#germanvolumetraining Instagram Photos & Videos

I don’t care what’s trending , what’s deemed cool or sexy , or what you think about how I look. I’m working in this for my health and my happiness ... for just #me !!!💯💪🏼#dressedcomfy☺️ #kindasloppytho😂 #onlyimpressingme #germanvolumetraining #10x10 #shoulderstris #carbloadedmuscles #cpaathlete #cpatank #therapy #figurecompetitor #fit@47 #singlelifter #momof4life @kelseywilson11 @realwellnesscoach

I don’t care what’s trending , what’s deemed cool or sexy , or what you think about how I look. I’m working in this for my health and my happiness ... for just #me !!!💯💪🏼 #dressedcomfy☺️ #kindasloppytho😂 #onlyimpressingme #germanvolumetraining #10x10 #shoulderstris #carbloadedmuscles #cpaathlete #cpatank #therapy #figurecompetitor #fit@47 #singlelifter #momof4life @kelseywilson11 @realwellnesscoach

16 3 4 hours ago
We are almost to the halfway point with the #germanvolumetraining program! Both @kaylabrown26 and I are happy with our progress so far and we hope to continue the success. I had to deviate from the schedule this week and I did the Vertical Push/Pull day today instead of tomorrow. This is definitely the more difficult of the 3 upper body focused days but also my personal favorite of the 3 upper body days. Our half way progress check is at the end of the week so stay tuned to see how we do!
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fitbodytoddyfitness.com
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#upperbodyworkout #shoulders #back #pullups #weightlifting #liftheavy #liftweights #bodybuilding #powerlifting #fitdad #scottsdale #scottsdaleaz #scottsdalepersonaltrainer #strengthtraining #fitnessgoals #noexcuses #fitnessmotivation #arms

We are almost to the halfway point with the #germanvolumetraining program! Both @kaylabrown26 and I are happy with our progress so far and we hope to continue the success. I had to deviate from the schedule this week and I did the Vertical Push/Pull day today instead of tomorrow. This is definitely the more difficult of the 3 upper body focused days but also my personal favorite of the 3 upper body days. Our half way progress check is at the end of the week so stay tuned to see how we do!


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fitbodytoddyfitness.com
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#upperbodyworkout #shoulders #back #pullups #weightlifting #liftheavy #liftweights #bodybuilding #powerlifting #fitdad #scottsdale #scottsdaleaz #scottsdalepersonaltrainer #strengthtraining #fitnessgoals #noexcuses #fitnessmotivation #arms

18 1 8 hours ago
Looking for a new pre workout you need to try this one from @ignite.nutrition a much needed pick me up and pump after coming out of my prep diet this is by far the best I’ve ever used @martynfordofficial @dan_5percent_ignitenutrition #preworkout #preplife #prepdiet #glycogen #pump #focus #unreal #workout #germanvolumetraining

Looking for a new pre workout you need to try this one from @ignite.nutrition a much needed pick me up and pump after coming out of my prep diet this is by far the best I’ve ever used @martynfordofficial @dan_5percent_ignitenutrition #preworkout #preplife #prepdiet #glycogen #pump #focus #unreal #workout #germanvolumetraining

13 1 12 hours ago
German Volume Training (10/10) Generally, it is recommended that a high volume (reps x sets x weight=Vol) of multiple sets of 6-15 rep will induce maximum muscle hypertrophy using a moderate load of 55%-85%1rm of a compound movement. Example  of a single joint vs multi joint vol output. Leg extensions 4 sets, 10 reps 80lbs= 3,200lbs in vol. Front squats 4 sets 10 reps 185lbs= 7,400lbs of vol. Now lets compare this to GVT. Originally GVT requires you to preform 10 sets of 10 reps at your 20 rep max or about 60% 1rm. Rest periods are limited to 60 secs depending on the movement being preformed and the persons anaerobic capacity. In the event you're not able to complete your reps you drop the weight by 5% or so. Even though reduction is small you want to keep the intensity as high as possible. If you fail on rep 4 for set 10 even though you made every other rep you dropped the intensity by 60%. For me i started at 205 for the first 5 sets than gradually lowered by 5% increments until 175lbs (shown) due to the high intensity, high volume this method is excellent to produce anabolic growth as a natrual hormone response. Your fatigued  muscle fibers will no longer be required instead new fibers will be called upon to meet the demand. Both you're fast twitch and slow twitch fibers will experience growth. Also due to the high intensity your cardiovascular system is being called upon to meet the oxidative demands of your muscles so you could climb the the working point of your cardio range (200-age= cardio max BPM) 55%-85% bpm max cardio range. All in all its a mad lad workout. 
#powerlifting #strongman #bodybuilding #growth #strong #armystrong #army #germanvolumetraining #personaltrainer #fit #fitness #fitfam #goldsgym #gym #gains #bench #squat #deadlift #guyswithtattoos

