German Volume Training

[Donman1001]

Does anyone have a take on this training method, or tried it and seen results? any feedback would be great because I am thinking of trying it and if I do I will keep a progress log to help others out.

[t-gunz]

yep it can be a great split mate. i really enjoyed it. something totally different. so keeps it interesting.

what was your split? and exerises?

[Donman1001]

I just started it today, but what im thinking my split and exercises will be are
Monday- Push (Chest-Flat Bench, Triceps-Skullcrushers, Shoulders- Seated Mil Press)
Tuesday- Rest
Wednesday- Pull (Back-Yates Rows, Biceps-Preacher Curls, Abs-Weighted Leg Lifts)
Thursday- Rest
Friday- Legs (Quads-Squat, Hamstrings-Legs Curls, Calves- Seated Calf Raises)
Saturday- Rest
Sunday- Rest
I plan on throwing some HIIT in on rest days, but this is the jist of it.

[Donman1001]

Stats: 5' 7'', 174, 21 years old, 11-12% bf possibly more calculated at 10.9% with a cheap Omrom Body Fat Analyzer.
Daily diet is around 4k Calories with macro nutrients of 35% protein, 45% carbs, 20% fats. This will deviate a bit though do to lack of food choices.
Maxes with perfect form
Bench-265 lbs
Skullcrushers-115 lbs
D-Bell Military Press- 80 lbs
Yates Row- 185 lbs
Preacher Curl- 110 lbs
Tempo - 402 (legs, chest, back) 302 (shoulders, biceps, triceps)
I will be doing GVT at the split that I stated before for 6 weeks, and will post a daily log with weekly pictures.

[Donman1001]

Day 1 - Push / 90 second rest periods
Bench - 160 lbs 60% of max, only got 3 sets for 10 reps other 7 sets I fatigued at from 5-8 reps will decrease weight next week
Skullcrushers - 55 lbs 50% max, all 10 sets for 10 reps
Military Press - 40 lbs 50% max, 7 sets for 10 reps other 3 sets 8 reps.

[Donman1001]

Day 2 - Off
Day 3 - Ran 3 miles in the morning not by choice...
Pull / 60-90 second rest periods / weight: 174
Yates Row - 95 lbs 50% max, 8 sets of 10 reps other 2 sets burnt out at 8-9 reps
Preacher Curl - 55 lbs 50% max, all 10 sets for 10 reps
Leg Raises on Parallel Bar - body weight, 24 reps, 18 reps, 18 reps will change next week felt more in hips then abdominals.

[Donman1001]

Day 4 - Decided to do legs today since ill be busy tomorrow and saturday, haven't done much leg work since deployed for obvious reasons, so weights are pretty low.
Legs / 60-90 second rest / weight: 173
Squat - 155 lbs 50% max, all 10 sets 10 reps
Leg Curl - 50 lbs 50% max (Hamstrings are pathetic...), 10 sets 10 reps
Seated Calf Raises - 250 not sure of max, 10 sets 10 reps
I will be adding Supplementary exercises next week, just wanted to get used to the program to start.

[Donman1001]

Day 5 - Holy F**k was I sore in the morning despite this I did 15 minutes hit on a stationary bike.
Day 6 - walked 3 miles with 120 lbs
Day 7 - Rest, Legs felt a bit better today but still really sore.

[Donman1001]

Day 8 - Legs still sore today, but not to bad.
Push / weight: 174 Bf - 10.7%
Flat Bench (90 sec rest) - moved weight down to 50% max 135 lbs, only 4 sets for 10. 5-8 reps on other 6 sets
Inline Fly (60 sec rest) (supplementary) - 20 lbs 3 sets of 8
Skullcrushers (60 sec rest) - 55 lbs 5 sets for 10, 7-8 for other 5 sets
Tri Pushdown (60 sec rest) ( supplementary) - 30 lbs 3 sets of 8
D-Bell Mil Press (60 sec rest) - 40 lbs 2 sets for 10, 5-8 reps for other 8 sets
Side Lat Raises (60 sec rest) (supplementary) - 10 lbs 3 sets of 8

