Precision. Endurance. Development. Energy Constructed the Italian Manner.
The inspiration behind Italian Quantity Coaching (IVT) was initially sparked by the legendary German Quantity Coaching (GVT), a system made well-known by Charles Poliquin within the Nineties, although initially developed by Rolf Feser for the West German nationwide weightlifting workforce within the Seventies. GVT sometimes consisted of 10 units of 10 repetitions at roughly 60% of 1RM (one rep max), carried out with quick relaxation durations and geared toward maximizing muscle hypertrophy by sheer quantity and density.
Shortly earlier than growing this program, I underwent shoulder surgical procedure. Throughout the preliminary levels of my restoration—after I was restricted to very mild masses and unable to make use of the barbell—the acquainted 10×10 construction of GVT naturally got here to thoughts.
That mentioned, Italian Quantity Coaching rapidly developed far past its floor resemblance to GVT. Whereas GVT emphasizes metabolic stress, quick relaxation durations, and muscular fatigue, IVT is rooted in a really totally different coaching philosophy—one grounded in StrongFirst ideas: precision, management, clever development, and technical mastery.
Extra importantly, IVT displays key concepts from Soviet analysis on hypertrophy in weightlifters, significantly the work of Roman and Medvedev on quantity and submaximal intensities. These strategies—used with nice success by heavyweight lifters—kind the true spine of this system.
After present process shoulder surgical procedure, I wanted a technique to rebuild each my power and the muscle mass misplaced throughout restoration. It needed to be secure, systematic, and scalable. IVT grew to become the reply. I examined and refined it over 4 months, always adapting it to my bettering mobility and capability, and steadily reintroducing barbell work as my restoration progressed. What you’re studying now’s the ultimate, field-tested model.
This program is right for anybody searching for to construct or re-build power on a basis of high quality muscle mass, with out shortcuts or fluff. It rewards consistency and a focus to element—and lays the groundwork for deeper methods that we’ll discover at Programming Demystified, the seminar Pavel and I’ll educate in-person and on-line on June 28–29.
Really helpful Weekly Frequency
For greatest outcomes, prepare every chosen carry twice per week. This offers the required frequency to build up high quality quantity whereas permitting for enough restoration.
You may apply the IVT construction to only one carry or to a number of lifts in parallel. Personally, I used it for six: the bench press, kettlebell navy press, one-arm kettlebell row, one-arm excessive cable pulldown, squat, and deadlift.
Right here’s how I structured my coaching week:
- Monday & Thursday: kettlebell navy press, one-arm cable pulldown, and deadlift
- Tuesday & Friday: bench press, one-arm kettlebell row, and squat
I alternated the 2 upper-body lifts (e.g., navy press and one-arm cable pulldown), performing one set of every in sequence, whereas guaranteeing at the least three minutes of relaxation between units of the identical train. I carried out the lower-body carry by itself, although I usually used relaxation durations to incorporate accent work for the rotator cuff and arms, aiding in shoulder stabilization and restoration of arm mass.
When you perceive the system, you possibly can determine what number of lifts to incorporate and arrange your weekly format. Simply keep in mind: every IVT-programmed carry must be educated twice per week.
Vital notice on the deadlift: The deadlift is uniquely taxing. Not everybody tolerates high-rep, high-volume deadlifting properly. I do, and that’s why I included it. However be trustworthy with your self—assess your individual capability earlier than making use of IVT to the deadlift.
Part 1—Hypertrophy: Constructing the Basis
Goal
This primary part focuses on accumulating high quality quantity, refining approach, regaining misplaced muscle, and making ready the physique for extra intense phases forward.
Construction
Every session consists of 10 whole units of the identical carry:
- Units 1–5: 10 reps with growing masses
- Units 6–10: 8 reps with fastened load (reps will progress to 10 over time)
Selecting the load
- Choose a load you possibly can carry out for 10 excellent reps at RPE 7–8 (leaving 2–3 reps in reserve)
- That is your goal load for units 6–10, which is able to initially be carried out for 8 reps
Ramp-up masses (units 1–5)
Calculate the previous units by subtracting a set quantity per step, working backward out of your goal load:
Bench press instance
Goal load: 77.5kg
Vital notice: The primary few units will really feel ridiculously mild—and that’s intentional. They provide a worthwhile alternative to refine your setup and approach underneath low fatigue. This gradual ramp-up additionally minimizes the necessity for separate warm-ups, conserving vitality to your high quality work units. Trusting the method and leaving your ego apart is important: don’t elevate the load within the early units simply because it feels simple. Keep on with the plan—quantity and high quality will do the work.
If you happen to determine to make use of kettlebells for a number of lifts, remember that—not like barbell coaching, the place you possibly can fine-tune the load in small increments—kettlebells are available in fastened sizes. Consequently, you could want to make use of the identical kettlebell dimension for a couple of set in the course of the ramp-up part. The development gained’t be as exact as with a barbell, however with cautious planning, it stays extremely efficient.
