German Volume Training

[xlxBigSexyxlx]

I was thinking of making up a routine and giving it a try.

Thoughts on it?

[lift2win]

by the german volume routine do u mean 10 sets x 10 reps?

[Pro-Natural Science]

Try it out! ITs always good to switch up your routines.

[xlxBigSexyxlx]

yeah the 10x10 routine

[rockinred]

Let me know how it goes BigSexy.. I am interested also, I just haven't got around to trying it yet.

[Klimax]

In the original gvt the weight stays the same in 10 sets. The first sets aren't till failure. That's why some people prefer to start with a weight which allows you max 10 reps immediatly in the first set and then decrease the weight in further sets in order to reach failure in every set, staying in the 8-10 range.

[xlxBigSexyxlx]

Let me know how it goes BigSexy.. I am interested also, I just haven't got around to trying it yet.

Im reading pretty good reviews on it being a mass builder. The only negative Im reading is the whole "overuse" issue. But since I've never done it before, I think it might be a nice change for me. Hit a nice cycle and this routine for 2-3 months and watch me grow

[bigrich4]

For the past 2 weeks I have been doing light weight and high reps, before I was doing lower weight and heavier.

I was going to stop the light weight and go heavy again, but this looks like a
nice change of pace too.

I may just start this tomorrow! Do you have any cool links to routines? Or did you just do a search?

[yannick35]

I was thinking of making up a routine and giving it a try.

Thoughts on it?

I love it and say yeah get ready to shock your body, i just finish an 8 week 8 X 8 routine by Vince Gironda, which is pertty much the same principle.

This will put on mass because even if you are not lifting heavy you are putting some huge tension on the muscles, i got some much defenition right now its amazing, also been able to shed some excess fat.

I am back to regular training but might give it a try in the near future.

[bigrich4]

with going back to your regular routine did you lose size or did it stay with you?

[xlxBigSexyxlx]

I love it and say yeah get ready to shock your body, i just finish an 8 week 8 X 8 routine by Vince Gironda, which is pertty much the same principle.

This will put on mass because even if you are not lifting heavy you are putting some huge tension on the muscles, i got some much defenition right now its amazing, also been able to shed some excess fat.

I am back to regular training but might give it a try in the near future.

How long did you run the 8x8?
I've read the 10x10 should be run for 6 weeks. I was planning on pushing it to 10 or 12, but now that I think about it, that might be over doing it.

[xlxBigSexyxlx]

For the past 2 weeks I have been doing light weight and high reps, before I was doing lower weight and heavier.

I was going to stop the light weight and go heavy again, but this looks like a
nice change of pace too.

I may just start this tomorrow! Do you have any cool links to routines? Or did you just do a search?

Im still in the process of putting all the pieces together, if I choose to do it. But yes, I just did a search on google. There are a couple helpful threads about it here that I found also.

[Misery13]

Im still in the process of putting all the pieces together, if I choose to do it. But yes, I just did a search on google. There are a couple helpful threads about it here that I found also.

please post those helpful threads for us to read please and thank you...

[bigrich4]

I did some research and I made some adjustments for me since I workout at home with limited equipment, but I will start this today

[Narkissos]

I've done GVT before.

I like it.

[xlxBigSexyxlx]

I've done GVT before.

I like it.

How many weeks did you do it for?

[xlxBigSexyxlx]

How many weeks did you do it for?

bump for narky

or anyone else that has ran it. For how long?

[bigrich4]

Yo Bigsexy, today was my first complete week of the GVT. I started last Monday. It feels good. Different then heavy and light lifting. I dont feel real

beat up after, but I do feel like I got a good workout, and the next day I really feel it.

Like I said I had to tweak things because I only workout at home with a DB bench, and DB's.

So heres what I did for me....

Monday Chest/Back
DB press 10X10
DB fly's 10X10
DB row 10X10
DB pull over 10X10
pull ups 3Xfailure

Tuesday Legs
squats 10X10
lunges 10X10
calf raise 10X10

Wed off..

Thursday shoulders
Military press 10X10
front delt 10X10
side delt 10X10

Friday arms
preacher curl 10X10
hammer curl 10X10
DB skullcrusher 10X10
bench dips 4Xfailure

Sat/Sun
cardio/abs/kettlebell/whatever I want

gonna keep it up for the 6 weeks like most gvt training programs do

[Critical Mass]

I would something like this for chest

bench 10x10 60%
incline dumbell press 2x8-10
Flyes 2x8-10

You are suppose to progress each week so start out slow. Same with5x5.progress.

