Massive Volume Training PDF

  • Sale
  • Regular price $14.99

Massive Volume Training is my take on the classic msucle building workout system German Volume Training. You will be training 4 days a week using this brutal approach.

Here is a sample split:

  • Day 1 - Quads and Hamstrings
  • Day 2 - Chest and Triceps
  • Day 3 - Off
  • Day 4 - Back and Biceps
  • Day 5 - Shoulders, Traps, and Calves
  • Day 6 - Off
  • Day 7 - Off

Here are the rules of Massive Volume Training, or MVT.

Major Muscle Groups:

  • Each major muscle group will be hit with a 10x10 rest-pause exercise pairing.
  • Instead of doing a 10x10 with a single exercise, you will alternate between 2 exercises until you reach a total of 10 sets.
  • For major muscle groups, at least one of the 10x10 exercises must be a quality compound barbell or dumbbell movement.
  • The secondary 10x10 exercise should be a very challenging movement and not an isolation lift.
  • The secondary 10x10 exercise can be rotated every other week to allow for some exercise variation.
  • Rest between 10x10 sets is 90 seconds, and no more.
  • Add 5 pounds to the primary and secondary 10x10 exercises when you are able to reach 10 reps for each set of that movement.
  • Start with a weight that is about 50% of your one rep max for each exercise. Make adjustments down if needed.
  • Major muscle groups are finished off with an isolation-style movement using a 5x10 set and rep scheme. Rest between sets for this isolation lift is a tight 60 seconds, and no more. when you can perform a 5x10 using a given weight, add a slight amount of resistance the following week.


Have a Question?

Be the first to ask a question about this.

Ask a Question