Anyone have much success with GVT (german volume training)

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  1. Well, the reason you can't stop is because you pick a weight you can do for about 10 reps to failure. Then when you get to 11-20, you have to take a couple breaths paused at the top in order to complete another rep. You keep doing that until you hit 20 reps. I used to do these fairly regularly and when you get close to the 20 rep mark you almost can't even see anything but are just focusing internally on getting that weight up one more time and not passing out. And then you grow.


  2. Quote Originally Posted by Justlooking5 View Post
    Well, the reason you can't stop is because you pick a weight you can do for about 10 reps to failure. Then when you get to 11-20, you have to take a couple breaths paused at the top in order to complete another rep. You keep doing that until you hit 20 reps. I used to do these fairly regularly and when you get close to the 20 rep mark you almost can't even see anything but are just focusing internally on getting that weight up one more time and not passing out. And then you grow.
    I did these with leg press on Saturday. Reps 17-20 were so brutal I didn't stop to take a pause. I just went through it and my legs KILLED me after!
    Performax Labs Product Specialist

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  3. LOL I've done that too. They stimulate a great whole body growth response though.

  4. Workout 5 on squats with GVT. Wanted 90, got 90. The last few sets are agony but the last 5 reps were just debilitating and not done by my conscious mind. My rationale had gone on vacation and i was now on autopilot. Toughest single workout I've done. The pain in my quads never left. I've had DOMS but never instant onset muscle soreness. Virtually no sleep last night as my legs were throbbing.

  5. Quote Originally Posted by ericos_bob View Post
    Workout 5 on squats with GVT. Wanted 90, got 90. The last few sets are agony but the last 5 reps were just debilitating and not done by my conscious mind. My rationale had gone on vacation and i was now on autopilot. Toughest single workout I've done. The pain in my quads never left. I've had DOMS but never instant onset muscle soreness. Virtually no sleep last night as my legs were throbbing.
    Let the growth begin!
    Performax Labs Product Specialist

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  6. Did GVT on bench yesterday. Was only able to do 205 for all of my sets but that was my first time doing it for chest. Loved it. Takes so long though!
    Performax Labs Product Specialist


  7. Nice work R1balla keep us posted how it goes! You doing it on squats aswell? How frequently are you training each muscle group BTW? I agree it's a bit drawn out especially on upper body movements. On squats you kinda wish you had more time to rest lol.

    My 6th squat workout done today so that takes care of the first month of GVT. I was a bit disappointed not to meet my goal of 100 reps. Had talked myself into getting there no mattter what. I went to bed early, loaded up on carbs the night before and psyched myself up to murder each set. I managed 93 + about a 5 minute pause trying to force out some extra reps. Took one last deep breath and went for it. Mind went blank transitioning to the concentric and as my vision came to I found the bar was resting at the wrong end (safety pins). ROMS is here again.

  8. Quote Originally Posted by ericos_bob View Post
    Nice work R1balla keep us posted how it goes! You doing it on squats aswell? How frequently are you training each muscle group BTW? I agree it's a bit drawn out especially on upper body movements. On squats you kinda wish you had more time to rest lol.

    My 6th squat workout done today so that takes care of the first month of GVT. I was a bit disappointed not to meet my goal of 100 reps. Had talked myself into getting there no mattter what. I went to bed early, loaded up on carbs the night before and psyched myself up to murder each set. I managed 93 + about a 5 minute pause trying to force out some extra reps. Took one last deep breath and went for it. Mind went blank transitioning to the concentric and as my vision came to I found the bar was resting at the wrong end (safety pins). ROMS is here again.
    Thanks man! I'm doing alternating weeks. Week one I hit everything once except legs. Which is twice a week. The second week I do a push/pull routine
    Performax Labs Product Specialist


  9. Squat workout 7. Got 72 reps total. Ooops! Been feeling run down the last couple days. Surrounded by a household of sick people and although I don't have signs of the flu yet I have an inkling my body is fighting something especially considering the drastic loss in performance. I knew it was going to be a grind when a relatively light weight felt heavy on my shoulders from the get-go. Extremely disappointed, as you know it becomes an obsession to improve especially this far into a program. Feel you have an obligation to better your last effort every workout in order to feel it has all been worthwhile. Nevermind. i'll eat like a horse and rest up and keep grinding away.

