German Volume Training.....
- 02-14-2009, 11:41 PM
German Volume Training.....
I have read a few articles about this training style and decided to try it out today and all I have to say about it is..... WOW WOW and WOW
I did this with legs today... Been lifting hard for a year and a half and needed something new.. Legs is by far my favorite thing to do.
For those who don't know what GVT is.... You find a weight you can rep 10 times( you want it to be challenging, but not super hard) wait 60-90 seconds and do another set of 10 reps for a total of 10 sets which = 100 reps. It is sick, I did this today for my leg workout... I like my last few sets to be heavier because my legs grow better with heavier sets.
Smith Squat 9 sets at 105 ( last set at 125)
Seated Leg Curls 10 sets at 90
Leg Press 8 sets at 200 ( my last 2 sets i did 250 for the 9th then 310 had to get a good pump)
Seated Leg Extenstions 9sets at 90 ( last set i did 130)
Calf Press on Leg Press 9 sets at 200 ( last set i did 290)
Stiff Legged Dumbbell Deadlift 9 sets at 40LBS ( last set was 60LB Bells) This was the death of me! Man im so sore now but in a good way!
For those of you that need a change well here it is! IF you wanna know more about it pick up the new Muscle Mag which should be on news stands in a few days!
- 02-15-2009, 12:42 AM
I was reading that same article today and I'm considering adapting something like this on the weekends when i can spend more time in the gym, the down side to this work out is that it requieres a lot to time to compete all those sets, but i bet its a killer workout.
02-15-2009, 08:44 AM
02-15-2009, 02:22 PM
German Volume Training Day 2 : Traps/Delts
Did it again today. By the way my hamstrings feel like someone cut them with a scissors. It hurts to bend down! Anyway i did day 2 of GVT working the traps and delts:
I did stretch for about 2 minutes before i started lifting:
-Seated Dumbbell Overhead Military Press 9 sets at 30LBS (40LBS last set)
-Seated Arnold Presses 10 sets at 25LB Bells( this was very intense as its very similar to the overhead military press)
-Barbell Shrug in Power Cage 10 sets at 135LBS ( double shrugs meaning i shrug once and then try to lift higher each rep)
-Military Barbell Press I did 2 warm up sets with just the bar as my shoulders were killing me. My sets were 8 sets at 65 lbs ( last 2 sets at 95 LBS)
-Seated Behind the Neck Military Barbell Press 8 sets at 60 LBS (last 2 sets at 70 LBS)
After i complete the 10 set of whatever I am doing I take 2-3 minutes to catch my full breath. I also usually stretch after each set to make sure I dont totally destroy something.
Alls i take is 2 scoops of MRI Black Powder and Glutamine before I lift. Post workout is more glutamine and 60G Protein Shake and lots of stretching.
02-15-2009, 10:26 PM
I'm not trying to argue with you or make anyone mad but the GVT that I know of is when you take one compound exercise for each bodypart and do 10x10.
There is no way I could ever do 6 exercises of GVT for one bodypart in one workout especially squats.
02-15-2009, 11:06 PM
02-15-2009, 11:51 PM
02-15-2009, 11:53 PM
02-16-2009, 12:44 AM
i think overall its a good way to change your workout routine, my biggest concern is the amount of time needed to complete such workouts, I will use such routine on the weekends when i have more time to spare at the gym
02-16-2009, 01:07 AM
Yea I can't imagine finishing a workout like that within a hour. The primary part of GVT is 60 seconds rest in between sets maybe less but never any more.
That time would be better spent at home eating food.
02-16-2009, 08:22 PM
02-16-2009, 08:24 PM
Im taking today off as I worked out 5 days last week the final 2 days were the GVT.
Tomorrow im going to hit up the chest hard hard hard.
02-16-2009, 08:36 PM
02-17-2009, 11:40 AM
I thought GVT was ONE compound exercise for 10x10, and 2-3 auxillary exercises for 2-3 sets x 12 reps? I couldn't possibly do anymore, if you do the 10x10 correctly. The trick is to expend all of your effort in those 10x10. It's not just about throwing some plates on there and counting down.
02-17-2009, 02:42 PM
02-17-2009, 02:56 PM
02-17-2009, 02:59 PM
02-17-2009, 03:15 PM
Your right EasyEJL you can do 2 exercises but I've never seen anything more than that. Personally lying leg curls 10x10 is too much for me after squats and I like to jump out of the bed in the morning not fall and wimper like a baby.
I like the CH/Back routine though that one is always fun. Is there one for shoulders? I usually do OH press and upright rows.
02-17-2009, 03:31 PM
I dont recall ever seeing a shoulder-centric GVT workout. I think since its meant for mass gaining, it tries to just hit the major mass muscles, both because they can grow the most, as well as them giving the biggest hormone boost
02-17-2009, 05:08 PM
02-17-2009, 05:09 PM
02-17-2009, 05:12 PM
well, theres one example above so sort of I think the idea is that one should be a primarily compound one, while the other is more specific, but same body area. theres a number of variations on it.
02-17-2009, 05:48 PM
Unless the OP is on right now he's over training...one maybe two exercises with 10x10 would be gruesome...doing more than that is either overtraining or not pushing yourself hard enough on each exercise...
02-17-2009, 05:52 PM
the thing that sucks most about GVT is that it takes almost the whole first cycle of it to figure out what your damn weights should be. its supposed to be a 5 day rotation, and I think no more than 4 or 5 repeats of the rotation. The first week you aren't even close on most exercises. I mean seriously, take a wild guess at what your 10 sets of 10 reps squats would be without changing the weights the entire time, how close do you think you'll get? and since each of the 10x10 exercises only gets repeated once per rotation, you are easily at the 3rd or even 4th rotation before you get it right, then you basically get 1 or 2 good workouts with appropriate weight per body part.
squats day sucks, and is wonderful at the same time. If you do a non-carb PWO meal after that, you keep a huge euphoria afterwards from the GH release
02-17-2009, 06:20 PM
Or, you could go about finding all your 1 Rep Maxes, or 10 Rep Maxes and adjust accordingly.
Why waste 4 weeks of ineffectiveness, when you can have fun maxing out for a couple of weeks?
I'm starting advanced GVT pretty soon. It shall be fun.
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