[Donman1001]

Day 9 - 15 minutes HIIT on bike
Day 10 - Pull / weight 175 / Had loads of energy today, and felt really good so I even threw some HIIT in after my lifting.
Bentover/Yates Row (90 second rest) - 95 lbs 10 sets for 10 reps, will increase weight next week
Pullups palms away (90 second rest) - 3 sets of 8 reps (had bad tempo but still did them)
Preacher Curl (60 second rest) - 55 lbs 10 sets for 10 reps, will increase weight next week
Reverse Curl (60 second rest) - 45 lbs 3 sets of 8 reps
Leg raises on Parallel bar (90 second rest) - body weight, 25 reps, 25 reps, 22 reps. Decided to give it another go, felt it a lot more in ab's today since I didnt run in the morning.
15 minutes HIIT on bike.

[Donman1001]

Day 11 - Off
Day 12 - Legs / weight 174 / Trouble sleeping last night didnt eat very much today, didn't make my calorie goal. Despite this I still had mad energy in the gym.
Started the day off with 3 miles of HIIT.
Leg Curl (90 second rest) - 50 lbs 10 sets of 10, forgot to go up in weight. Will go up next week for sure.
Good Mornings (90 second rest) - 95 lbs, 3 sets of 8.
Squat (90 second rest) - 160 lbs, 8 sets of 10, 9th set 9 reps, 10th set 10 reps.
Leg Extensions (90 second rest) - 80 lbs, 3 sets of 8.
Seated Calf Raises (60 second rest) - 260 lbs, 10 sets of 10, will raise next week.
Notebook was annotated poorly because I keep track of weights for 4 people and how many sets they got, I got a better system now and I wont let forgetting to go up in weight again.

[Donman1001]

Day 13 - Off
Day 14 - Off
Day 15 - Push / weight 176 / Had limited time to lift today so I had to cut it short
Flat Bench (90 sec rest) - 135 lbs, only 5 sets for 10. 6-8 reps on other 5 sets
Skullcrushers (60 sec rest) - 55 lbs 4 sets for 10, 7-9 for other 6 sets
Tri Pushdown (60 sec rest) ( supplementary) - 30 lbs 3 sets of 8
D-Bell Mil Press (60 sec rest) - 40 lbs 4 sets for 10, 6-8 reps for other 8 sets
Side Lat Raises (60 sec rest) (supplementary) - 10 lbs 3 sets of 8

[Mr. Small]

Great log man. I am going to progress on to this in 4-6 weeks, so i am interested in your progress.
I noticed that your bench for chest is increasing all the time, but recently your triceps are not.

Also, you work each body part once per week, when i was thinking of going every 5 days. That is what i read from other sites.

[Donman1001]

Great log man. I am going to progress on to this in 4-6 weeks, so i am interested in your progress.
I noticed that your bench for chest is increasing all the time, but recently your triceps are not.

Also, you work each body part once per week, when i was thinking of going every 5 days. That is what i read from other sites.

True my chest is increasing each week but so is my triceps, I should have annotated it but the first week when I got 10 sets I was taking 90 second rests, week 2 i switched to 60 second rests so I only got 5 sets with the other sets being 7-8 reps and then week 3 Ive really been focusing a lot on form and making sure my tempo is perfect so although I only got 4 sets and 7-9 on the other sets I feel it was a much better workout, Also my tri's are still sore at this moment 3 days later haha.
I only worked each body part 1 time per week for the first 2 weeks that I am doing this program, now being that I am on week 3 I have switched to a 5 day program.
This routine is a killer, and you will be wanting to quit the entire time. So my suggestion to you is start out at bare minimum on most exercises which is 40% of max, I thought it was going to be easy until I tried starting at 60% of max rep and I really wish I hadn't because it makes it much harder to tell how much I am progressing.

