Beginner’s Guide to VT training
Find out all about volume
training to build muscle fast here
 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.
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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