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German Volume Training

I gained quite a bit doing it. I was on a 1-test/4-AD/1,4-diol cycle at the time and bulking hard, so no suprise there I guess ;)
 
mine followed Poliquin's pretty strict, no major changes. You've looked at the sticky at top, right? You can make changes if you want, but I didn't really see much need to.
 
mine followed Poliquin's pretty strict, no major changes. You've looked at the sticky at top, right? You can make changes if you want, but I didn't really see much need to.
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Same here. Just stick with the basics.
 
one thing I dont understand. Do you do the same exercise for each body part each week? For example, for the first week you choose flat bench, should you stick to flat bench EVERY time you do chest?
 
If I remember right I think you do the first 5-6 weeks with flat bench, then change to incline bench for the remaining 5-6 weeks. I would have to read over it again to be sure.
 
So your supposed to do back and chest on the same day. But I decided to do just chest and see how it went. I bench around 350, so I decided to start with 185. I could to 10 until the 8th set, then I got 9, 8 and 6. Man **** is hard!!!!!!!I couldnt believe it.
 
GVT, good stuff.

I'm on the Intermediate phase right now and I love it. I follow the 60 second rest period between sets (I don't superset), but I slack a bit with the 4-5 second negatives (more like 2-3). I'm alternating core compound exercises for each bodypart per session. I'll do BB bench 10x follwed with 3x incline DB and the next session I'll do DB Bench 10x and dips 3x.

I didn't like training chest and back the same day so I ended up doing chest/shoulders and back/bi's in difft wo's. But that's just me....
 
Something like this will net results for like 6 weeks at best before you need to rework it. It will also put a hurt on any weak links you have and induce a lot of general fatigue.
 
ill vouch for its effectiveness. the times ive trained GVT, i did tweak the selection of exercises.
Sage
 
I did legs a few days ago, 10 sets of 10 deep swats at 185, I almost called in sick from work. It takes me like a 1 min just to walk down small flight of stares.
 
Yeah, Buddy... did the same w/deads a few days ago; same weight and reps. The walk to my car from my condo is like the Bataan death march.
 
I like it, but would definitely go with the injectable. I saw much better results with the injectable at this stage in the cycle; simply put. As far as issues/risks related to plasma-spikes[inj IGF] -- I will likely go with more frequent injections.
 
I just started GVT with my workout partner.

First day went well but today both of us only have soreness in our tri's, none in our bi's. How can 10x10 sets of standing curls not cause ANY soreness...? Maybe we should go with another bi exercise next time...? What did you guys use for bicep day?

On a side note, does anyone think 10x10 for just biceps might be a little overtraining?
 
Try slowing down your concentric and eccentric phases, and keep super strict form, that should make you more sore. I wouldnt think it would be too much for bis, just give it another shot next week and let us know how it goes.
 
Another thumbs up for GVT. No more than six weeks though.Hey riskarb, you have an interest in Navy Seals? I have been noticing your avatar. If so I have a number of interesting publications you might like.
 
riskarb, my e-mail is down. I think you may enjoy Rogue Warrior by Richard Marcinko. He is the founder of team six. This book is action packed. The other is The Warrior Elite by Dick Couch, also a former Seal. He was allowed to follow Class 228 through their first phase training. I am amazed by the tenacity of these men. It is impressive how a strong mind can overcome physical punishment. Enjoy!
 
Thanks Anadrol... have you seen the documentary on Fit TV? It follows a recent BUD/S class[class 236] Thanks for the suggestions.
 
I though arms were done on shoulder day, like this
10x10 shoulders
3x3 bi's
3x3 tri's

at least for the beginner GVT cycle
 
UNDERTAKER said:
I though arms were done on shoulder day, like this
10x10 shoulders
3x3 bi's
3x3 tri's

at least for the beginner GVT cycle
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Actually it's almost the opposite. If you look at Invalid Link Removed you'll see that Day 4 (shoulders and arms) has you doing 10x10 dips and 10x10 curls then 3x10 lat raises and 3x10 bentover raises.

You gotta remember that poliquin (the guy that designed the modern GVT workout) believed in not working the shoulders too hard. I'm sure he thought that 10x10 benchpress and 10x10 pulldowns were working the shoulders hard enough as it was ;)
 
Just an update.... I hate chest/back day :)

We chose flat bench and pulldowns for the 10x10 exercises and my god it's embarassing sitting there struggling with 30 lbs on each side of the bar while benching
 
TheUsual said:
Just an update.... I hate chest/back day :)

We chose flat bench and pulldowns for the 10x10 exercises and my god it's embarassing sitting there struggling with 30 lbs on each side of the bar while benching
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LMAO as I just did chest. Hot chick in the gym asking if she can spot me when I am on my 8th set of 155. Of course she asks why I am lifting so light. :frustrate
 
riskarb said:
LMAO as I just did chest. Hot chick in the gym asking if she can spot me when I am on my 8th set of 155. Of course she asks why I am lifting so light. :frustrate
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:rofl: :rofl: :rofl:

Of course, if you lift too heavy you have the opposite problem... yelling and getting all psyched up, hyperventilating, turning red and grunting like a wild animal in the process of a ~700lb squat will scare away all but the most hardcore of chicks :D
 
exnihilo said:
:rofl: :rofl: :rofl:

Of course, if you lift too heavy you have the opposite problem... yelling and getting all psyched up, hyperventilating, turning red and grunting like a wild animal in the process of a ~700lb squat will scare away all but the most hardcore of chicks :D
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Scare away chicks? **** that would scare most guys away ;)
 
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