[Donman1001]

Day 16 - Pull / weight 175
Bentover/Yates Row (90 second rest) - 100 lbs 7 sets for 10 reps, 8-9 reps for other sets
Pullups palms away (90 second rest) - 3 sets 6 reps, 5 reps, 4 reps
Preacher Curl (60 second rest) - 60 lbs 3 sets for 10 reps, 6-9 reps for other sets (hurt my wrist today so these were killing my wrist the whole time.)
Reverse Curl (60 second rest) - 45 lbs 3 sets of 8 reps
Leg raises on Parallel bar (90 second rest) - body weight, 25 reps, 14 reps, 8 reps. Contracted the whole time with a hold at the top of rep.

[Donman1001]

Day 17 - Off
Day 18 Legs / weight 175
Leg Curl (90 second rest) - 60 lbs 8 sets of 10, 8-9 for other sets.
Good Mornings (90 second rest) - 95 lbs, 3 sets of 8.
Squat (90 second rest) - 160 lbs, 3 sets of 10, 7-9 for other sets (got really light headed felt like I was going to puke and blackout)
Leg Extensions (90 second rest) - 80 lbs, 3 sets of 8.
Seated Calf Raises (60 second rest) - 265 lbs, 10 sets of 10.

[Donman1001]

Day 19 - Off
Day 20 - Push / weight 176 / didn't feel to great today, overslept, didnt eat breakfast, just a bad day overall. none the less I still pushed myself to the limit.
Flat Bench (90 sec rest) - 135 lbs, 4 sets for 10. 6-8 reps on other 6 sets
Inline Fly (60 sec rest) (supplementary) - 20 lbs 3 sets of 8
Skullcrushers (60 sec rest) - 55 lbs 6 sets for 10, 7-9 for other 4 sets
Tri Pushdown (60 sec rest) ( supplementary) - 30 lbs 3 sets of 8
D-Bell Mil Press (60 sec rest) - 40 lbs 3 sets for 10, 5-8 reps for other 7 sets
Side Lat Raises (60 sec rest) (supplementary) - 10 lbs 3 sets of 8
20 minute hiit sprints - 100m sprint, 100m walk.
Really wishing I would have started with 40% max on exercises, live and learn.

[Donman1001]

Day 21 - Pull / weight 176
Bentover/Yates Row (90 second rest) - 100 lbs 6 sets for 10 reps, 7-9 reps for other sets
Pullups palms away (90 second rest) - 3 sets 6 reps, 4 reps, 4 reps
Preacher Curl (60 second rest) - 60 lbs 4 sets for 10 reps, 7-9 reps for other sets (Wrist was still bothering me a bit.)
Reverse Curl (60 second rest) - 40 lbs 3 sets of 8 reps
Leg raises on Parallel bar (90 second rest) - body weight, 22 reps, 11 reps, 12 reps. Contracted the whole time with a hold at the top of rep.

[Donman1001]

Day 22 - Off
Day 23 - Legs / weight 176
Leg Curl (90 second rest) - 60 lbs 7 sets of 10, 8-9 for other sets.
Good Mornings (90 second rest) - 95 lbs, 3 sets of 8.
Squat (90 second rest) - 160 lbs, 4 sets of 10, 8-10 for other sets
Leg Extensions (90 second rest) - 65 lbs, 3 sets of 8. Quads locked up had to take a rest and lower weight from 80 lbs to 65 lbs.
Seated Calf Raises (60 second rest) - 270 lbs, 4 sets of 10, 8 on all other sets.

[dooie]

<img src="http://forums.steroid .com/attachment.php?attachmentid=119222"/><img src="http://forums.steroid.com/attachment.php?attachmentid=119223"/><img src="http://forums.steroid.com/attachment.php?attachmentid=119224"/><img src="http://forums.steroid.com/attachment.php?attachmentid=119225"/>
Day 22 - Off
Day 23 - Legs / weight 176
Leg Curl (90 second rest) - 60 lbs 7 sets of 10, 8-9 for other sets.
Good Mornings (90 second rest) - 95 lbs, 3 sets of 8.
Squat (90 second rest) - 160 lbs, 4 sets of 10, 8-10 for other sets
Leg Extensions (90 second rest) - 65 lbs, 3 sets of 8. Quads locked up had to take a rest and lower weight from 80 lbs to 65 lbs.
Seated Calf Raises (60 second rest) - 270 lbs, 4 sets of 10, 8 on all other sets.

