introduction:
(1) Hey everyone, thanks for tuning in and welcome back to another Muscle Building Monday. In today’s post I’m going to be taking you through a Muscle Building Routine using the exercises demonstrated for you last week. If you missed that post , just click on this link right over here to familiarise yourself with the exercises. Before we start, just a quick reminder that if you like what you see and are interested in building some muscle, so you don’t miss out on any of the workouts! One thing you’re going to need for the workout is a metronome
(2) and you’re going to want to set it to 60 beats per minute. This is going to allow you to keep proper tempo throughout the workout as each beat is going to be exactly one second. Now, if listening to a metronome while you’re working out doesn’t sound appealing, not a problem. Another thing you can do is go to getsongbpm. com/tempo/120-bpm and search for songs that you like to create a workout playlist. Because the songs are 120 beats per minute, every two beats are going to be equal to one second. If you have any questions,
(3) ask them down in the comments section and we’ll either respond to you directly in the comments section or answer your questions during our weekly Sunday Q&A. Alright, time to start the workout! The workout we will be demonstrating for you today will be an Advanced German Volume Training workout for your arms with some accessory work for your shoulders. To perform this workout, there will be two different sets of exercises you will be super setting. You are first going.
Standing Barbell Biceps Curl:
to super set the Standing Barbell Biceps Curls and the Close-Grip Barbell Bench Press. For the Standing Barbell Biceps Curl, you are going to perform ten sets of six repetitions, using a load of 70% of your 1 repetition maximum, and using a 4-0-1-0 tempo. That means that you are going to lower the weight for 4 seconds and immediately lift the weight for 1 second, without resting at the top or bottom position of the movement. You will then rest for 100 seconds before moving on to the Close-Grip Bench Press.
Close-Grip Barbell Bench Press:
For the Close-Grip Bench Press, you are going to perform ten sets of six repetitions, using a load of 70% of your 1 repetition maximum, and using a 4-0-1-0 tempo. That means that you are going to lower the eight for 4 seconds and immediately pull the weight for 1 second, without resting at the top or bottom position of the movement. You will then rest for 100 seconds before moving back to the Standing Barbell Biceps Curl. The second set of exercises you will be super setting will be the Seated Military Barbell Press.
Seated Military Press:
and the Standing Upright Barbell Row. For the Seated Military Barbell Press, you are going to perform three sets of six to eight repetitions, using a load of 78% of your 1 repetition maximum, and using a 3-2-1-0 tempo. That means that you’re going to lower the weight for 3 seconds, hold the weight at your clavicle for 2 seconds, and press the weight for 1 second, without resting at the top position of the movement. You will then rest for 90.
Upright Barbell Row:
- seconds before moving on to the Standing Upright Barbell Row. For the Standing Upright Barbell Row, you are going to perform three sets of six to eight repetitions, using a load of 78% of your 1 repetition maximum, and using a 3-2-1-0 tempo. That means that you’re going to lower the weight for 3 seconds, hold the weight at the bottom position for 2 seconds, and pull the weight for 1 second, without resting at the top position of the movement. You will then rest for 90 seconds before moving back
- to the Seated Military Barbell Press. That’s it for today’s post. Thanks for tuning in. If you liked what you saw be sure.
GVT Arm & Shoulder Workout:
Arm Workout:
| Exercise | Sets x Reps | Rest Between Sets |
|---|---|---|
| Barbell Curl | 10x10 | 60-90 seconds |
| Tricep Dips | 10x10 | 60-90 seconds |
| Hammer Curl | 10x10 | 60-90 seconds |
| Tricep Rope Pushdown | 10x10 | 60-90 seconds |
| Concentration Curl | 10x10 | 60-90 seconds |
| Overhead Tricep Extension | 10x10 | 60-90 seconds |
Shoulder Workout:
| Exercise | Sets x Reps | Rest Between Sets |
|---|---|---|
| Barbell Shoulder Press | 10x10 | 60-90 seconds |
| Lateral Raises | 10x10 | 60-90 seconds |
| Seated Dumbbell Press | 10x10 | 60-90 seconds |
| Front Dumbbell Raises | 10x10 | 60-90 seconds |
| Upright Rows | 10x10 | 60-90 seconds |
| Face Pulls | 10x10 | 60-90 seconds |
Remember to heat up before starting your workout, and if you're a amateur, consider beginning with fewer sets and regularly increasing the extent as your energy and persistence enhance. Also, pay attention on your frame and regulate the weights for this reason to avoid overtraining or injury. Always seek advice from a health professional or healthcare provider earlier than beginning a new exercise program, particularly when you have any pre-existing health conditions.
GVT Arm Workout Tips Q&A:
Q1: What is German Volume Training (GVT) and the way does it fluctuate from different workout processes?
A1: German Volume Training (GVT) is a excessive-quantity training method that entails acting 10 sets of 10 repetitions for a specific exercising. It specializes in a unmarried primary muscle organization in keeping with exercise, aiming to result in hypertrophy (muscle growth) thru improved education quantity. GVT differs from other methods through its emphasis on a excessive wide variety of sets and reps with quite slight weights.
Q2: How does the GVT arm exercise specially goal the biceps and triceps?
A2: The GVT arm exercise targets the biceps and triceps through incorporating compound and isolation sporting events. For biceps, sporting events like barbell curls and dumbbell curls are commonly used, at the same time as triceps can be trained with sporting events like trice dips and trice extensions. The 10 sets of 10 reps for each exercising create a sizable training volume, selling muscle stimulation and growth.
Q3: Can you define a pattern GVT arm workout habitual for constructing big arms?
A3: Sure, right here's an example:
Biceps:
- Barbell Curls: 10 sets x 10 reps
- Dumbbell Hammer Curls: 10 sets x 10 reps
Triceps:
- Tricep Dips: 10 units x 10 reps
- Tricep Rope Push downs: 10 units x 10 reps
Q4: What is the recommended frequency for acting this GVT arm exercise?
A4: GVT is thought for its intensity and high volume, so it is typically advocated to carry out this exercise no greater than two times a week. Adequate rest and recovery are vital for allowing the muscle groups to restore and grow. Overtraining can be counterproductive, so it's vital to pay attention for your frame and regulate the frequency based on man or woman restoration talents.
Q5: How essential is right nutrients along with the GVT arm exercise for most efficient outcomes?
A5: Nutrition plays a crucial function in attaining optimal consequences with any workout program, inclusive of GVT. To aid muscle growth, it is essential to devour an good enough amount of protein, carbohydrates, and healthful fats. Additionally, staying hydrated and getting enough sleep are critical for recovery. Without proper nutrients, the body may lack the essential vitamins wanted for muscle repair and boom, limiting the effectiveness of the GVT arm workout.
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Training Techniques