Bump for Nark.

[RangersLTW]

Uhh BigSex I am on it now but the above post are not how it is ran....sorry

[RangersLTW]

Here is an example on how it is ran
Beginner(you)
Flat bench 10x10 of weight that you can do for twenty reps
Chin up 10x10
Incline fly 3x10-12
one arm dumbell rows 3x10-12
you do this for six weeks then change to 10x6 for 3 weeks

Pm me and I will give you my whole workout and yes I love it.....muscle pain to the bone.insane

[RangersLTW]

Yo Bigsexy, today was my first complete week of the GVT. I started last Monday. It feels good. Different then heavy and light lifting. I dont feel real

beat up after, but I do feel like I got a good workout, and the next day I really feel it.

Like I said I had to tweak things because I only workout at home with a DB bench, and DB's.

So heres what I did for me....

Monday Chest/Back
DB press 10X10
DB fly's 10X10
DB row 10X10
DB pull over 10X10
pull ups 3Xfailure

Tuesday Legs
squats 10X10
lunges 10X10
calf raise 10X10

Wed off..

Thursday shoulders
Military press 10X10
front delt 10X10
side delt 10X10

Friday arms
preacher curl 10X10
hammer curl 10X10
DB skullcrusher 10X10
bench dips 4Xfailure

Sat/Sun
cardio/abs/kettlebell/whatever I want

gonna keep it up for the 6 weeks like most gvt training programs do

this seems a little bit to much...maybe not for you but to me it seems like overtraining

[RangersLTW]

For BigRich:
How many sets are you doing for chest? for instance......that is 20 sets

[RangersLTW]

Here is an example on mine
Monday
Chest/Back
Flat bench 10x10
Chin ups 10x10
Incline Fly 3x10-12
One Arm Dumbell rows 3x10-12

Wednesday
Squats 10x10
Leg Curls 10x10
Leg extension 3x15-20
Dumbell Lunges 3x15-20

Friday
Skullcrushers 10x10
Staright Bar Curl 10x10
Rear fly 3x10-12
Sid lat raise 3x10-12

I do calfs one day and abs the next
Cardio for 20-30min on off days moderate intensity

[bigrich4]

I see what your saying. 10 sets of 1 exercise then another 3 sets for the same body part on a different exercise. So you do a 3 day split with cardio

on the off days? Maybe I will redo it something like this but keep my 4 day split. Then maybe I can up the weight abit. I will check in, in another week for progress report!

[B.E.N.]

Ran GVT for 2 months (9 weeks) and it helped significantly with adding weight to compound movements. I've seen better hypertrophy but overall it was a good workout.

Bit of a gut check to begin with since you are not going to failure and performing 100 total reps with a movement...have to move lower on the rack.

P.S. Like to hear your results/thoughts at the end of this program.

[Critical Mass]

Here is an example on mine
Monday
Chest/Back
Flat bench 10x10
Chin ups 10x10
Incline Fly 3x10-12
One Arm Dumbell rows 3x10-12

Wednesday
Squats 10x10
Leg Curls 10x10
Leg extension 3x15-20
Dumbell Lunges 3x15-20

Friday
Skullcrushers 10x10
Staright Bar Curl 10x10
Rear fly 3x10-12
Sid lat raise 3x10-12

I do calfs one day and abs the next
Cardio for 20-30min on off days moderate intensity

Do you superset the exercises?
Maybe I will try this gvt program?

[RangersLTW]

Ya the program is set for me though.....your body may be different....
Remember I am focusing on major muscle groups and I left out defintion exercises for latter workout
I don't do a day focused on shoulders becasue in some sense you work your front delts on chest day

[RangersLTW]

Do you superset the exercises?
Maybe I will try this gvt program?

I only superset the last two exercises with 90sec and 60sec for the rest

[RangersLTW]

oh and this 10x10 is only for six weeks then you switch to another phase for 3 weeks

[RangersLTW]

here is phase 2 here you use a weight that you can use for 12 strict reps

chest/back
Incline chest 10x6
Wide grip pull ups 10x6
Flat Fly 3x6
Bent over row 3x6

Legs
Leg Press 10x6
Leg Curls 10x6
Leg Extension 3x12-15
Lunges 3x12-15

Close Grip Bench 10x6
Bent Bar Curls 10x6
Side lat 3x10-12
Rear Fly 3x10-12

[RangersLTW]

Now according to the advance part which I have to get too
It goes something like this
For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.