This is good bro, I'll be checking in every now and then! Would really like to try this in about 5months

[t-gunz]

nice work brother. adding some mass on and appears to be no fait gain.

remember to adjust cals to suit your new weight

how are you enjoying GVT?

ive done 2 days so far. loved it sore as **** though lol

[Donman1001]

This is good bro, I'll be checking in every now and then! Would really like to try this in about 5months

Great to hear, it really is a great workout plan. My suggestion to you is be in the right state of mind and less is more with starting weight haha. I would also encourage you to rework the split though because I feel as though my tri's are already burntout by the time i get to them after chest, and same with back/bi's

nice work brother. adding some mass on and appears to be no fait gain.

remember to adjust cals to suit your new weight

how are you enjoying GVT?

ive done 2 days so far. loved it sore as **** though lol

Id sure as hell hope there is no fat gain, cause 2 lbs in 3 weeks is pretty pathetic imo, but since im thinking it is largly lbm at least 90% or so id say it is great. Id love to adjust my cals to my new weight but my macros are so f'ed up right now, i can't wait to just get home so I can cook my own meals. Luckly I am still young yet so my body can adjust better to it. GVT is really a love hate relationship, I hate it to death while doing it but im loving the way I feel afterwards and the gains I am making. I know what your talking about being sore... the first week I did legs I was still sore 6 days later lol, Now being on week 3 get sore for 3-4 days depending on body part, i never knew anything could make me so sore. I really do like GVT it is just a very taxing workout routine and you need to have a good mental state to keep up with it.

[Donman1001]

Also forgot to add that arms are somewhere around 1/8-1/4 inch bigger in just 3 week!!! which makes me really happy because from feedback I have gotten Bi's and legs are lacking. Also muscle endurance has increased significantly, and legs are starting to shape up a little bit.

[dooie]

Great to hear, it really is a great workout plan. My suggestion to you is be in the right state of mind and less is more with starting weight haha. I would also encourage you to rework the split though because I feel as though my tri's are already burntout by the time i get to them after chest, and same with back/bi's

Id sure as hell hope there is no fat gain, cause 2 lbs in 3 weeks is pretty pathetic imo, but since im thinking it is largly lbm at least 90% or so id say it is great. Id love to adjust my cals to my new weight but my macros are so f'ed up right now, i can't wait to just get home so I can cook my own meals. Luckly I am still young yet so my body can adjust better to it. GVT is really a love hate relationship, I hate it to death while doing it but im loving the way I feel afterwards and the gains I am making. I know what your talking about being sore... the first week I did legs I was still sore 6 days later lol, Now being on week 3 get sore for 3-4 days depending on body part, i never knew anything could make me so sore. I really do like GVT it is just a very taxing workout routine and you need to have a good mental state to keep up with it.

Keep logging bro!! How long will you be doing this for? Ps why not go chest and bis which puts all the blood at the front of the body and back and tris all the blood at the back, I really like the pumps when I do this! I look massive haha!

[Donman1001]

Keep logging bro!! How long will you be doing this for? Ps why not go chest and bis which puts all the blood at the front of the body and back and tris all the blood at the back, I really like the pumps when I do this! I look massive haha!

That is why I said to rework the split, next time i plan on doing Back/Tri, Chest/Bi or antagonist supersets. to answer your other question Im going to do it for 6 weeks, 2 weeks deload, and then again for 8 weeks with a 2 week deload.

