due to our feminine hormone makeup. The good news is that the more lean muscle we have, the faster our metabolisms burn up FAT. The Ten-Set method (GVT) adds muscle fast.

How does it work? The GVT method targets large muscle groups with a high volume of reps and sets. The body adapts to the high level of muscle stress (muscle tears) with repeat and hypertrophy (muscle growth).

Are you waiting for the other shoe to drop? Well, I have to admit, this type of training is TOUGH, but that is why I suggest that this particular method is best suited to partner training. A limited number of exercises are performed during each training session. You and your partner can alternate these exercises. There is nothing more motivating than looking at your partner push through an exercise to keep you going. Together, each of you will count ten reps each for all exercises, then you will repeat each exercise ten times. Get it? The Ten-Set system is made up of ten reps and ten sets. Easy to remember, a challenge to complete!

5 Day Cycle - Weight Lifting Challenge

Here is an example of a five day cycle weight lifting challenge for you and your partner. Try this routine until you have done each body part six times, then change the routine to incorporate different exercises or combinations of body parts.

Rest intervals are set at 60 seconds for those performing the exercises in sequence and 90-120 seconds for those performing supersets)

Tempo is set at rapid for the concentric portion (shortening phase) and 4 seconds for the eccentric portion (lengthening phase)

Day One (Chest and Back)

  • 10 Chest Fly at 60% of your 1 rep max
  • 10 Single Arm Rows(as seen in the picture up above and on intro page) at 60% of your 1 rep max (or for women 10 Suspension Rows at 60% of 1 rep max)
  • 10 Pushups (elevated and maybe weighted/resistance banded for the high fit man)                                                                                   personal trainer standing goblin pose
  • 10 Standing Reverse Flys at 60% of your 1 rep max

Day Two (Legs and Triceps)

  • 10 Goblin Squats (pictured to the right) at 60% of your 1 rep max
  • 10 Skull Crushers at 60% of your 1 rep max
  • 10 per Leg Alternating Weighted Reverse Lunges (choose a weight that would allow you to perform the exercise 20 times)
  • 10 Dips (for those without shoulder injuries) or 10 Tricep Extensions at 60% of your 1 rep max                                             personal trainer squatting goblin pose

Day Three (Cardio and Abs)

  • Long Day of Cardio (about 60 minutes) at about 60%-65% of you max heart rate
  • Abs (use your favorite ab routine)

Day Four (Arms and Shoulders)personal trainer hinged marionette pose

      • 10 Incline Dumbbell Curls (at 60% of your 1 rep max)
  • 10 Hinged,at the Waist, Lateral Bent Arm Shoulder Raises(at 60% of your 1 rep max) also called a "Hinged Marionette" this is pictured to the left
  • 10 Military Press (for those that have no shoulder injuries)


Day Five

  • Rest or Interval Style Cardio

Day Six

  • Rest or Start Cycle over


Enjoy the workout and start training with a new partner today. I love coaching partners, so buy a packet of sessions today and split the cost with your friend! Spouses often make perfect training partners! Ring in this New Year with more than just a list of resolutions - start now to make the changes in your body that you desire.

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