German volume training

[nath78]

Can someone give me some info on this please ive read a bit about it but dont quite understand i know it involves 10 sets of 10 on 2 exercises but it says tempo as 4 0 2 0 what does this mean?

Anyone recommend it/use it?is it a good traning method?ive read that various bodybuilders have used it to gain mass fast.im currently pyramid training but have been doing so for 4 weeks now and want to change.


Thanks nathan.

[nath78]

bump

[axemurderer187]

i've heard of this but unfort can't answer, i'm sure if you google it you will get your answers

[nath78]

I have man but dont understand it..

[MBMETC]

Can someone give me some info on this please ive read a bit about it but dont quite understand i know it involves 10 sets of 10 on 2 exercises but it says tempo as 4 0 2 0 what does this mean?

Anyone recommend it/use it?is it a good traning method?ive read that various bodybuilders have used it to gain mass fast.im currently pyramid training but have been doing so for 4 weeks now and want to change.


Thanks nathan.

4-0-2 is the movement tempo ie on larger movement exercises squats, dips and chin ups you would go down in 4 secs=4 go right back up=0 up movement should be 2 secs=2 you see 4-0-2. smaller movements would incorperate a 3-0-2 tempo

yo this is some serious sh** squats are like 10 sets 10 reps wit 90 secs rest between sets

[nath78]

ahh righ cheers m8,so the first number is the down movement,the middle number is the hold movement and the last number is the up movement,have i got this right?so if tempo were 4-3-4 i would go down in 4sec hold for 3 sec and up in 4 secs.
thanks nathan.

[nath78]

what do you think of this routine/split

with weight 60% 1 rep max or a weight you could do 20 reps of.

chest and back mon

barbell Presses 10 x 10 4 0 2 0 90 sec
barbell row 10 x 10 4 0 2 0 90 sec
Incline Dumbbell Flyes 3 x 10-12 3 0 2 0 60 sec
Rev Dumbbell flyes (back) 3 x 10-12 3 0 2 0 60 sec


legs and abs tue
Back Squats 10 x 10 4 0 2 0 90 sec
Lying Leg Curls 10 x 10 4 0 2 0 90 sec
Low-Cable Pull-Ins 3 x 15 - 20 2 0 2 0 60 sec
Seated Calf Raises 3 x 15 - 20 2 0 2 0 60 sec


arms and shoulders thurs
Reverse grip chest press 10 x 10 4 0 2 0 90 sec
Incline Hammer Curls 10 x 10 4 0 2 0 90 sec
Bent-Over Dumbbell Lateral Raises 3 x 10 - 12 2 0 X 0 60 sec
Seated Dumbbel lLateral Raises 3 x 10 - 12 2 0 X 0 60 sec

is this enough training??

[terraj]

Looks good.

Run it for as long as you are gaining, keep the cals up.....very easy to burn out with GVT.

Lol " is this enough?"

Enjoy the pain!

[nath78]

will do,ive read so good stuff about this so looking forward to seeing how it goes!
cheers m8.

[MBMETC]

looks like a good starting point, i have no exp training like this however since your thread i am gonna start, i am 9 weeks into my 12 week cycle and to start it now doesn't seem worth it, but next cycle hell ya!

[jazzHands]

I'm starting GVT this week. Really looking forward to the pain. I will be adding power cleans for legs and possible clean and presses in shoulders. Lol 10x10 power cleans?! Sounds like fun.

[terraj]

I'm starting GVT this week. Really looking forward to the pain. I will be adding power cleans for legs and possible clean and presses in shoulders. Lol 10x10 power cleans?! Sounds like fun.

DON'T do power cleans or push presses for 10x10, you will hurt yourself....really Bro, I shit you not.

More technical lifts such as the two you are planning are not suited to this type of training, even deads should not be done with this method. Plus you will not have the correct tempo on either of these excerises.

KISS, stick to the way the method.

Good luck

[nath78]

Started it mon my chest was on fire by the 8th set just managed to push through to the 10th set,did squats today and almost collapsed!!but i ****in love it!!you can really feel the muscles shredding.

[MBMETC]

you dont have to get to 10 sets the first week if it takes 3 weeks its fine, the whole idea is to get to 10 sets comfortably then add more weight and repeat

[terraj]

The idea is to get 10x10, if you can't, you still get 10 sets that may be missing a few reps....

and keep a log book.

Lol squats are nasty

[jazzHands]

Did chest and back yesterday. My god, 10x10 Bench, ouch. Well, since its not a good idea to olympic lift with 10x10, so I'm doing 5x5 with oly lifts.

Chest/Back:
Bench 10x10 (man these were brutal)
Cleans 5x5
Snatch 3x5
OH Squat 5x5

For me, oly lifts are a must in my life. I love them so much, definently most fun I ever have lifting. I hate isolation lifts, so I try to stick to the biggest compound lifts.