안녕하세요 몬스터짐의 롯데자이언츠입니다.


오늘은 근육의 새로운 충격 스킬인 GVT를 소개하고자 합니다. 이 GVT는 70년대 독일에서 하던 운동법이라고 하여 German volume training이라고합니다. 그러나 현재 이 운동법은 거의 잊혀진 기술이라고 알려져 있습니다. 그러나 정체기를 맞은 사람들에게는 German volume trainng이 새로운 성장 발판을 가져다 줄 수 있습니다.


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왜냐구요? 이 운동법은 각 운동 부위의 복합관절 운동 중에 한가지를 10회 10세트로 하고 휴식 시간은 최대 1분 30초 이상 휴식하지 않는 것이 좋습니다. 일부의 사람들은 이 운동법이 빈스지론다의 8X8의 변형법이라고 하지만 이 빈스지론다의 8X8은 휴식시간을 더 짧게 가져가는 반면 여러 운동을 실시하는 반면 이 GVT는 복합관절운동으로만 제한하기 때문에 전혀다릅니다.


그리고 이 운동법의 장점은 다른 운동법보다 근성장에 탁월하여 식단과 휴식운동 3박자가 잘맞는다면 최대 순근육량 3kg을 키울수가 있습니다. 그러나 단점 역시 존재하는데 이 GVT는 일종에 치트키와 같은거라서 자주해 버리면 오버트레이닝이 되어버리기 때문에 1년에 최소 한번 최대 2번 이상을 사용하지 않는 것을 추천드리며 부상의 위험이 어느 기술보다 높은 운동기술이기 때문에 초보자에게는 추천하지 않습니다.  그리고 이 운동법엔 몇가지 가이드라인이 필요한데......


첫째는 덤벨과 바벨로 된 복합관절운동을 한다.

둘째는 클린, 스내치와 같은 역도성 운동은 안된다.

셋째는 머신은 최소화로 사용한다.

넷째는 복합관절운동은 10회 10세트로 타깃을 하고 나머지 보조운동을 3~4가지로 제한하여 실시한다.

다섯째는 이 운동법은 1년에 최소 한번 최대 2번 이상은 실시하지 않는다.


위 사항만 정말 잘지켜주시면 이 GVT를 통해 엄청난 효과를 얻을수가 있습니다.



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text-decoration-color: initial; display: inline !important; float: none;">shenyuhang20180707</span>
    2018. 07. 06 17:37
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    092muscle
    잡지 루틴 치고 쓸만한 것이 잘 없는게 사실이지만 올해 2월호였나, m&f에 이 gvt의 변형이 소개된 적이 있었습니다. 확실히 정체기 돌파 역할을 해줄만한 루틴이더군요. 기본 gvt를 6주, 7주 두번 해보았습니다만 정말 힘들더군요. 한달을 지나기 시작하면서 관절계가 비명을 지릅니다.. 효과는 보장. 근력에도 효과가 좋고 말이죠.
    2014. 07. 15 21:51 수정 삭제
  • profileImage

    10x10을 1년에 한 두번 사용하는거면.. 전 3대운동을 10set는 기본으로 넘기고 GVT도 자주하는데 그래서 근육이 잘 안자라는걸까요ㅋ

    2014. 07. 15 19:59
   

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