  10. Another oops, I just realized the program calls for a 2 week deload after the 6th workout. Mid quad measurement is up to 26". That's +3/4" in a month. I'm pleased with the results so far. Here's to hoping for 27" quads after 12 weeks but ofcourse I'll be happy with any small improvement. I'd have to do some serious catch up work for upper body if I hit that mark though.

  11. Quote Originally Posted by ericos_bob View Post
    Another oops, I just realized the program calls for a 2 week deload after the 6th workout. Mid quad measurement is up to 26". That's +3/4" in a month. I'm pleased with the results so far. Here's to hoping for 27" quads after 12 weeks but ofcourse I'll be happy with any small improvement. I'd have to do some serious catch up work for upper body if I hit that mark though.
    Once a week I pick a muscle group to do GVT. I don't really follow the entire GVT program because I don't have the time for that. Good luck with the deload!
    Performax Labs Product Specialist


  12. Fair enough and thanks man. You getting anything out of incorporating GVT thus far? Yeah the deload came at the right time. Typical flu symptoms coming on now. Will just train through it though considering it's half volume.

  13. The one thing I always hated about GVT was the flu feeling all the time.

  14. lmao that's one way to describe it. It's been good fun though unlike actual flu. If it weren't for the squats it's really quite an easy going routine for upper body movements. Pain and gain seem to go hand in hand as my legs are the only measurement that has increased.

  15. Quote Originally Posted by ericos_bob View Post
    Fair enough and thanks man. You getting anything out of incorporating GVT thus far? Yeah the deload came at the right time. Typical flu symptoms coming on now. Will just train through it though considering it's half volume.
    I enjoy it. I can't handle full GVT for the sick feeling you described. Even felt it last night and a little today after leg day of GVT.
    Performax Labs Product Specialist


  16. My quad measurements since the deload has dropped back to baseline. Seems my quads remain full for a while after doing GVT workouts due to the crazy pumps and inflammation from severe doms. For the arduous effort put in I'd expect to see some reward in the form of size considering it is a hypertrophic routine. I've gained more on less demanding programs. From everything I've read on GVT this should be enough time to illicit a measureable growth response, however small. I will see where i stand in terms of gains during the deload phase and if I don't notice anything positive will probably can it.

  17. Quote Originally Posted by ericos_bob View Post
    My quad measurements since the deload has dropped back to baseline. Seems my quads remain full for a while after doing GVT workouts due to the crazy pumps and inflammation from severe doms. For the arduous effort put in I'd expect to see some reward in the form of size considering it is a hypertrophic routine. I've gained more on less demanding programs. From everything I've read on GVT this should be enough time to illicit a measureable growth response, however small. I will see where i stand in terms of gains during the deload phase and if I don't notice anything positive will probably can it.
    That's the beauty of training routines. Everybody responds different. Also, look into your diet. I'm not doubting you about the size loss coming from stopping GVT, but there are other factors that could be contributing to that. We all have our go-to routines, you just gotta find what your legs respond to best!
    Performax Labs Product Specialist


  18. Yeah you make a good point it's no waste to experiment. I've read some people make size gains during the deload on GVT so will keep the quality foods coming in and decide in a weeks time.

  19. Okay so I'm at the end of my GVT run. I've not gained any size on upper body despite having gradually worked up to 10x10 and 10x6. Endurance gains were certainly made but not accompanied by noticeable hypertrophy. I did increase my quad measurement by around 1/2"-3/4" in the end though so not a complete failure. I've been training consistently for years so gains are snail pace in general. I've since gone back to a lower volume protocol utilizing heavier weights. My 1 rm strength on the squat didn't suffer from GVT. The weights do feel much heavier and I was surprised that I could still move them. I do have a feeling that once my CNS is primed to heavier loads again I'll reveal some gains made.
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