German Volume Training - GVT Weightlifting Hack 1.0.4 + Redeem Codes
Powerlifting Workout
Developer: Charles Vanderhoff
Category: Health & Fitness
Price: Free
Version: 1.0.4
ID: com.vandersw.germanVolume
Screenshots
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.
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.
Version history
1.0.4
2017-07-26
This app has been updated by Apple to display the Apple Watch app icon.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
1.0.3
2017-07-01
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
1.0.2
2017-05-25
- Bug fixes and performance improvements.
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
1.0
2017-05-01
Cheat Codes for In-App Purchases
| Item | Price | iPhone/iPad | Android |
|---|---|---|---|
| German Volume Training Pro (Upgrade to pro to complete all weeks, backup your data in the cloud & remove ads!) |
Free |
GD451627750✱✱✱✱✱ | 34B9473✱✱✱✱✱ |
Ways to hack German Volume Training - GVT Weightlifting
- Redeem codes (Get the Redeem codes)
Download hacked APK
Download German Volume Training - GVT Weightlifting MOD APK
Request a Hack
Ratings
3.4 out of 5
25 Ratings
Reviews
Tony-P,
Needs work
I got this to begin a GVT routine. I like that the app has the first phase populated, but the app seems incomplete. The plate calculator should include the option to include unique plate weights. Further the timer resets when switching between other apps such as music or even when trying to look at what exercise is next within the app...very annoying. Additionally, I wish it had an option to track max rep and what was lifted in case other than 55%/60% RM was used.
iTimBur,
Needs flexibility
The app is good but could definitely use the ability to adjust the weight and the reps. It adds 1 lb to the next workout when I’m using dumbbells, my dumbbells are in 5 lb increments as I’m sure most are.
En454,
Just Ok - Needs enhancements
Issues are - app crashes is you look at another app like your music for more than a few seconds. This makes you go back to find your workout and resets the timer.
Does not have function of you are unable to compile all lifts. Which would change the next workout.
Does not have function past 10 rep week. GVT should have phase 2 and 3 with lower reps at higher weight.
Does not have function of you are unable to compile all lifts. Which would change the next workout.
Does not have function past 10 rep week. GVT should have phase 2 and 3 with lower reps at higher weight.
kfillips,
Good program, inflexible app
I love German Volume Training and the program provided by the app is a good straightforward program. I wish the app had more flexibility though. If I miss a rep or two, I can't reflect that by changing it to 8 reps for that set. Nor can I change weights once I start a program. If I did SLDL at 120lbs rather than the 115lbs given, I can't reflect that change anywhere. If those changes were made this would definitely be a 5 star app!!
Gunnarcfy,
Need a lot of improvement
Can’t adjust weight easily. Timer works only sometimes. Frustrating app. Reset makes everything reset. Dumb. Also if you open another app, sometimes this app will start over. Just what you need in the middle of a workout.
illmortal,
Lacks capability to modify sets
Great app but lacks 1 feature, the capability to modify how many reps were actually accomplished for that set.
plenny71,
Shameful waste
This designers apps are usually good. This is awful. You can’t enter your weights at all so you gotta calculate everything. Dumb.
Hksss753195,
Can't change weights
It's kind of useless if you can't mod the weights.
DirtyJerz32,
Update
Needs an update. Landscape mode, ability to change Reps, rest time, number of days days working out in a week, and add percentages to all lifts.
Chrishnyc,
Needs major update
I was excited to see this app about GVT. However, you are not able to adjust the weight, rest times or reps. If I can't complete all ten, there is really no way to mark it. This could be a GREAT GVT app, but it needs some work.