German Volume Training (10/10) Generally, it is recommended that a high volume (reps x sets x weight=Vol) of multiple sets of 6-15 rep will induce maximum muscle hypertrophy using a moderate load of 55%-85%1rm of a compound movement. Example of a single joint vs multi joint vol output. Leg extensions 4 sets, 10 reps 80lbs= 3,200lbs in vol. Front squats 4 sets 10 reps 185lbs= 7,400lbs of vol. Now lets compare this to GVT. Originally GVT requires you to preform 10 sets of 10 reps at your 20 rep max or about 60% 1rm. Rest periods are limited to 60 secs depending on the movement being preformed and the persons anaerobic capacity. In the event you're not able to complete your reps you drop the weight by 5% or so. Even though reduction is small you want to keep the intensity as high as possible. If you fail on rep 4 for set 10 even though you made every other rep you dropped the intensity by 60%. For me i started at 205 for the first 5 sets than gradually lowered by 5% increments until 175lbs (shown) due to the high intensity, high volume this method is excellent to produce anabolic growth as a natrual hormone response. Your fatigued muscle fibers will no longer be required instead new fibers will be called upon to meet the demand. Both you're fast twitch and slow twitch fibers will experience growth. Also due to the high intensity your cardiovascular system is being called upon to meet the oxidative demands of your muscles so you could climb the the working point of your cardio range (200-age= cardio max BPM) 55%-85% bpm max cardio range. All in all its a mad lad workout.
#powerlifting #strongman #bodybuilding #growth #strong #armystrong #army #germanvolumetraining #personaltrainer #fit #fitness #fitfam #goldsgym #gym #gains #bench #squat #deadlift #guyswithtattoos

15 3 13 hours ago
Dedication trumped motivation today. Stress and lack of sleep had me struggling today, but nothing stops me from putting in the work. Another day of #gvt on the books. Someone please bring me the worlds strongest coffee. .
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#germanvolumetraining #dedication #noexcuses #justlift #gym #gymtime #wakeupworkout #gymshark #trainhard #sweatequity #fitnessmotivation #fitspo #fitlife #fitlifestyle #fitover40 #doitanyway #trainerlife #strengthtraining #gymselfie #picoftheday

Dedication trumped motivation today. Stress and lack of sleep had me struggling today, but nothing stops me from putting in the work. Another day of #gvt on the books. Someone please bring me the worlds strongest coffee. .
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#germanvolumetraining #dedication #noexcuses #justlift #gym #gymtime #wakeupworkout #gymshark #trainhard #sweatequity #fitnessmotivation #fitspo #fitlife #fitlifestyle #fitover40 #doitanyway #trainerlife #strengthtraining #gymselfie #picoftheday

59 4 17 hours ago
Hip Lifts (or “Glute Bridge”):
The Number 1 Glute Building Exercise 🥇
There has long since been a myth “squat for a butt”, but squats are at best 50:50 quad to glute ratio, and can even be as low as 20% glute for those who have “sleepy glutes” or poor mobility. Deadlifts come second for the best glute building exercises because it has more hip hinge at similar weight and volume, but again poor mobility with curved backs or disengaged lats will take away a lot from those potential glute benefits.
However hip lifts are approximately 90-95% glute! And can be loaded equally heavy and high volume to squats and deads.
I actually hip lift more than I squat or deadlift:
315lb Hip Lifts x 10 reps
vs
235lb Squat & 250lb Deadlift x 1RM
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Here are 4 variations of moderate weight and focus on tension and conscious contractions.
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Placement of Weight:
🎦1️⃣ Plate on Lap
vs
🎦2️⃣ Plate on Abdomen
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Foot Placement:
🎦3️⃣ Hip Width (or just outside)
vs
🎦4️⃣ Close Foot
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These can be loaded with plates, dumbbells, barbells, a smith press, sandbags, your toddler...
Just focus on not hyperextending your spine (try to tuck in your ribs and butt for neutral spine at full extension)
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Because hip lifts have so much bang for your buck (in terms of my goals and anyone who wants to build bigger more powerful glutes) that I like to train them with #GVT.
#GermanVolumeTraining : 10sets x 10reps
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Pre-workout of choice: no-stim #Opus from @hardmagnum
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🎶 “Ice Cream” - New Young Pony Club
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#Glutes #GluteWorkout #BikiniPrep #HipLifts #BuildAButt #GluteBuilding #BodyBuilding #Hourglass #Sculpting #BootyGoals #BikiniBody #BikiniAthlete @npcnorthamerican @goodlifefitness @publicmyth @corefx.ca @corefx.us

Hip Lifts (or “Glute Bridge”):
The Number 1 Glute Building Exercise 🥇
There has long since been a myth “squat for a butt”, but squats are at best 50:50 quad to glute ratio, and can even be as low as 20% glute for those who have “sleepy glutes” or poor mobility. Deadlifts come second for the best glute building exercises because it has more hip hinge at similar weight and volume, but again poor mobility with curved backs or disengaged lats will take away a lot from those potential glute benefits.
However hip lifts are approximately 90-95% glute! And can be loaded equally heavy and high volume to squats and deads.
I actually hip lift more than I squat or deadlift:
315lb Hip Lifts x 10 reps
vs
235lb Squat & 250lb Deadlift x 1RM
.
Here are 4 variations of moderate weight and focus on tension and conscious contractions.
.
Placement of Weight:
🎦1️⃣ Plate on Lap
vs
🎦2️⃣ Plate on Abdomen
.
Foot Placement:
🎦3️⃣ Hip Width (or just outside)
vs
🎦4️⃣ Close Foot
.
These can be loaded with plates, dumbbells, barbells, a smith press, sandbags, your toddler...
Just focus on not hyperextending your spine (try to tuck in your ribs and butt for neutral spine at full extension)
.
Because hip lifts have so much bang for your buck (in terms of my goals and anyone who wants to build bigger more powerful glutes) that I like to train them with #GVT.
#GermanVolumeTraining : 10sets x 10reps
.
Pre-workout of choice: no-stim #Opus from @hardmagnum
.
.
🎶 “Ice Cream” - New Young Pony Club
.
.
#Glutes #GluteWorkout #BikiniPrep #HipLifts #BuildAButt #GluteBuilding #BodyBuilding #Hourglass #Sculpting #BootyGoals #BikiniBody #BikiniAthlete @npcnorthamerican @goodlifefitness @publicmyth @corefx.ca @corefx.us

