German Volume Training
- 02-10-2013, 04:08 PM
- 02-11-2013, 08:44 PM
02-12-2013, 09:41 PM
Knees and elbows are really bugging me. Jumping in to such a high volume routine from low volume/heavy weight may have been ambitious. I plan to finish out the week and reassess. May give Power Muscle Burn a try.
02-17-2013, 12:28 PM
Are the squats supposed to leave you exhausted several hours later? I will admit this was my first "session" of 10x10 and it was pretty tough. Not as intense as doing say, 4-6 reps at 90% but just seemed to wipe me out the rest of the day..
02-25-2013, 04:15 PM
02-25-2013, 06:27 PM
02-25-2013, 07:16 PM
This evening I did 10x10 dips and 5x10 underhand pullups and I'm shot.
I'll be interested to see your progress ..and its advisable to limit this workout to 4 weeks or can you stretch it to say 6 weeks?
02-25-2013, 07:22 PM
I did dips as part of my GVT. Was intense.
You could stretch it longer than 4 weeks but that depends on more personal variables like recovery, volume tolerance, etc.
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02-25-2013, 07:42 PM
02-25-2013, 07:46 PM
02-25-2013, 07:48 PM
Yeah, that's how I felt after the 9th set. I wanted to walk away so badly but stuck it out. Not sure I'll be adding weight any time soon.
02-25-2013, 09:58 PM
gvt is brutal when done right, I started doing it for a few weeks then I caught that novovirus that was going around and went back to my modified PHAT training when I got better
02-26-2013, 08:18 PM
GVT is awesome....Ive used the 10 sets of 10 program for an 8 week sub cycle in my powerlfitng training to give my CNS a break...put an inch on my legs and arms, not that I was trying to but that was the result. Great stuff.
02-26-2013, 08:55 PM
02-26-2013, 09:04 PM
Glad to hear. Just did 10x10 dumbbell rows with side raises and it was intense. Still sore from my past workouts!
03-07-2013, 08:22 PM
03-08-2013, 01:50 AM
03-08-2013, 06:35 PM
Wow just wanna say I did 10x10 today for Barbell Incline Bench for the 1st time. I read up that you should start with a weight that you could do 15-20 reps. I chose 225lbs and it was insane. Rested 1:00min for the 1st 5 sets and than 1:30 for the last 5. Crazy feeling I feel like I really killed it today. Usually I do about 4-5 sets and rest for like 2:00min and get up to 315 but this was definitely a shock... Awesome!
03-08-2013, 09:06 PM
GVT is something different , it gets boring fast in my opinion . Not enough variety in your workouts but god damn the pump and volume is :OooOoOoO
03-09-2013, 07:44 AM
The day after:
Wow I woke up and my entire Chest is sore as if it was the 1st day working out at 15 years old (24 now). I get sore but nothing this deep. Glad I gave it a go!
03-09-2013, 02:43 PM
Interesting read, im trying to put together a sample routine in my head as i keep reading.
Mon: chest/ Back- DB or BB Flat / some sort of fly? 10x10
T-Bar Rows or bentover row BB ? 10x10
Tue: Legs/ Abs- Back Squats 10x10 BLDL
Cable crunches? maybe some leg raises?
Thurs: Arms/ Shoulders: Incline DB curls 10x10 Hammer curls?
Skull crushers 10x10 dips ? haha
DBLateral Raises 10x10 Military 10x10
Rest period 60-90 sec with a nice tempo during reps
Sorry if this post is confusing to read. this is a rough draft
03-09-2013, 03:24 PM
03-09-2013, 04:15 PM
I typically do 1 chest superset with one back exercise. Example; dips and pullups.
Then I'll do dead lifts and ONLY dead lifts on another day.
Then squats on another day. But little if any ancillary movements. And I'm usually sore as hell for the next few days.
03-09-2013, 05:09 PM
03-09-2013, 05:57 PM
03-09-2013, 10:06 PM
Been at a plateau in my squats but everything else climbs fine on my own training so I decided to try 10x10 with no specific TUT or rest periods. Except first 3 sets are 45 sec rest max and from then on I raise it to whatever I need. Weight has climbed by 10 lbs for my squats since starting 3 weeks ago. The soreness doesnt allow me to train every 7 days, Ive been having to wait 10. Its brutal and it was my workout today. Next week will be my last week running this and then will move back to my old program to keep things rolling. All in all, I'm a fan of this set and rep scheme.
03-10-2013, 09:41 AM
As far as this kinda volume in squatting, it may very well be better to start slowly, instead of just jumping head first into this much volume on that exercise. I am surprised you could do any stairs, hahaha!, depending on the weights being used and how much you have squatted over time!?
And trying to do squats on a timer ie: (so many seconds between sets) will certainly be tougher in getting the heavy reps/sets in espeially in the end and you're more working the cardio respiratory stuff IMO.
Also not trying to sell GVT or Smolov et al. short, but personally, I feel 3x5, 5x5, 5x8, 2x15, (at least for squats) is all you need to improve the squat a great deal, especially as a more novice, intermediate or even some advanced guys. If you put in the time and heavy work 80%-85% 1RM, one can get by with most of these twice weekly (once heavy once med to light) and really make huge gains in strength and some BW, especially if they are taking in enough food.
If 10x10 build anything for some trainees, it will be learning to enjoy being pretty darn uncomfortable for a cycle of W/O's.
Anyway, if you worked into the sets of 10x10/volume, (over weeks/months) it would not surprise that you could/would build up to doing it hard and perhaps hitting another session of lighter work a second time in the week and not be crippled by DOMS.
Also, doing a lighter to very light set a 2nd time in the week or some BLDL's, RDL's, SLDL's, leg presses>(good one actually) or something can help the DOMS and aid some in recovery (apparently!?, as I am not sure about making recovery greater than it can actually be in the individual?) but it can help with soreness I believe.
Take into consideration too, you are tall, and taller guys have further and deeper to squat, than shorter guys, which makes more work from less sets ;-)
03-10-2013, 03:38 PM
03-10-2013, 04:52 PM
(I know, weak. But I messed up my hip abductor about 3 years ago so I have to go rather light with squats if I want to go deep) so I did 185 the first week, 190 the second week, and yesterday hit 195. Next week will be 200 and I will go back to my usual leg workouts. [/QUOTE]
Sounds like a plan and some simple progression, all the best. 100 reps in a session, even if you don't feel that it is great weight, is still a lot of reps/volume for that W/O ;-)
03-10-2013, 07:56 PM
Could you customize your lifting program so that you alternate from 10x10 to 8x8?
Weeks 1-4: 10x10
Weeks 5-8: 8x8
Weeks 9-12: 10x10... ?
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