Let's say you can barbell curl 100 lbs for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:

Workout 1: 10 sets of 6 @ 110 lbs
Workout 2: 10 sets of 5 @ 115 lbs
Workout 3: 10 sets of 4 @ 120 lbs
Workout 4: 10 sets of 6 @ 115 lbs
Workout 5: 10 sets of 5 @ 120 lbs
Workout 6: 10 sets of 4 @ 125 lbs
Workout 7:

Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts!

Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

Workout 1: 10 sets of 5 @ 300 lbs
Workout 2: 10 sets of 4 @ 315 lbs
Workout 3: 10 sets of 3 @ 330 lbs
Workout 4: 10 sets of 5 @ 315 lbs
Workout 5: 10 sets of 4 @ 330 lbs
Workout 6: 10 sets of 3 @ 345 lbs
Workout 7:

Test day. At this point, you would bench press 330 lbs for 10 reps.

To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you'll be ready to graduate to the Advanced program.

This is straight from the bodybuiling website I did my on thing with the exercise for phase 1 and 2

[xlxBigSexyxlx]

5 day cycle...

Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Off
so day 6 would be chest & back, and so on.


The weight to use for the 10x10 exercises is 60% your 1 rep max.
Rest is 60-90 seconds.

For compound movements use a 4-0-2 tempo (go down in 4, immediately change and go up for 2) and isolation exercises is 3-0-2.

The supplemental exercises are 3x10-20

Once you can do 10 sets of 10 reps perfect, up the weight by 5-10%.



Day 1: Chest & Back

Flat Barbell Bench Press: 10x10 (4-0-2 tempo w/ 90 sec rests)
Deadlifts: 10x10 (4-0-2 tempo w/ 90 sec rests)
Incline Dumbbell Flys: 3x10 (3-0-2 tempo w/ 60 sec rests)
Bent Over Barbell Rows: 3x10 (3-0-2 tempo w/ 60 sec rests)

Day 2: Legs & Abs

Squats: 10x10 (4-0-2 tempo w/ 90 sec rests)
SLDL: 10x10 (4-0-2 tempo w/ 90 sec rests)
Weighted Decline Situps: 3x20 (3-0-2 tempo w/ 60 sec rests)
Standing Calf Raise: 3x12 (3-0-2 tempo w/ 60 sec rests)


Day 3: Off

Day 4: Arms & Shoulders

Skull Crushers: 10x10 (4-0-2 tempo w/ 90 sec rests)
Olympic Barbell Curl: 10x10 (4-0-2 tempo w/ 90 sec rests)
Standing Dumbbell Side Laterals: 3x10 (3-0-X tempo w/ 60 sec rests)
Reverse Butterfly Machine: 3x10 (3-0-X tempo w/ 60 sec rests)

The "X" in tempo should be done as an explosive movement.

Day 5: Off

Then repeat on day 6.., and so on.

Once completely done with a certain exercise, rest 120 seconds before starting new exercise.


Thoughts? Probably do something like this for 6 weeks, and see where I stand. Then decide if I want to keep going or change it up.

I think thats the gist of it...

[xlxBigSexyxlx]

P.S. Like to hear your results/thoughts at the end of this program.

Will do. I probably won't keep a log as Im extremely busy, but I wouldn't mind dropping a few lines every couple days or so on how its going. Looking to start in 2-3 weeks.

[Critical Mass]

I can see myself packing on some muscles ala Dennis Wolf and Markus Ruhl with this GVT.

[MuscleScience]

Since it's German you know it's good, just like me Ja!!!

Lol

[xlxBigSexyxlx]

Since it's German you know it's good, just like me Ja!!!

Lol

haha well Im half german, so will this only work half as good for me?

lol

[Narkissos]

How many weeks did you do it for?

I've done it for 6 weeks and 12 weeks.

I prefer to keep phases shorter however... Training techniques should be seen as tools, as opposed to being seen as absolutes.

6 weeks is generally when adaptation starts to set in for some with moderate-intensity techniques. For some, exhaustion may set in prior to this however... so keeping it shorter may be beneficial.