97 9 17 hours ago
A room full of equipment for our German Volume Training tomorrow. Only question is, “what are the exercises”? A group of dedicated strength warriors will find out tomorrow morning. Hint: hello quads, hello obliques”! #runningonair🏃 #runningonairpt #germanvolumetraining #strengthtraining #metabolicconditioning #personaltrainer #quadsworkout #obliqueworkout #kettlebellworkout #barbellworkout #conceptrower

A room full of equipment for our German Volume Training tomorrow. Only question is, “what are the exercises”? A group of dedicated strength warriors will find out tomorrow morning. Hint: hello quads, hello obliques”! #runningonair🏃 #runningonairpt #germanvolumetraining #strengthtraining #metabolicconditioning #personaltrainer #quadsworkout #obliqueworkout #kettlebellworkout #barbellworkout #conceptrower

18 0 18 hours ago
When morning starts with this. 7 egg whites + 4 whole wheat bread. It's growing time. #healthyeating #healthybreakfast #musclebuilding #germanvolumetraining #growthsecrets #eatclean #eathealthy #keepgrowing #keepcrushing #keepevolving

When morning starts with this. 7 egg whites + 4 whole wheat bread. It's growing time. #healthyeating #healthybreakfast #musclebuilding #germanvolumetraining #growthsecrets #eatclean #eathealthy #keepgrowing #keepcrushing #keepevolving

9 0 22 August, 2019
Never give up and become your own biggest failure. Anyone can throw in the towel but it takes a Beast to fight til the end!!!
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“No Excuses............ Hardwork, Sweat & Tears” (Y’all know the vibe 🗣Healthy Living, Better Fit, Growth & Maturity)” #bigregg81 #pumpthatshit #pts #2019 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #challenge

Never give up and become your own biggest failure. Anyone can throw in the towel but it takes a Beast to fight til the end!!!
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“No Excuses............ Hardwork, Sweat & Tears” (Y’all know the vibe 🗣Healthy Living, Better Fit, Growth & Maturity)” #bigregg81 #pumpthatshit #pts #2019 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #challenge

22 1 21 August, 2019
How much training volume is too much volume? Surely if doing more over time is good, then doing, even more, is great? No, not exactly.

Studies have looked into training programs that have a high amount of training volume per session, such as German Volume Training (GVT) and have shown that the exact same results can be achieved and even exceeded with half of that given stimulus.

Study: https://www.ncbi.nlm.nih.gov/pubmed/27941492
(GVT for those who don't know is a structured program based on performing 10 sets of 10 reps with mostly compound exercises.) So what does this mean? We know volume, along side sufficient intensity as it relates to effort, is the key driver of hypertrophy and progressively doing more over time is necessary for building muscle.

However, that doesn't mean doing as much volume as physically possible all in one session is a good idea.

As the studies have shown, diminishing returns will inevitably begin to take effect after a certain point, resulting in the additional volume performed doing nothing other than increasing injury risk and reducing the overall quality of the reps completed. So while this is subjective to an individuals training age and prior experience, progressive volume increases over a longer term with volume spread out over a higher frequency within your training week is going to be better in respect to fatigue management, recovery and ultimately maximizing muscle growth.

More isn't always better. At least that's what I tell myself so I wake up without crying in the morning.

If you need any help with your training, nutritional programming or want any advice about anything in general, just ping me a message on here or throw an email my way.

#bigfit #builtbybigfit #fit #fitspo #fitness #fitguide #trainingprogram #programdesign #pimpmyprogram #programsmarttrainhard #gvt #germanvolumetraining #volume

How much training volume is too much volume? Surely if doing more over time is good, then doing, even more, is great? No, not exactly.

Studies have looked into training programs that have a high amount of training volume per session, such as German Volume Training (GVT) and have shown that the exact same results can be achieved and even exceeded with half of that given stimulus.

Study: https://www.ncbi.nlm.nih.gov/pubmed/27941492
(GVT for those who don't know is a structured program based on performing 10 sets of 10 reps with mostly compound exercises.) So what does this mean? We know volume, along side sufficient intensity as it relates to effort, is the key driver of hypertrophy and progressively doing more over time is necessary for building muscle.

However, that doesn't mean doing as much volume as physically possible all in one session is a good idea.

As the studies have shown, diminishing returns will inevitably begin to take effect after a certain point, resulting in the additional volume performed doing nothing other than increasing injury risk and reducing the overall quality of the reps completed. So while this is subjective to an individuals training age and prior experience, progressive volume increases over a longer term with volume spread out over a higher frequency within your training week is going to be better in respect to fatigue management, recovery and ultimately maximizing muscle growth.

More isn't always better. At least that's what I tell myself so I wake up without crying in the morning.

If you need any help with your training, nutritional programming or want any advice about anything in general, just ping me a message on here or throw an email my way.

#bigfit #builtbybigfit #fit #fitspo #fitness #fitguide #trainingprogram #programdesign #pimpmyprogram #programsmarttrainhard #gvt #germanvolumetraining #volume

15 6 21 August, 2019
I did some German Volume Training today on my leg workout to spice my routine up. I often throw this in every couple of months when I feel like I really need to kick it up a notch or if I just need a change. This is a sure way to get a lot of volume to any workout in a shortened amount of time and to really test you mentally and physically, but be prepared to feel drained.

Here’s how you do it! 👇🏼
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German Volume Training is performed by taking a 1 repetition Max, whether this is measured from you finding a true max or using an estimation. Take 60% of this and this will be the weight you will use to perform the movement, we will say for instance, on squats. 
You’ll end up doing 10 sets of 10 reps with a 60-90 second rest between sets. If you’re new to this style of training, I recommend the 90 second rest.

