Volumen training bodybuilding. " Tonnage is important, but when .
Volumen training bodybuilding Für deinen individuellen Trainingsplan solltest du unbedingt das German Volume Training in Betracht ziehen, auch bekannt als die 10-Satz-Methode. In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin. 000 kg. Wenn du also bisher 10 Brustsätze durchgeführt hast und nun auf 15 erhöhst (bei gleichbleibender Wiederholungszahl), hast du dein Volumen erhöht. " Tonnage is important, but when Jun 13, 2020 · And that optimal volume range for weight training seems to be to perform somewhere between 40-70 reps per muscle group each workout you do. . Übertraining und Untertraining im Bodybuilding Jun 30, 2024 · Je höher die Zahl, desto größer ist das Volumen. Dec 1, 2022 · by Christian Thibaudeau A 12-Week Lifting Program Not on steroids? Grow anyway. GERMAN VOLUME TRAINING PLAN. Das GVT ist ein etabliertes Muskelaufbausystem, das sich im Laufe der Jahre für viele Sportler bewährt hat. Jul 7, 2019 · Your heavy sets of 6 reps are on the core exercises. Das sieht man auch daran, wie unterschiedlich diese Fragestellung in der Praxis gehandhabt wird, wie unversöhnlich sich die Vertreter der verschiedenen Ansätze gegenüberstehen und wie oft der Trend in Sachen Volumen in die eine oder andere Richtung umschlägt. That way, each set is stimulative. The follow 10×10 bodybuilding routine starts each workout with at least one prioritized exercise for 10 sets of 10 reps. It’s sometimes called the 10 We would like to show you a description here but the site won’t allow us. In the beginning, which is to say the first half of the 20th century, bodybuilders trained their entire physiques in every workout. In addition, for those core compound exercises requiring 10 sets, you would increase the weight each week by 5-10 pounds, and decrease the reps by 1. Strength Gains. This constant challenge keeps your muscles adapting and growing [2]. Es gibt wenige Themen im Bereich Training und Muskelaufbau, die so kontrovers diskutiert werden wie das optimale Volumen. Better to spread your training volume throughout the week, doing more like 4–8 sets per workout 2–4 times per week. Dec 23, 2024 · Anpassungsfähigkeit beim German Volume Training. Wenn du dich dem Bodybuilding verschrieben hast, wirst du bis zu 20 Sätze pro Training absolvieren – dies variiert je nach Muskelgruppe. To the best of my knowledge, this training system originated in Germany in the mid-'70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. Der German Volume Training Ansatz beinhaltet 10 Sätze mit 10 Wiederholungen für die Hauptübungen, gepaart mit Apr 3, 2024 · If you cram all your volume into a single workout, the later sets won’t stimulate as much growth as the earlier ones. Jan 29, 2025 · It was rumored that German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks. Now that we have a rough estimate of an adequate weekly training volume, how many days should you train to hit that total weekly volume? A review of training programs for hypertrophy covers many studies on this very question. With proper nutrition and enough rest between workouts, volume training can lead to more voluminous muscles. Doing only two or three sets of an exercise allows you to work complex body parts, like back and quads, from a variety of angles with lots of exercises. Studien haben gezeigt, dass die Höhe des Trainingsvolumens der wichtigste Trainingsparameter ist. I personally think it’s best to keep your secondary exercises at 3 x 10. Der Muskel wird durch viele. Werden also 3 Sätze à 10 Wiederholungen mit je 100 kg durchgeführt, so ergibt sich ein Volumen von 3. Aug 8, 2017 · Das ist die Summe der Gewichte, die pro Tag oder Woche bewegt werden. I didn't just randomly pull that number out of thin air, it stems from reading and researching countless articles, books, and studies on weight training volume over the years, most notably the Wernbom study In strength-coaching circles, this method is often called the 10 Sets Method. Training frequency refers to the total amount of training sessions in a given time, usually a week. May 26, 2025 · High Volume Training: Final Say. High volume training can be very rewarding. We also call it the "volume of work. Jun 27, 2024 · volume training tips Supersets and giant sets can help you increase rep volume without inflating workout time. German Volume Training ist eine flexible Trainingsroutine, die individuell angepasst werden kann. Jun 30, 2024 · Etabliertes Trainingssystem German Volume Training. Because it has its roots in German-speaking countries, I like to call it German Volume Training. Nov 17, 2020 · You can read more about GVT in my post: German Volume Training 10 x 10: For Strength or Mass? GVT is a great way to build muscle, but it doesn’t work for everyone. May 5, 2020 · German volume training (GVT) is an intense exercise program that builds the muscle mass and strength necessary for weightlifters to move beyond personal plateaus. This smart training strategy is designed for natural bodybuilders who love high-volume workouts. As long as you're eating properly and getting rest, you’re definitely going to see great growth! Plus, if you switch back to “normal volume”, it’s going to feel crazy easy! If you’re looking for a change, or a challenge, try this high-volume training out Additionally, high-volume training also helps with progressive overload, where you gradually increase the amount of work you do. However, the concept of high volume training combined with bodybuilding can work wonders for you in terms of packing on size. Das Prinzip des Programms muss jedoch intakt bleiben, um Ergebnisse zu erzielen. Natural Bodybuilders and Volume In Olympic weightlifting, the word "tonnage" is used to indicate how much total weight is lifted during the workout. Sätze beim Training so lange trainiert, bis dieser komplett erschöpft ist. High-volume training lets you increase the amount of work you do steadily, leading to continuous strength improvements. The Ideal AMOUNT of Training Volume Low-Volume vs High-Volume Bodybuilding Mar 28, 2025 · Das Volumentraining ist ein sehr bekanntes und im Bodybuilding und Kraftsport auch ein sehr häufig angewendetes Trainingssystem. Jun 15, 2023 · The barbell bench presses is an ideal chest exercise for 10×10. Training Frequency. hkumdruyatgjnfrwcelsnupdtuxofyuhjebobksibhyiqxbpt