Beginner’s Guide to VT training

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The ten sets of ten repetitions body building training method has been used in a lot of body building programs for many years to break through area of stability and gain lean muscle mass. A lot of people claim that VT training or volume training to build muscle fast is effective. Many athletes and body builders advocate VT training in order to increase lean mass quickly.

VT training has been proven to be effective in increasing muscle mass by using the systematic fatigue of muscle fibers. To implement the ten sets of ten repetitions routine, you need to choose a mass building exercise and a weight that you can do for fifteen repetitions or so. However, you need to understand that it is necessary to stop once you reach ten repetitions.

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Your rest between sets must be limited to a minute and you have to avoid resting more as you begin fatiguing since improving the rest time would only defeat the purpose of your routine. The goal of VT training is to utilize the same weight for the ten sets and to be able to do all the sets for ten repetitions in good form.

During the course of the training, you will see that as the fatigue sets in, the sets you make will be more challenging. However, you may not be able to do all the sets for ten repetitions and if this happens, you have to lower the weight in doing the set where less than ten are performed. Once you can perform all ten sets for ten repetitions, you can increase the weight.

Here are some recommended VT training exercises:

• Workout for thighs, hamstrings and calves include ten sets of squats of ten repetitions, leg curls for ten sets of ten repetitions with one minute rest, leg extensions for three sets of ten to twelve repetitions, stiff legged dead-lifts for three sets of ten to twelve repetitions with one rest and calf raises for ten sets of ten repetitions with one minute rest.

• Workout for chest, back and abs include inclined bench press for ten sets of ten repetitions, wide grip pull-up to front for ten sets of ten repetitions with one minute rest, flat bench flyes for three sets of ten to twelve repetitions, low pulley rows for three sets of ten to twelve repetitions with one minute rest, leg raise and crunch combination for ten sets of ten repetitions with one minute rest.

• Workout for shoulders, biceps and triceps include upright rows for ten sets of ten repetitions with one minute rest, bent over lateral raises for three sets of ten to twelve repetitions with one minute rest, inclined curls for ten sets of ten repetitions, triceps dips for ten sets of ten repetitions with one minute rest.

It is recommended to do VT training two times a week in order to perform all the exercises in different days. Some researches show that VT training is effective especially for people who have slow metabolism.

After performing all the workouts for VT training for six times, you can change your routine to something that is heavier in weights that included five to seven repetitions and has less sets. A recommended routine is the one that utilizes five sets of five repetitions with various exercises.

In order to benefit from VT training, remember that you need to have a healthy diet. VT training offers improvement for muscle growth while proper food provides essential nutrients in making bodybuilding gains. 

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