Here’s my leg workout from today:
Squats at 60% 1RM for 10 sets of 10 reps with only 60 second rest. 
6 sets to failure of RDL (I load up on the smaller weights so that I have to go through a greater ROM, you can use a box to stand on though too!)
6 sets to failure kneeling leg curl
6 sets of 20 reps for seated calf raises for that soleus!

I did some German Volume Training today on my leg workout to spice my routine up. I often throw this in every couple of months when I feel like I really need to kick it up a notch or if I just need a change. This is a sure way to get a lot of volume to any workout in a shortened amount of time and to really test you mentally and physically, but be prepared to feel drained.

Here’s how you do it! 👇🏼
.
German Volume Training is performed by taking a 1 repetition Max, whether this is measured from you finding a true max or using an estimation. Take 60% of this and this will be the weight you will use to perform the movement, we will say for instance, on squats.
You’ll end up doing 10 sets of 10 reps with a 60-90 second rest between sets. If you’re new to this style of training, I recommend the 90 second rest.

Here’s my leg workout from today:
Squats at 60% 1RM for 10 sets of 10 reps with only 60 second rest.
6 sets to failure of RDL (I load up on the smaller weights so that I have to go through a greater ROM, you can use a box to stand on though too!)
6 sets to failure kneeling leg curl
6 sets of 20 reps for seated calf raises for that soleus!

50 3 21 August, 2019
My prayers to the squat gods were answered and I survived another day of #gvt . 10 sets at 195lbs. Not too shabby! .
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#germanvolumetraining #squats #backsquat #gym #gymtime #training #trainharder #sweat #fitnessmotivation #fitspo #fitspiration #fitfam #health #dedication #strengthtraining #iron #lift #liftheavy #girlswholift #cvg #reebok #picoftheday #videooftheday #humpdayvibes

My prayers to the squat gods were answered and I survived another day of #gvt . 10 sets at 195lbs. Not too shabby! .
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#germanvolumetraining #squats #backsquat #gym #gymtime #training #trainharder #sweat #fitnessmotivation #fitspo #fitspiration #fitfam #health #dedication #strengthtraining #iron #lift #liftheavy #girlswholift #cvg #reebok #picoftheday #videooftheday #humpdayvibes

35 6 21 August, 2019
Set 10 of 10, the only thing holding me together are @mobilitytools knee sleeves. I also think I saw the Grim Reaper on the next platform. 10 x 10 at 100kg as a PB. -
#Snatch #Clean #cleanandjerk #squat #squats #exercise #crossfit #fitfam #motivation #deadlift #deadlifts #weightlifting #lifting #olympiclifting #powerlifting #strong #gym #training #instafit #PT #coach #strength #olympicweightlifting #legday #legs #quads #glutes #germanvolumetraining #gvt #volume

Set 10 of 10, the only thing holding me together are @mobilitytools knee sleeves. I also think I saw the Grim Reaper on the next platform. 10 x 10 at 100kg as a PB. -
#Snatch #Clean #cleanandjerk #squat #squats #exercise #crossfit #fitfam #motivation #deadlift #deadlifts #weightlifting #lifting #olympiclifting #powerlifting #strong #gym #training #instafit #PT #coach #strength #olympicweightlifting #legday #legs #quads #glutes #germanvolumetraining #gvt #volume

23 5 21 August, 2019
Working on technique rather than weight, 10 sets of 10 reps with 60 secs recovery based loosely on German Volume Training. Might be walking downstairs backwards today #hokaoneone_eu #timetofly #germanvolumetraining #squats

Working on technique rather than weight, 10 sets of 10 reps with 60 secs recovery based loosely on German Volume Training. Might be walking downstairs backwards today #hokaoneone_eu #timetofly #germanvolumetraining #squats

24 5 21 August, 2019
Evening arms session with @harleybafitness . GVT and supersets in today’s session. Working with a few plates this time instead of free weights focusing on the contraction of the muscle. Legs tomorrow should be fun 💪👌👍 #gym #gymlife #workout #weights #weightlifting #workoutmotivation #arms #armworkout #armday #biceps #triceps #gvt #germanvolumetraining #superset #hypertrophy #endurance #personaltrainer #pt #sportsmassage #sportsmassagetherapist #sportsnutrition #sportsnutritionist #rcr #rcrnutrition #ambassador #fashion

Evening arms session with @harleybafitness . GVT and supersets in today’s session. Working with a few plates this time instead of free weights focusing on the contraction of the muscle. Legs tomorrow should be fun 💪👌👍 #gym #gymlife #workout #weights #weightlifting #workoutmotivation #arms #armworkout #armday #biceps #triceps #gvt #germanvolumetraining #superset #hypertrophy #endurance #personaltrainer #pt #sportsmassage #sportsmassagetherapist #sportsnutrition #sportsnutritionist #rcr #rcrnutrition #ambassador #fashion

15 0 20 August, 2019
Remember broken crayons still color (Tag a friend that need to hear this)
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“No Excuses............ Hardwork, Sweat & Tears” (Y’all know the vibe 🗣Healthy Living, Better Fit, Growth & Maturity)” #bigregg81 #pumpthatshit #pts #2019 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #challenge

Remember broken crayons still color (Tag a friend that need to hear this)
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“No Excuses............ Hardwork, Sweat & Tears” (Y’all know the vibe 🗣Healthy Living, Better Fit, Growth & Maturity)” #bigregg81 #pumpthatshit #pts #2019 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #challenge

21 0 20 August, 2019
Training partners come in all shapes and sizes and it’s not about what you can lift or how big you are it’s all about heart
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I love when Riley comes to ask me what I’m doing teaching the next generation is great I can see his interest blossom
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Always be nice to the little guys in the gym because one day they’ll be bigger than you 🤣😂💪🏻

