German Volume Training

[pjorstad]

I use it as a way to get off heavy lifting not as a time to grow. And i did it for 2 weeks and tried to get my weights closer the 2nd time so i would hit almost failure after 10 reps on the lat 2 sets and i came pretty close and yet still nothing phenomenol. In my opinion its best for taking a break from heavy lifting and to build up endurance, did nothing else for me.

[macattack]

And it worked great, could barely finish .

[sage]

absolutely the leg days are the most grueling. ive done squats and deads combo....had to actually wimp and and stop after 3 weeks (3 days) and lighten it up a tad and replace deads with stiff-legged deads/leg curls.....others at my gym ask why the reps are moderately high when this training main focus is on strength/size gains (yup...the standard "high rep=toning, low-rep=mass" philosohpy they have). but shoot, when you see results from gvt, along with a sound diet, rest, and ph/supps, how can anyone question eh?

[macattack]

I dont know but next cycle i will try it out and see just where i get with it, still researching it Sage, everyone i talk to thats done it say they got great results especially with a cycle. I forgot to mention i tried doing 10x10 of hamstring curls with the 10x10 sqauts and couldnt finish

[jweave23]

Well, pretty good so far!! I'm on week 4 of 6 and each week I'm increasing nicely. Of course I am on cycle right now, but whatever helps

 

The leg days are still killer and don't get any easier!

Other than that all is well, I'd recommend this for anyone who wants a change or is starting a cycle.

 

[yourdaddy]

quick question. while using the GVT program, should one change the exercises they perform for a bodypart each time they work that bodypart or do the same exercise for each of the 6 workouts?

[Buck]

I can't think of a better way to say it. I started doing a build up to full GVT last night (5 sets to begin with) and I must say that it kicks major butt.

I did my lower body last night and today I have a deep soreness in the quads and glutes. Not sure I will ever be able to do something to make my calves sore the next day, they just recover to damn fast.

Now the strange part. I have what seems like a full body pump going on right now. It started up shortly after lunch and it is kind of wild. I feel like my pecs are about to rip my shirt open (they aren't I just feel that way). I really don't know how to explain this, but damn it feels good! All I know is if this is the same tomorrow after my upper body tonight I am gonna be sold on GVT before I even get up to the 10 sets.

[Bean]

Originally posted by windwords7
BTW some people call this the "Perfect 10"

On Anthony Ellis's program; its called 10x10s

i didn't gain much when i went on 3 weeks of it; of course i wasn't hitting it true to form either... not enough reps or too many...

i'd like to try it; i just don't wanna be disappointed when i try it on my upcoming fina cycle

[txwakeskater]

GVT is hell bros, I did legs on monday and they still very sore. Did back last night and the soreness is starting too set in good post Wardog ! karma fo u

[crazypete]

for you guys out there doing the squat/deadlift superset, you might want to try a squat/leg curl superset and a deadlift/leg press superset separated by 3 days. BTW this is for those who have done the advanced routine before and recover quick. one of my clients put on 20 lbs in 12 weeks without any supplementation other than whey (okay hes a big boy 6'3", 220 before, 240 now).

doing a squat/deadlift superset is alot of stress on the lower back, this routine is less stress and more volume, but reps are 5±1 so total reps per workout is ~50 per muscle group.

DO NOT ATTEMPT THIS IF YOU HAVE NOT DONE THE BEGINNER (10x10) WORKOUT. YOU WILL GET BETTER RESULTS FROM THAT THE FIRST TIME.

cheers, pete

[moe4you]

Wardog,
How much has your strength gone up in this routine?

[Nelson]

Not that this is much of a concern when `on`, but how long does a routine in the Beginner/Intermediate Program take to complete.
I calculated that it would take about 63 minutes to complete if done according to the article.
Does this sound right?
Also, there`s no way I could do 10 sets of 10 reps for chins.
Do I just do my best or change to a different exercise?

