The perfect holiday workout plan

The perfect holiday workout

Training on holidays or during a business trip can be challenging. Poor hotel gym equipment, long meetings, and a strong desire to spend time on a sunny beach rather than in a rusty gym. I got it. However, staying consistent in training is necessary to avoid loss in muscle mass and strength, and for this reason, you should try to squeeze in some training even when traveling. One training method that can be easily adapted for traveling is German Volume Training (GVT), a highly effective method for building muscle that requires minimal equipment and can be completed in as little as 30 minutes.

What is GVT?

GVT was developed in the 1970s by National German weightlifting coach Rolf Feser to help athletes move up in weight class with minimal increase in body fat. The method was later popularized by Canadian strength coach Charles Poliquin.

Why is GVT so effective?

GVT is effective due to its high absolute volume and high time under tension. The original formula used by German weightlifters consisted of 10 to 15 sets of 6 to 10 repetitions, resulting in 60 to 150 repetitions with a weight above 70% of your 1RM in just 1 training unit. That is quite some stimulus for growth. I like it because its monotone nature and simplicity. I frequently use it when I travel or when my schedule gets busy and I have only limited amount of time to train.

How to structure a GVT training?

There are many ways to structure GVT training but the main principle to assure its effectiveness remains the same.

1) The original formula for GVT is 10X10 (10 sets of 10 repetitions). Other possible options are 10X6-8, 10X3-5 if you are advanced athlete or 8X8 if you are short on time.

2) Select the most bang for your buck exercises (no place for cable kickbacks, banded bosu squats, and seated delt raises).

3) Pair two exercises together. Either upper and lower body exercise or antagonist exercise, like bench press (chest) and pullups (back).

4) Select a weight (above 70% of your 1RM) and perform about half of the reps you could do with a given weight.

5) Keep the rest short (60-120s).

How to adjust GVT parameters to your training goal?

GVT is a training system that can be adjusted to your goals and needs. Are you aiming for fat loss? Go with a little less rest and pair up upper and lower body exercises. Is your main goal muscle mass? Rest a little longer and make sure you finish the training session with maximal tonnage. Below are some GVT samples you can use. Good luck!

HOTEL ROOM TRAINING I

A1. Push-ups 10X10, 3010, 60s rest.

A2. Squats 10X10, 3010, 60 rest.

HOTEL ROOM TRAINING II

A1. Jumps squat 10X5, 20X0, 60s rest.

A2. Plyometric push-ups 10X5, 20X0, 60 rest.

HOTEL GYM TRAINING I

A1. Push press 10X5, 40X0, 90s rest.

A2. Kettlebell swings 10X5, 2010, 90s rest.

HOTEL GYM TRAINING II

A1. Squats 8X8, 3010, 90s rest.

A2. Chin ups 8X3, 3010, 90s rest.

FEMALE NOVICE TRAINING

A1. Squats 10X10, 4010, 45s rest.

A2. Supinated pulldown 10X10, 4010, 45 rest.

A3. Low ab drill 10X10, 4010, 45s rest.

MALE ADVANCED TRAINING

A1. Low incline bench press 10X5, 40X0, 120s rest.

A2. Neutral grip chin-ups 10X3-5, 40X0, 120s rest.

B1. Dips 3X6-8, 4012, 120s rest.

B2. Dumbbell row 3X6-8, 4012, 120s rest.