Training partners come in all shapes and sizes and it’s not about what you can lift or how big you are it’s all about heart
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I love when Riley comes to ask me what I’m doing teaching the next generation is great I can see his interest blossom
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Always be nice to the little guys in the gym because one day they’ll be bigger than you 🤣😂💪🏻

76 11 20 August, 2019
GVT. 10x5, 115lbs. Riddle me this: How do my 10th sets look and feel better than my 5th?! That’s not to say that any of these were easy, because nothing with GVT ever is. But I dare say I need to up the weight. 💪🏻💪🏻💪🏻
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#gvt #germanvolumetraining #chestworkout #backworkout #gym #gymtime #gymshark #trainhard #fitnessmotivation #fitness #fitspo #fitnesslife #fitfam #fitover40 #health #healthylifestyle #strengthtraining #strongwomen #chickswholift #workforit #dedication #sweat #videooftheday #cvg

GVT. 10x5, 115lbs. Riddle me this: How do my 10th sets look and feel better than my 5th?! That’s not to say that any of these were easy, because nothing with GVT ever is. But I dare say I need to up the weight. 💪🏻💪🏻💪🏻
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#gvt #germanvolumetraining #chestworkout #backworkout #gym #gymtime #gymshark #trainhard #fitnessmotivation #fitness #fitspo #fitnesslife #fitfam #fitover40 #health #healthylifestyle #strengthtraining #strongwomen #chickswholift #workforit #dedication #sweat #videooftheday #cvg

38 2 20 August, 2019
Final week of GVT. Fastest way to add size + strength in the shortest time possible. .
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#slay #germanvolumetraining #strengthtraining #strength #betterthanyesterday #raisethebar #rtblegion #445crew #earlyriser

Final week of GVT. Fastest way to add size + strength in the shortest time possible. .
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#slay #germanvolumetraining #strengthtraining #strength #betterthanyesterday #raisethebar #rtblegion #445crew #earlyriser

29 1 20 August, 2019
Last week german volume training (10x10) for back with : Pull ups, standing cable straight arm pulldowns, close hammer grip pulldowns, seated cable row & lat pulldown variation with plate loaded machine.
#bodybuilding #germanvolumetraining #gvt #10x10 #back #hyperthrophy #pullups #pullup #seatedcablerow #straightarmpulldown #latpulldown #workout #fitness #gym  #muscleboundepfc

Last week german volume training (10x10) for back with : Pull ups, standing cable straight arm pulldowns, close hammer grip pulldowns, seated cable row & lat pulldown variation with plate loaded machine.
#bodybuilding #germanvolumetraining #gvt #10x10 #back #hyperthrophy #pullups #pullup #seatedcablerow #straightarmpulldown #latpulldown #workout #fitness #gym #muscleboundepfc

45 0 20 August, 2019
As General Physical Preparation goes - 10 sets of 10 reps on hex bar deadlifts is pretty f*cking awesome!! In Barbell Club Class tonight - Afshan went 185lbs, Mark 245lbs and Dirk 235lbs. If you want a lot of “bang for your buck” in a short time span try German Volume Training (10 x 10) as a way to get strong and conditioned.
#adamharrisfitness #barbellclub #generalphysicalpreparedness #gvt #germanvolumetraining #deadlifts #hexbardeadlifts #strengthtraining #strengthandconditioning #instafit #instafitness #fitspo #wod #fitness #exercisemotivation #fitnessmotivation

As General Physical Preparation goes - 10 sets of 10 reps on hex bar deadlifts is pretty f*cking awesome!! In Barbell Club Class tonight - Afshan went 185lbs, Mark 245lbs and Dirk 235lbs. If you want a lot of “bang for your buck” in a short time span try German Volume Training (10 x 10) as a way to get strong and conditioned.
#adamharrisfitness #barbellclub #generalphysicalpreparedness #gvt #germanvolumetraining #deadlifts #hexbardeadlifts #strengthtraining #strengthandconditioning #instafit #instafitness #fitspo #wod #fitness #exercisemotivation #fitnessmotivation

14 0 20 August, 2019
Death By Volume
GVT Bench/Pull Accessories
* 10X10 (55-60%) Flat Bench
* Seated Close Grip Cable Row 3x10
* Rope Pull Down 3x10
* SM Upright Row 3x10
* DB Hammer Curls 3x10
* 20min Cardio (Elliptical)
#meandmywife #team_lorenzo #iron_panda #veteranaf #powerbuilding #polypump #offseason #germanvolumetraining

Death By Volume
GVT Bench/Pull Accessories
* 10X10 (55-60%) Flat Bench
* Seated Close Grip Cable Row 3x10
* Rope Pull Down 3x10
* SM Upright Row 3x10
* DB Hammer Curls 3x10
* 20min Cardio (Elliptical)
#meandmywife #team_lorenzo #iron_panda #veteranaf #powerbuilding #polypump #offseason #germanvolumetraining

24 9 19 August, 2019
Barmy chest session today German volume starting with 10 sets of 10 chest press with 3 plates per side, that in itself ruined me and that was just the start, growing like a beast with this training regime and the gym is starting to look insane, this is an old pic @martynfordofficial @ignite.nutrition @dan_5percent_ignitenutrition #gym #gymlife #germanvolumetraining #heavy #heavylifting #growing #diet #athlete

Barmy chest session today German volume starting with 10 sets of 10 chest press with 3 plates per side, that in itself ruined me and that was just the start, growing like a beast with this training regime and the gym is starting to look insane, this is an old pic @martynfordofficial @ignite.nutrition @dan_5percent_ignitenutrition #gym #gymlife #germanvolumetraining #heavy #heavylifting #growing #diet #athlete

