I have been running a strength routine for a while now.....and gaining a lot of lean muscle.

I want to switch to more of an endurance based routine to keep my heart rate eleveted through the workout and also increase my post workout metabolic burn.

I have found 2 routines that look very interesting, but similar and I can't decide.

Copied and pasted from another source - Advanced GVT

Workout 1 - Advanced German Volume Training.

The goal of the Advanced German Volume Training method is to complete 10 sets of 5 reps with the same weight for each exercise. You want to begin with a weight you could lift for 10 reps to failure (10RM), if you had to push it. For most people, on most exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench press 300 pounds for one rep, you would use 225 pounds for this exercise.

So your workout may look like this:

Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3

When using this—or for that matter, any program—you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.

Additional tips will follow after the description of the remaining workouts.


Workout 2

Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So workout 2 would look like this:

Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4

NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as your work capacity will have improved from the first GVT workout.


Workout 3

Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight. Yes, you are reading it correctly—8-9%, not 6-7%.

So Workout 3 might look like this:

Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3

This works on a 9 day cycle....rotating each body segment through 2 variations of workout one taking nine days, moving on to workout 2 for 9 days, then 3 for 9 days then back to 1 with increased weight.


Option 2 - EDT program

The EDT Program

In this first installment, I'll set you up with one month's worth of training to get you on your way. While I've presented the basic concepts of EDT in this article, there are a number of techniques and strategies that I haven't provided. So if you find this system as valuable as many of my clients have, just send me a note and we'll set you up with a new mesocycle each month. Good luck — you have no idea what you're getting into!


Monday: Lats/Elbow Extensors

First 20-Minute Time Frame

A-1: Chins (palms facing you)

A-2: Lying EZ-Bar Tricep Extensions

Second 20-Minute Time Frame

A-1: Seated Rows (Low cable or machine)

A-2: Reverse-Grip Tricep Pushdowns (palms up)


Tuesday: Lower Body/Trunk

First 20-Minute Time Frame

A-1: Back Extensions (a.k.a. hyper extensions)

A-2: Ball Crunches (crunches off a Swiss Ball)

Second 20-Minute Time Frame

A-1: Leg extensions

A-2: Leg Curls


Thursday: Pecs/Elbow Flexors

First 20-Minute Time Frame

A-1: Strive Bench Presses (or any machine bench press variant)

A-2: Low Cable Curls

Second 20-Minute Time Frame

A-1: Hammer Incline Presses

A-2: Preacher Hammer Curls


Friday: Lower Body

First 20-Minute Time Frame

A-1: Alternating Lunges

A-2: Sit-Ups

Second 20-Minute Time Frame

A-1: Seated Calf Raises

A-2: *Russian Twists


Comments on Exercise Selection

This is not a rehab or functional-strength program. It's designed for lean-mass development only. The inclusion of machine-based exercises in the above cycle is based on my preference to avoid technical or coordination-intensive exercises (such as squats or deadlifts) while in a "panicked" state of mind. In theory, this program can be done using more technical lifts as long as you remain "present" or "in the moment." However, for your first exposure to EDT, I strongly suggest sticking to the program as provided.


Procedure

• Each workout consists of two 20-minute time frames separated by a short (5-10 minute) rest period. In each time frame, you'll perform two exercises, for a total of 4 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most people will find it most effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. As an example, you might begin by performing sets of 6 with very short (15-30 second) rests. As you begin to fatigue, you'll increase your rest intervals as you drop down to sets of 4, then 2, and as the 20-minute time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in 20 minutes.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10-RM weight) at the beginning of the time frame. As the time limit approaches however, you'll find yourself working at or near failure as you attempt to break your rep record.

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

And that's essentially it. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is only to complete the 20-minute work period, and then improve on it the next time around. Oh, and be ready to feel some pain. Don't start this program if you need to attend some social event where shuffling and moaning in pain aren't acceptable.