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mass building

GERMAN VOLUME TRAINING (GVT) Hypertrophy Programme

One of the most effective, and proven, ways to gain muscle mass quickly is to the use German Volume Training (GVT). As the name suggests the stimulus of the programme is based on doing really high volume of lifting. The GVt has been advocated in the coaching and popular media as an effective training method to help athletes gain lean body mass and muscle size. It is believed that German weightlifting coach Rolf Fesser developed GVT  to assist his athletes who wanted to increase lean body mass. GVT works by... Read More

Muscle Building Nutritional Plan

Total per day = 2750 kcal per day 2.2g protein per kg/body weight based on 85kg man: 187g per day 4-5g carbs per kg/body weight based on 85kg man: 340g per day* 1g fat per kg/body weight based on a 85kg man: 85g per day 6 meals per day Some days we have come in below this suggested guideline. The amount of carbohydrate we’ve recommended is high considering that most people struggle to do the amount of exercise needed to burn this type of amount of carbohydrate. You’ll need to... Read More