49 5 19 August, 2019
Getting pumped #fst7 #germanvolumetraining #naturalbodybuilding

Getting pumped #fst7 #germanvolumetraining #naturalbodybuilding

90 8 19 August, 2019
If you want change and results then stop talking like a Beast and act like a Beast. Only way is to go into BeastMode and your changes & results will show!!!👀(🗣message)
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“No Excuses............ Hardwork, Sweat & Tears” (Y’all know the vibe 🗣Healthy Living, Better Fit, Growth & Maturity)” #bigregg81 #pumpthatshit #pts #2019 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss  #instafit #facts #challenge

If you want change and results then stop talking like a Beast and act like a Beast. Only way is to go into BeastMode and your changes & results will show!!!👀(🗣message)
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“No Excuses............ Hardwork, Sweat & Tears” (Y’all know the vibe 🗣Healthy Living, Better Fit, Growth & Maturity)” #bigregg81 #pumpthatshit #pts #2019 #getfit #healthyliving #motivation #gohardorgohome #workoutvideos #bigfella #letsgetit #bodybuilding #instafit #muscle #picoftheday #instagood #gym #nofilter #hardbody #fitness #negu #life #lifestyle #germanvolumetraining #summer #goals #weightloss #instafit #facts #challenge

18 1 19 August, 2019
After 5 weeks, we’re both pretty happy with our results thus far! On top of the weight loss both @kaylabrown26 and I have gotten stronger and have better endurance than when we started which is a plus! When she first started Kayla had a goal of being able to run for 1 mile without stopping and now, she does that on a regular basis. One week from now will mark the half way point!
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fitbodytoddyfitness.com
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#weightlosstransformation #weightloss #bodytransformation #fitmom #fitmama #fitdad #fitnessmotivation #motivation #fatloss #tempe #fitness #fitcouple #fitcouplegoals #couplesgoals #fitnessgoals #liftweights #liftheavy #germanvolumetraining #scottsdale #scottsdalepersonaltrainer

After 5 weeks, we’re both pretty happy with our results thus far! On top of the weight loss both @kaylabrown26 and I have gotten stronger and have better endurance than when we started which is a plus! When she first started Kayla had a goal of being able to run for 1 mile without stopping and now, she does that on a regular basis. One week from now will mark the half way point!


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fitbodytoddyfitness.com
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#weightlosstransformation #weightloss #bodytransformation #fitmom #fitmama #fitdad #fitnessmotivation #motivation #fatloss #tempe #fitness #fitcouple #fitcouplegoals #couplesgoals #fitnessgoals #liftweights #liftheavy #germanvolumetraining #scottsdale #scottsdalepersonaltrainer

33 1 18 August, 2019
Nobody:
Absolutely no one:
Not a single soul on Earth:
Not even my Mom:
Me as a fitness influencer: a lot of you have asked about my training regimen during vacation! Well, here is a simple but effective lower body workout!
1️⃣0️⃣ Rounds:
10/10 Crossbody single leg deadlift w/ kettlebell
10/10 TRX bulgarian split squat w/ kettlebell
10 stationary lateral lunge w/kettlebell

#leg #legday #fitness #influencer #glutes #booty #neverskiplegday #outdoortraining #kettlebell #trx #functionaltraining #germanvolumetraining

Nobody:
Absolutely no one:
Not a single soul on Earth:
Not even my Mom:
Me as a fitness influencer: a lot of you have asked about my training regimen during vacation! Well, here is a simple but effective lower body workout!
1️⃣0️⃣ Rounds:
10/10 Crossbody single leg deadlift w/ kettlebell
10/10 TRX bulgarian split squat w/ kettlebell
10 stationary lateral lunge w/kettlebell

#leg #legday #fitness #influencer #glutes #booty #neverskiplegday #outdoortraining #kettlebell #trx #functionaltraining #germanvolumetraining

139 8 18 August, 2019
Don’t know what I’m smirking about because GVT done killed my arms. Check back later when I’m attempting to wash my hair. I’m sure that I won’t look nearly as cocky. 😏
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#gvt #germanvolumetraining #armworkout #done #dead #fitnessmotivation #fitness #fitspo #fitspiration #gym #gymtime #gymshark #fitlife #fitover40 #health #wellness #sweat #workout #workforit #pushyourself #picoftheday #selfie #sundayfunday

Don’t know what I’m smirking about because GVT done killed my arms. Check back later when I’m attempting to wash my hair. I’m sure that I won’t look nearly as cocky. 😏
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#gvt #germanvolumetraining #armworkout #done #dead #fitnessmotivation #fitness #fitspo #fitspiration #gym #gymtime #gymshark #fitlife #fitover40 #health #wellness #sweat #workout #workforit #pushyourself #picoftheday #selfie #sundayfunday

55 2 18 August, 2019

Top #germanvolumetraining posts

Well overdue for a rest day 💃🏽 200 reps of #germanvolumetraining this week ✅💀

Well overdue for a rest day 💃🏽 200 reps of #germanvolumetraining this week ✅💀

816 17 5 April, 2019
SWIPE ➡️➡️➡️ Getting back into the German volume training, since my knees are so weak I can’t go very heavy on legs this is a really good option for me. It builds volume but you only do 60% of your 1 rep max. I chose 4 exercises and did 10x10 with 90 seconds of rest in between. Wearing @lululemon ❤️❤️

SWIPE ➡️➡️➡️ Getting back into the German volume training, since my knees are so weak I can’t go very heavy on legs this is a really good option for me. It builds volume but you only do 60% of your 1 rep max. I chose 4 exercises and did 10x10 with 90 seconds of rest in between. Wearing @lululemon ❤️❤️

