Shock Muscles with German Volume Training?
05-10-2009 11:58 PM
Shock Muscles with German Volume Training?
Anyone have any experience with or thoughts about German Volume Training? I've been doing different 4 and 5 day splits for quite some time now, and I'm thinking about moving into a simple 3 day German Volume Training routine.
Here's What I got:
Chest (flat bench press) & Back (lat pull downs)
- one exercise for each and do 10 sets of 10 reps
Legs (Squats), calfs , and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs
Shoulders (behind neck barbell), biceps (seated DB curl), and triceps (close grip bench)
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps
Also Resting only 60-90 seconds between sets. When I can complete all 10 sets of 10 reps with good form increase the weight by 5%.
So what do you guys think? It's gonna be really hard for me to just perform one workout per muscle group it goes against almost everything I've heard and seen so far, but hey dudes swear to it and its not like there is any clear evidence against it.
I'm back from a longggg nap!
05-15-2009 12:51 AM
subscribed. I'm looking into trying GVT myself
05-16-2009 12:36 AM
Did this with my biceps. Talk about pain..
05-16-2009 02:22 AM
10x10 seems like a lot for a smaller muscle group like biceps. Did you get good growth out of it?
Originally Posted by Sinon
05-16-2009 04:09 AM
Smaller muscle groups only get 3 sets!!
Think training's hard,. try losing!
05-16-2009 04:14 AM
Couldn't move my arm for 2 days, even then it was shaky. Decent growth, but strength and endurance increased a lot. That was noticeable.
05-16-2009 05:18 AM
I'd like to see how this works out for you. What are you looking for? Seems like this could be for a cut or recomp and not a bulk but I could be wrong.
05-16-2009 07:44 AM
I use GVT 'principals' as a staple in my training routine. My normal routine is a combination of optimised volume training (OVT), with a few GVT exercises (squats, deadlifts, incline bench press and DB curls).
I think GVT is an excellent change from the run of the mill split, it's very taxing on the body so if you have poor recovery from high volume routines then definitely ease into it.
Some people also find that their maximum strength on certain exericises (e.g. squat and deadlift) diminishes on this routine, so I cycle between periods of 10 x 10 on squats, deads and bench, to a 5 x 5 routine or use OVT principles (5 x 5 supersetted).
Give it shot, see what you think.
05-22-2009 03:19 AM
I use a modified version of GVT. I love 10x10s since the pump is amazing.
I train heavy first and do 2 sets of max triples and then go into a 10x10 (30 sec rest) on the same exercise. So for bench I'll go up a do two sets @ 335 and then drop down and do a 10x10 @ 155. Its a slaughter.
I start the program on a 5 day split. Every two days I length it a little. So by the end I'm doing 5 workouts over 2 weeks instead of 1. the extra recovery seems to help gain mass and my strength still takes off nicely.
05-22-2009 01:02 PM
German volume training is definitely a shock. 100 reps of an exercise during a workout is no laughing matter. I'd suggest doing a relatively low intensity, i.e. around 60% of your max, or else you'll have trouble completing all 10 sets...and you'll probably have trouble doing this style of training for weeks at a time unless you carefully control the intensity.
I have never really done this with squats, but I have done it with bench...10X10 with 135. Definitely brought blood into the area unlike normal training methods would. Some people, instead of stopping lifting, deload by doing something like this. They use low weights <50% for very high reps on compound movements. It becomes a total shock to the muscles because they are completely unprepared for that kind of work, but the work is such low intensity it's hard to "overtrain" or burnout the CNS unless hundreds of reps are done.
Definitely worth a try, I'd like to hear how it goes for you.
05-22-2009 01:06 PM
When done with movements like the squat and deadlift, it becomes rather tiring after a while. Some people throw up, some pass out, etc, especially when they make their intensity too high.
Originally Posted by jsheely
I think people will see intitial strength losses from this sort of routine IF they do something like 10X10 at ~70%. For such volume, that sort of intensity can be extremely taxing on the CNS and muscles themselves.
When done with lower intensity, i.e. ~50%, it can be amazing as a recuperative workout, conditioner, and GPP.
05-22-2009 05:51 PM
Do you actually make all 100 reps when you do it? I shoot for mid 80s for total failure. When I get to mid 90s then I'll up the weight.
05-25-2009 06:17 PM
Did this with the leg press after my boss advised me of it.
I used the hammerstrenght leg press (safety) instead of squats. Dear god the pain. Go for it tho
05-26-2009 10:18 AM
Nah...GVT-style, ATG squats all the way mate THAT is pain, which reminds me it's time for me to go and do some!
Originally Posted by donagh
05-26-2009 08:21 PM
So 2 weeks into gvt with 'the one' is going well. Talk about a rough days at the gym though lol. Weight is up 8 pounds since 5/17 and i've been doing GVT since 5/11 and 'the one' since 5/17...I'm gonna try to throw the numbers up this week for 5/11 and compared to this week then again at the end of 'the one' and one last time after pct.
I'm back from a longggg nap!
05-27-2009 06:52 PM
GVT will pack on the mass as long as you have enough recovery. That seems to be the typical reason people fail - overtraining and burnout.
06-02-2009 04:36 PM
The most recent muscle and fitness magazine had an article on 100's. It mentions a pretty good workout set for this. It talked about doing 100 straight reps or doing the 10x10 method with a little heavier weight. I added in one set of 100 to each of my work outs, it's pretty brutal.
It also recommended that if you can't do the full 100 set that you pause for however many seconds you have reps left, do 80 reps rest for 20 seconds then finish the set of 100.
Good stuff hurts like hell the next day.
06-02-2009 05:12 PM
this sounds quite interesting and im just wondering if you are supposed to use the same weight for the entirety of the 10x10 or do drop sets?
and how can one be sure not to overtrain when doing this?
06-02-2009 05:17 PM
You use the same weight the entire time. For the 10x10 you take a 60 to 90 second break between the sets. When targetting smaller muscle you should do less reps. Although I've done the 100s with curls. You will feel it for a few days
06-02-2009 08:02 PM
and what about avoiding the overtraining
Originally Posted by tripwired
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