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German Volume Training - GVT APK 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.
How to install German Volume Training - GVT APK bundles for Android
Once you have downloaded an Android App Bundle, you can install it using a dedicated app bundle installer app. You can install .apks, .xapk, split apk files, and unencrypted .apkm files using the Split APKs Installer (SAI). SAI is considered the gold standard for installing app bundles in the Android community. Here’s how to use the SAI app to install split apks. Download German Volume Training - GVT APK file (com.vandersw.germanVolume_100014_34343732.apk) from APKBundles.com, 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_100014_34343732.apk)
- Tap Install when prompted, the APK file you downloaded will be installed on your device.
How to install German Volume Training - GVT APK, Split APK (APK Bundles) on Windows PC 7/8/10/11 or MAC?
Download German Volume Training - GVT APK file (com.vandersw.germanVolume_100014_34343732.apk) from APKBundles.com to your PC (ex: C://temp/(com.vandersw.germanVolume_100014_34343732.apk), then follow these steps appear on screen.
Using Emulator:
- Download And Install one Emulator Softwares (Ex: Bluestacks, GenyMotion, NoxPlayer)
- Simple install APK on PC by drag and drop file com.vandersw.germanVolume_100014_34343732.apk on Emulator screen
German Volume Training - GVT APK Pros & Cons
Pros
- This app is safe, it's not require high risk permissions
- Compatible with 32 bit device (most Emulator using 32bit arch CPU)
- Compatible with 64-bit device (some android device and current Bluestacks)
Cons
Everything is good.
