German Volume Training results?

NattyBeast

NattyBeast

Member
Hi everyone! A friend of mine that we train together is going to start GVT next week and told me to try it too.
His program will look something like this:
Main excersise 10x10
Accessory 1 3x12
Accessory 2 3x10-8
Accessory 3 3x8-10

Im thinking of running it after the end of my two powerlifting 6 week training cycles (jonnie canditos lp program).
Has anyone gotten significant hypertrophy results from this type of training? Does it worth it, or are there any way better alternatives for that?

I should also note that im probably an early intermediate lifter. I cant base my opinion on my friend's results, because he doesn't have, nor will he ever have, his diet and rest in check (he is lean af, and he's barely eating at maintenance)
 
Tried it years ago, didn't do much for me. Might work better while on gear I suppose.

Polar opposite of a program like candito's, very low intensity required to accomplish that kind of volume, so might make an interesting change of pace mentally if you're getting sick of grinding out lowish rep sets and sitting around for five minutes between them
 
I haven’t come across many people who have actually been able to do GVT and finish. Mostly everyone I’ve spoken to that has tried to burnt out... they underestimated the recovery needs and or they got bored
 
Always threw in GVT every couple of months for a week or two to mix things up but never did it long-term as it gets boring.

Did get massive DOMS though when first starting then the body would adapt

Thought it was 4 exercises at 10 X 10 at 65-70%, not only one with the other ancillaries at the different rep range. I.e. squats 10x10, leg extension 10x10, leg curl 10x10 and leg press 10x10. I wouldn't call it a volume routine if only doing one exercise at 10x10.

Keep us updated as you get through.
 
EMPIREMIND said:
I haven’t come across many people who have actually been able to do GVT and finish. Mostly everyone I’ve spoken to that has tried to burnt out... they underestimated the recovery needs and or they got bored
Click to expand...

Or they over estimate their strength.... I've seen to many people think 40# DB curls for 100 reps is light
 
I've run it a couple of times and I find that it works well on TRT as the recovery is an absolute necessity. That is why most people don't finish it, it's just so taxing on everything and does affect strength. It's better on a cycle.
 
Ran it once. I calculated loads from my best max which was a mistake. Made it to the end and gained an inch on the quads but lost the size and strength gains soon after. This usually happens when I burn out on a program. If I did it again I would start with a calculation based on 90% of my max, eat like a horse and get plenty of rest. It is a rather mundane program.
I got my best ever gains in strength and size from Smolov. The base meso in particular. It also pays to enter slightly conservative max for best results with this program.
 
ericos_bob said:
Ran it once. I calculated loads from my best max which was a mistake. Made it to the end and gained an inch on the quads but lost the size and strength gains soon after. This usually happens when I burn out on a program. If I did it again I would start with a calculation based on 90% of my max, eat like a horse and get plenty of rest. It is a rather mundane program.
I got my best ever gains in strength and size from Smolov. The base meso in particular. It also pays to enter slightly conservative max for best results with this program.
Click to expand...
I was thinking about smolov too. But wouldnt your body become accustomed to ultra high volume training and loose gains after switching to a more sustainable lower Volume program?
 
In my experience I lose some size and strength from cookie cutter peaking programs but the net gains can still make it worthwhile. For smolov the first run was the best as I gained close to 100lb. That brought my olympic squat to 400lb. I dropped off to 380 after finishing smolov before building up my squat back to 400 in a matter of months. Subsequent runs of smolov have seen more conservative gains but usually I still take something away from it.
 
Didn't like it, I also remember a interview with Dennis wolf where they asked him if he did it and he didn't even know what it was. So they explained it and he said it sounded stupid lol. It builds a lot of endurance but I got no gains in size or strength in the 10 weeks I tried it.
 
Smont said:
Didn't like it, I also remember a interview with Dennis wolf where they asked him if he did it and he didn't even know what it was. So they explained it and he said it sounded stupid lol. It builds a lot of endurance but I got no gains in size or strength in the 10 weeks I tried it.
Click to expand...

I’m pretty sure (would need to find the research) that it was studied properly after it became popular and was debunked as being effective for either strength or size....

As above smolov would also be my suggestion

I thought gvt was 10x10 at 50-60% with 60s recovery between sets from memory??

If you do it use a training max and start at 55% tops imo
 
You must log in or register to reply here.
Back
Top