Kettlebell navy press instance
Goal load: 16kg
Kettlebell navy press instance
Goal load: 28kg
Rep development (units 6–10)
Start with 8 reps per set, then steadily enhance towards 10. Use this development as a information:
- 8, 8, 8, 8, 8
- 9, 8, 8, 8, 8
- 9, 9, 8, 8, 8
- 9, 9, 9, 9, 8
- 9, 9, 9, 9, 9
- 10, 9, 9, 9, 9
- 10, 10, 9, 9, 9
- 10, 10, 10, 9, 9
- 10, 10, 10, 10, 9
- 10, 10, 10, 10, 10
Solely enhance one rep per set at a time. The complete development might take 10 periods—but it surely’s versatile:
- Generally you’ll progress sooner by including one rep to a couple of set
- Different instances you’ll keep on the identical rep scheme for a number of periods
Don’t drive it—enhance solely whenever you’ve absolutely tailored to the present quantity and your approach stays crisp.
When you possibly can full 10 units of 10 reps for 3 consecutive periods, with the ultimate rep of the final set properly inside management, you’re prepared for Part 2.
Part 2—Transition: From Hypertrophy to Energy
Goal
Part 2 is designed to shift the main focus from hypertrophy to power. Coaching quantity decreases barely, depth will increase, and extra consideration is given to high quality underneath heavier masses.
Construction
Similar construction: 10 whole units.
- Units 1–5: 8 reps, progressive loading
- Units 6–10: 6 reps at fastened load (progressing to eight reps over time)
Load choice
Use the identical technique as in Part 1:
- Select a load you possibly can carry out for 8 clear reps at RPE 7–8
- Use the identical ramp-up technique as in Part 1 for units 1–5
Bench press instance
Goal load: 85kg
Kettlebell navy press instance
Goal load: 18kg
Kettlebell navy press instance
Goal load: 32kg
Rep development
As in Part 1, development occurs solely in units 6–10. You begin with 6 reps per set and steadily enhance to eight.
Development mannequin (units 6–10):
- 6, 6, 6, 6, 6
- 7, 6, 6, 6, 6
- 7, 7, 6, 6, 6
- 7, 7, 7, 7, 6
- 7, 7, 7, 7, 7
- 8, 7, 7, 7, 7
- 8, 8, 7, 7, 7
- 8, 8, 8, 7, 7
- 8, 8, 8, 8, 7
- 8, 8, 8, 8, 8
Suggestions:
- Don’t enhance a couple of rep per set at a time
- Preserve the identical load till the total rep development is achieved
- Solely progress whenever you’ve clearly tailored to the present quantity with stable approach
As soon as you possibly can carry out 5 units of 8 for 3 consecutive periods, you’re prepared for Part 3.
Part 3—Energy
Goal
On this last part, the purpose is to shift the emphasis additional towards power. Quantity decreases barely once more, and depth rises. You’ll work with heavier masses and decrease rep ranges, whereas sustaining excellent kind and managed execution.
Construction
The general construction stays the identical: 10 whole units per train.
- Units 1–5: 5 reps, progressive loading
- Units 6–10: 4 reps at fastened load (progressing to five)
Load choice
Similar technique as earlier than:
- Select a load you possibly can carry for five reps at RPE 7–8
- Ramp up as within the earlier phases
Bench press instance
Goal load: 115kg
Kettlebell navy press instance
Goal load: 20kg
Kettlebell navy press instance
Goal load: 36kg
Rep development
Identical to in earlier phases, the development happens in units 6–10. You’ll start with 4 reps and steadily work towards 5 per set.
Development mannequin (units 6–10):
- 4, 4, 4, 4, 4
- 5, 4, 4, 4, 4
- 5, 5, 4, 4, 4
- 5, 5, 5, 5, 4
- 5, 5, 5, 5, 5
Progress solely when the present workload feels technically stable, and you might be properly recovered. Don’t rush. Let adaptation information you.
As soon as you possibly can carry out 5 units of 5 for 3 consecutive periods, the plan is over.
Ultimate Testing
As soon as Part 3 is full, you possibly can take a look at your progress by utilizing the identical load you used for units 6–10—the one which represents your most up-to-date and highest-intensity work. This offers a transparent and sensible benchmark for evaluating your power positive factors.
I like to recommend taking at the least 2–3 full days of relaxation earlier than testing. For the take a look at session, observe a gradual ramp-up protocol, like your warm-up sample in units 1–5, however with fewer repetitions—sometimes units of three. Make sure you relaxation at the least 3 minutes between units. Then try to carry out as many reps as potential on the goal load, stopping at an RPE of seven–8.
Monitoring Progress
When you have entry to instruments like physique composition scans or measurements, take them earlier than and after every part. In any other case, use easier instruments like:
- Tape measurements (arms, chest, thighs, waist)
- Body weight scale
- Progress footage
These indicators, when used constantly and interpreted with a essential eye, can present worthwhile suggestions.
Conclusion
Italian Quantity Coaching is greater than only a program: it’s a structured, versatile, and adaptable technique that can assist you safely and successfully construct power and muscular improvement.
If you happen to’d wish to go deeper and discover a big selection of superior, confirmed, and sensible programming methods, don’t miss the possibility to attend the Programming Demystified seminar with Pavel and me. We stay up for seeing you there!
He’s the Former vp of the AINBB (Italian Affiliation of Pure Bodybuilding), and has educated many athletes at nationwide and worldwide stage in pure bodybuilding, powerlifting and different sports activities.
He has authored quite a few articles for Italian common magazines and web sites devoted to health, bodybuilding, and power coaching, and has labored with to main Italian corporations within the subject of sports activities tools, physique composition analysis software program, and dietary dietary supplements.