844 21 4 September, 2018
10 x 10 paused sumo #deadlifts @ 65KG 💀 My coach says I’ve now earned half a Cadbury creme egg 💁🏽‍♀️ #germanvolumetraining @jessicakateherbert

10 x 10 paused sumo #deadlifts @ 65KG 💀 My coach says I’ve now earned half a Cadbury creme egg 💁🏽‍♀️ #germanvolumetraining @jessicakateherbert

625 18 3 April, 2019
Today’s workout was a struggle. I hadn’t eaten much today, and didn’t feel the energy I usually would heading into a workout. Halfway through I felt a small headache coming on on top of that.
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I could have skipped the workout today having waited until 7pm to start. Thanks to the amazing @natalee_barker I got just the push I needed to get the work in. .
Having a network that helps you remember your goals and push to make progress makes a big difference. A friend you know in real life, or one you only know online, or in my case my amazing wife, makes a HUGE DIFFERENCE!
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My goal is to be that for any of you who need it. Feel free to DM me or leave a comment or whatever you need to get over that little hump.
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What’s been your major struggle lately? Have anything you overcame that you’re proud of?
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Today’s Workout:
10 min warmup
Bench Press 10 sets of 10 reps
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#selfie #fitnessselfie #fitselfie #mountainside #getfit #chestday #vibrant #fitnessmotivation #fitjourney #fitfam #volumetraining #gvt #germanvolumetraining

Today’s workout was a struggle. I hadn’t eaten much today, and didn’t feel the energy I usually would heading into a workout. Halfway through I felt a small headache coming on on top of that.
.
I could have skipped the workout today having waited until 7pm to start. Thanks to the amazing @natalee_barker I got just the push I needed to get the work in. .
Having a network that helps you remember your goals and push to make progress makes a big difference. A friend you know in real life, or one you only know online, or in my case my amazing wife, makes a HUGE DIFFERENCE!
.
My goal is to be that for any of you who need it. Feel free to DM me or leave a comment or whatever you need to get over that little hump.
.
What’s been your major struggle lately? Have anything you overcame that you’re proud of?
.
Today’s Workout:
10 min warmup
Bench Press 10 sets of 10 reps
.
#selfie #fitnessselfie #fitselfie #mountainside #getfit #chestday #vibrant #fitnessmotivation #fitjourney #fitfam #volumetraining #gvt #germanvolumetraining

308 16 25 June, 2019
Yesterday I did the most mentally and physically challenging workout I’ve ever done: German Volume Training. It’s a 10 x 10, meaning you do 10 reps, rest 60 seconds and start your next set of 10 until you’ve completed 100 reps. Yes it is as insane as it sounds! Tempo is key here, 4:0:2 - 4 seconds for eccentric lengthening the muscle (lowering of the barbell to chest on bench press and slowly returning the bar away from you in a row), 0 seconds of rest at the bottom and then 2 seconds for concentric shortening of the muscle (pushed the barbell back up in a bench, and pulling bar towards your body in a seated row). The weight chosen to accomplish the 10 x 10 is  about 60% of your estimated one rep max (the most weight you could possibly do just one time). This means by the end of those 10 reps, you are struggling. Repeat 10 times. You can add difficulty by supersetting the workout, and doing two 10 x 10s instead of just one with only 90-120 seconds of rest between. Of course you know I had to try this, as I always try to push to my physical limits safely. I bench pressed with 45lbs for my 10 x 10, rested 90 seconds and immediately went to a 60 lb seated straight bar row. During the bench press part, I fatigued greatly by the 6th set, muscles shaking and me wondering how I could finish, I pushed through and had nothing left by the 100th rep. I curled up on the floor to covet my minute and a half of rest. Then came the row. My training buddy for the class, Isak, cheered me through and encouraged me, and by set 5 (rep 150 total) my forearms were burning, red and felt like they couldn’t go on, but I knew I could find the strength. I pulled on, and by rep 70 I believed my forearms were dying and I was at my limit. Something amazing happened in my mind at this point, a breakthrough of sorts. THIS is what Wonder Warriors @wonderwarriorsco is about✨ Using fitness to strengthen the mind and emotional state✨ While doing this form of training, I literally could not focus on ANYTHING else besides moving the weight and the mental struggle and desire to accomplish the task. It was its own state of meditation and flow. Around the 7th final set, [cont in comments]

Yesterday I did the most mentally and physically challenging workout I’ve ever done: German Volume Training. It’s a 10 x 10, meaning you do 10 reps, rest 60 seconds and start your next set of 10 until you’ve completed 100 reps. Yes it is as insane as it sounds! Tempo is key here, 4:0:2 - 4 seconds for eccentric lengthening the muscle (lowering of the barbell to chest on bench press and slowly returning the bar away from you in a row), 0 seconds of rest at the bottom and then 2 seconds for concentric shortening of the muscle (pushed the barbell back up in a bench, and pulling bar towards your body in a seated row). The weight chosen to accomplish the 10 x 10 is about 60% of your estimated one rep max (the most weight you could possibly do just one time). This means by the end of those 10 reps, you are struggling. Repeat 10 times. You can add difficulty by supersetting the workout, and doing two 10 x 10s instead of just one with only 90-120 seconds of rest between. Of course you know I had to try this, as I always try to push to my physical limits safely. I bench pressed with 45lbs for my 10 x 10, rested 90 seconds and immediately went to a 60 lb seated straight bar row. During the bench press part, I fatigued greatly by the 6th set, muscles shaking and me wondering how I could finish, I pushed through and had nothing left by the 100th rep. I curled up on the floor to covet my minute and a half of rest. Then came the row. My training buddy for the class, Isak, cheered me through and encouraged me, and by set 5 (rep 150 total) my forearms were burning, red and felt like they couldn’t go on, but I knew I could find the strength. I pulled on, and by rep 70 I believed my forearms were dying and I was at my limit. Something amazing happened in my mind at this point, a breakthrough of sorts. THIS is what Wonder Warriors @wonderwarriorsco is about✨ Using fitness to strengthen the mind and emotional state✨ While doing this form of training, I literally could not focus on ANYTHING else besides moving the weight and the mental struggle and desire to accomplish the task. It was its own state of meditation and flow. Around the 7th final set, [cont in comments]