[jweave23]

Originally posted by Nelson
Not that this is much of a concern when `on`, but how long does a routine in the Beginner/Intermediate Program take to complete.
I calculated that it would take about 63 minutes to complete if done according to the article.
Does this sound right?
Also, there`s no way I could do 10 sets of 10 reps for chins.
Do I just do my best or change to a different exercise?

Yeah, took me a little over a hour. I would suggest using bent-over rows instead of chins, that's what I did. If you feel you can get to 10 sets of 10 fairly quickly, then go with chins. Other exercises could be the lat pulldown, or if your gym has an assisted chin machine, you could use that.

[Nelson]

Cheers jweave.
I think I`ll do the bent bb rows as an A & do the chins as a B superset.
It says to use 60% of 1RM for the exercises.
Does this apply to both the A & B supersets?
Since the B supersets are only 3 sets, I thought that maybe I could use a little more weight.

I`m a little confused about the rest periods.
Is it a set of decline db then onto bb rows without a rest followed by 90 seconds rest & repeat; or
decline db 90 seconds rest then bb rows, 90 secs rest & repeat.

BTW, this is the split I plan on using once my order arrives from AnabolicMinds:

Chest/Back
A1 decline db
A2 bent bb row
B1 incl flyes
B2 chins

Legs/Abs
A1 squats
A2 seated leg curls
B1 incline hip raise
B2 smith standing calf raise

Arms/Shoulders
A1 ezi close-grip
A2 ezi curls
B1 rear lateral raises
B2 side lateral raises

How`z it look guys?

[sage]

the split is fine. GVT can be tinkered by different individual to fit their needs. (example, my split was chest/shoulders, back/traps, bis/tris, legs) from A1-A2 exercises, rest 90secs between, along with rest between A2-A1 sets. Imagine the with doing squats and deads for the two movements instead of the leg curls.....

what gets most lifters with GVT is not really the # of sets/reps at 10 each but the tempo one should maintain and be strict about....just picture it my friend...no mas! Sage

[Irishman]

Originally posted by Nelson
I`m a little confused about the rest periods.
Is it a set of decline db then onto bb rows without a rest followed by 90 seconds rest & repeat; or
decline db 90 seconds rest then bb rows, 90 secs rest & repeat.

Good question, bro. Can anyone with experience elaborate on this?

[Nelson]

???

[jweave23]

Originally posted by Nelson
I`m a little confused about the rest periods.
Is it a set of decline db then onto bb rows without a rest followed by 90 seconds rest & repeat; or
decline db 90 seconds rest then bb rows, 90 secs rest & repeat.

I do it as 60 second rests between each exercise in sequence (i.e decline db, rest 60s, decline db, rest 60s....). This is easiest to do in most gyms as you don't have to arrange equipment or walk to another part of the gym to set up. Get a stopwatch also. You can superset, but this way it's easier while at the gym, and will fatigue you quickly.

Originally posted by Nelson
BTW, this is the split I plan on using once my order arrives from AnabolicMinds:

Chest/Back
A1 decline db
A2 bent bb row
B1 incl flyes
B2 chins

Legs/Abs
A1 squats
A2 seated leg curls
B1 incline hip raise
B2 smith standing calf raise

Arms/Shoulders
A1 ezi close-grip
A2 ezi curls
B1 rear lateral raises
B2 side lateral raises

How`z it look guys?

Looks fine to me, it'll hurt like a mutha when you first do it! Everyone who's done it knows the leg days all too well *shudders*

[Nelson]

That`s a good point about doing the same exercise in succession.
My gym doesn`t have a lot of equipment, so this would work better for me.
You don`t think it would detract from the workout by not doing the supersets, eh?

[jweave23]

Originally posted by Nelson
That`s a good point about doing the same exercise in succession.
My gym doesn`t have a lot of equipment, so this would work better for me.
You don`t think it would detract from the workout by not doing the supersets, eh?

Nope, won't hurt at all. You can superset if you like (90 second rests inbetween sets), but I think once you do it you'll find you like the successive sets.