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.
02-17-2009, 06:23 PM
well, see the thing is that you run one round of GVT, then spend a 4-8 weeks doing some other workout style, then return to GVT. at that point week 1 you just use the same weights as you ended up with last time, and you make much better progress then
02-17-2009, 07:01 PM
MD did a radio show about this topic with Dan Baker who is one of the worlds leading authorities upon strength and power training for sports athletes. I have not listen to this yet so i cant comment on it but give it a try and post your feedback.
02-17-2009, 09:38 PM
I altered GVT by adding 5 lbs every week and changing the reps going down to either 9x10 or alternating between 8 and 9 reps x 10 sets. The following week I'd try to up it back to 10x10 and when I reached 10x10 I would increase the weight or go ahead and just increase the weight and work down to 7x10. It was fun but personally I can only do it for a few weeks.
02-17-2009, 10:32 PM
As of last week i decided to do the GVT for a high volume workout for a month or 2 as alls i have been doing for a while is pyramid training. 10-8-6-4. I found it quite repetitive after a while so GVT all the way. Some call doing all my sets 10x10 over training. I agree its a lot yes. But i honestly believe in working out is supposed to be a chore, sure it can be fun but I like intensity and getting sweaty and banging out reps. More importantly I like waking up and the muscles I worked the day before to be sore. I feel more accomplished.
I did not feel chest today so I did Biceps and Triceps:
Warm up- Stretched for 5 Minutes.
Dumbbell Curls with 25LBS (curl each arm once counts as 1 rep) 10 sets
Seated Overhead Dumbbell Tricep Extensions- 8 sets with #30 Bell, 9th/10th set with #35 Bell, 11th with #40 Bell ---- my favorite weight training exercie by far thats why I did more sets
Hammer Curls with 20LB Bells 8 Sets, 9th set with 25LB Bells, 10th/11th with 30LBS
Cable Machine Tricep Pushdown at 84LBS 11 sets
Barbell Curls at 60LBS 10 sets- this was my last exercise so I took full advantage of the rest peroid. My biceps here were getting a massive pump and after I dropped the bar after each set I could feel the burn.
I know the correct way of doing GVT is doing 1-2 compound exercises after doing other sets that aren't all 10x10.
I am simply trying my own style of german volume training. SoCo4Fun you can best believe im pushing myself I'm sweating like a pig and I can feel the burn on my muscles by the 7th or 8th set. Im doing this training with a friend and we both are feeling it without a doubt.
I honestly believe this 10x10 will be a huge factor in turning excess bodyfat into muscle and my traps and legs already feel like a million bucks now. My legs just now got back to 100% from my leg day of training
02-17-2009, 10:37 PM
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