German Volume Training

German volume training (GVT) is an intense exercise program that builds the muscle mass and strength necessary for weightlifters to move beyond personal plateaus.

It’s sometimes called the 10-sets method. The training program involves high numbers of sets and repetitions with short resting periods in between. GVT stresses your muscles, which respond by triggering muscle growth. This training method helps bodybuilders and weightlifters build strength, increase muscle size, and develop lean body weight.


  • Promote muscle growth
  • Build muscular strength
  • Builds a lean looking body
  • Boosts mood and mental health
  • Can promote weight loss
  • Good for motivation
  • Good for fast-twitch muscle fibre recruitment

Moderate Intensity Steady State Training

MISS, or Moderate-Intensity, Steady-State, is a similar form of cardio to LISS, but with increased speed and effort. For example, if your LISS cardio is walking at a fast pace, MISS would be a jog. At the beginning of MISS, your heart rate should be around 65-75% of your maximum heart rate, but as the time goes on, your heart rate should increase to around 75-80/85% of your maximum heart rate and stay there.

Your heart rate will get this high not because you are exercising at a fast speed like you would in HIIT, but because you are exercising at a continuously steady pace.

Doing this cardio for 30-45 minutes helps increase your overall cardiovascular endurance and gives you the base to perform HIIT and sprints more effectively.


  • Reduced risk of injury
  • Exercise may feel more enjoyable
  • Helps to prepare you for the tougher sessions
  • Helps you to sleep better
  • Improves blood / sugar levels


The biceps muscle has 2 heads, the long head and short head.


This muscle is responsible for bending the forearm back towards the upper arm so is involved in lifting and pulling movements. It also plays a part in supinating the forearm, turning the palms to face upwards or forwards.

The biceps muscles lie between the shoulder and the elbow. It is one of three muscles that make up the front (or anterior) part of the upper arm. It shares the space with the Brachialis muscle and the Coracobrachialis muscle.

The biceps muscle crosses the shoulder and the elbow, making it one of the few muscles that cross more than one joint.


This smaller muscle is located underneath the biceps brachii and on both sides. The brachialis assists with flexion of the elbow. One unique fact about this muscle is that it only becomes completely activated when the arm is being flexed but not actually moving.