3,453 69 11 hours ago
Efficiency Training 😅
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Training hasn’t been my #1 priority but consistency in keeping my body active is still important.
⠀
In other words in gym 1hour tops and not a lot of isolation for a while 😩
⠀
4th set, 8-10 reps Deadlifts-Front squats- shoulder presses no break in between.
⠀
@proteinpointuk
@thegymeastham
⠀
🎵 Still On the Run @melvillous
⠀
#thegymeastham #womenwhotrain #fitnessuk #womenwholiftweights #germanvolumetraining #londongyms #gymlife

Efficiency Training 😅

Training hasn’t been my #1 priority but consistency in keeping my body active is still important.

In other words in gym 1hour tops and not a lot of isolation for a while 😩

4th set, 8-10 reps Deadlifts-Front squats- shoulder presses no break in between.

@proteinpointuk
@thegymeastham

🎵 Still On the Run @melvillous

#thegymeastham #womenwhotrain #fitnessuk #womenwholiftweights #germanvolumetraining #londongyms #gymlife

233 38 12 May, 2019
10 sets of 10 reps on squats and deadlifts followed by defence work 🥊 •
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•
•
•
#fitness #gym #girlsthatlift #squats #deadlift #gym #personaltrainer #bootybuilding #workout #boxing #germanvolumetraining #fitnessgirl #motivation #compoundexercises #nodaysoff #jcole

10 sets of 10 reps on squats and deadlifts followed by defence work 🥊 •




#fitness #gym #girlsthatlift #squats #deadlift #gym #personaltrainer #bootybuilding #workout #boxing #germanvolumetraining #fitnessgirl #motivation #compoundexercises #nodaysoff #jcole

133 10 14 April, 2019
🔥German Volume Training🔥
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Follow @roballenfitness for more fitness/nutrition info 💪🏼
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German Volume Training (GVT) has been around for a long time. It’s been used by bodybuilders and athletes to pack on added muscle
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The formula is quite simple. Pick 2 compound movements that are opposing each other (ie chest and back) and alternate them doing 10 reps of each back to back and taking a 90 second break afterwards. Repeat this 10 times. Once you can achieve 10 x 10 of an exercise, add about 5% more weight the next time you do it. Straightforward way of getting in a lot of volume and utilizing progressive overload. After you’re done, you can add a few exercises for each body part and do 3-4 sets of 10 reps of each. Simple and efficient workout.
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Give it a try 👊🏼 - let me know if you have any questions 😉
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#weightloss #fatloss #health #healthylifestyle #workout #fitness #leanmusclemass #fitfam #leanmuscle #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #montrealfitness #fitnessmotivation #germanvolumetraining #gymtime #strengthtraining #gymlife #summerbody #musclemass

🔥German Volume Training🔥
.
Follow @roballenfitness for more fitness/nutrition info 💪🏼
.
German Volume Training (GVT) has been around for a long time. It’s been used by bodybuilders and athletes to pack on added muscle
.
The formula is quite simple. Pick 2 compound movements that are opposing each other (ie chest and back) and alternate them doing 10 reps of each back to back and taking a 90 second break afterwards. Repeat this 10 times. Once you can achieve 10 x 10 of an exercise, add about 5% more weight the next time you do it. Straightforward way of getting in a lot of volume and utilizing progressive overload. After you’re done, you can add a few exercises for each body part and do 3-4 sets of 10 reps of each. Simple and efficient workout.
.
Give it a try 👊🏼 - let me know if you have any questions 😉
.
.
.
#weightloss #fatloss #health #healthylifestyle #workout #fitness #leanmusclemass #fitfam #leanmuscle #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #montrealfitness #fitnessmotivation #germanvolumetraining #gymtime #strengthtraining #gymlife #summerbody #musclemass

1,147 103 27 April, 2018
Every time I commit to prioritizing my workouts, I feel better mentally and see better results. I don’t mean making sure I work out regularly, I’m pretty good about that, I mean workouts with intention and presence. If I go to the gym and don’t keep this as my focus, I’m liable to get distracted from one machine to the next, or not put the same effort in. My mental heath gets the strongest benefits when I’m fully there to take them in. I struggle with distractions and staying focused, but am working to give myself the gift of staying present in the gym. What is an activity you would like to try being more present in? ✨

Workout: ➖10 x 10 Smith machine bench press (60 lbs)
➖10 x 10 machine assisted wide grip pull-ups (65 lbs)
Tempo: 4:0:2

Every time I commit to prioritizing my workouts, I feel better mentally and see better results. I don’t mean making sure I work out regularly, I’m pretty good about that, I mean workouts with intention and presence. If I go to the gym and don’t keep this as my focus, I’m liable to get distracted from one machine to the next, or not put the same effort in. My mental heath gets the strongest benefits when I’m fully there to take them in. I struggle with distractions and staying focused, but am working to give myself the gift of staying present in the gym. What is an activity you would like to try being more present in? ✨

Workout: ➖10 x 10 Smith machine bench press (60 lbs)
➖10 x 10 machine assisted wide grip pull-ups (65 lbs)
Tempo: 4:0:2

2,840 54 5 March, 2019