[Donman1001]

Day 24 - Off
Day 25 - Push / weight 178, had a cook out today =P fat***, decided to drop weight a little to see if I could get more sets but it was still just as taxing as ever.
Flat Bench (90 sec rest) - 130 lbs, 4 sets for 10. 7-8 reps on other 6 sets
Inline Fly (60 sec rest) (supplementary) - 20 lbs 3 sets of 8
Skullcrushers (60 sec rest) - 55 lbs 3 sets for 10, 6-9 for other 7 sets
Tri Pushdown (60 sec rest) ( supplementary) - 30 lbs 3 sets of 8
D-Bell Mil Press (60 sec rest) - 35 lbs 3 sets for 10, 6-9 reps for other 7 sets
Side Lat Raises (60 sec rest) (supplementary) - 10 lbs 3 sets of 8

[Donman1001]

Day 26 - Pull / weight 178, felt pretty sh***y today couldnt get to sleep last night so I ended up sleeping most of the day.
Bentover/Yates Row (90 second rest) - 100 lbs 3 sets for 10 reps, 7-9 reps for other sets
Pullups palms away (90 second rest) - 3 sets 6 reps, 4 reps, 3 reps
Preacher Curl (60 second rest) - 60 lbs 3 sets for 10 reps, 6-9 reps for other sets (Wrist was killing me today.)
Reverse Curl (60 second rest) - 40 lbs 3 sets of 8 reps
Leg raises on Parallel bar (90 second rest) - boots, 12 reps, 10 reps, 8 reps. Contracted the whole time with a hold at the top of rep.
Overall a very shitty day, didnt feel good at all and the numbers show it. body is starting to take a beating, so i might take 2 rest days before legs again, we will see.

[Donman1001]

Day 27 - Off
Day 28 - Legs / Weight 178
Leg Curl (90 second rest) - 60 lbs 7 sets of 10, 8-9 for other sets.
Good Mornings (90 second rest) - 95 lbs, 3 sets of 8.
Squat (90 second rest) - 160 lbs, 3 sets of 10, 6-9 for other sets (felt like s*i*, was squating really low, practically a** to the ground)
Leg Extensions (90 second rest) - 80 lbs, 3 sets of 8.
Seated Calf Raises (60 second rest) - 275 lbs, 3 sets of 10 (only did 3 sets because calves were still sore.)

[Donman1001]

Day 29 - Off / 40 minutes fasted cardio in the morning on elliptical.
Day 30 - Chest/Bi's/Shoulders / Weight 177
Flat Bench (90 sec rest) - 130 lbs, 5 sets for 10. 7-9 reps on other 5 sets
Inline Fly (60 sec rest) (supplementary) - 20 lbs 3 sets of 8
Preacher Curl (60 second rest) - 55 lbs 10 sets for 10 reps (Moved weight down because of wrist pain, got a lot better pump from this.)
Reverse Curl (60 second rest) - 40 lbs 3 sets of 8 reps
D-Bell Mil Press (60 sec rest) - 35 lbs 4 sets for 10, 7-9 reps for other 6 sets
Side Lat Raises (60 sec rest) (supplementary) - 15 lbs, 8 reps, 6 reps, 5 reps
3 miles on treadmill after workout.
Felt pretty good today, got a really good pump. Going to start adding a lot more cardio in because I have started to suck at running.

[Donman1001]

Day 31 - Off / Ran 2 miles
Day 32 - Back/Tri/Shoulders / Weight 176
Bentover/Yates Row (90 second rest) - 100 lbs 6 sets for 10 reps, 8-9 reps for other sets
Pullups palms away (90 second rest) - 3 sets 6 reps, 5 reps, 4 reps
Skullcrushers (60 sec rest) - 55 lbs 6 sets for 10, 8-9 for other 4 sets
Tri Pushdown (60 sec rest) ( supplementary) - 30 lbs 3 sets of 8
Leg raises on Parallel bar (90 second rest) - boots, 15 reps, 12 reps, 8 reps. Contracted the whole time with a hold at the top of rep.
Ran 1 mile post workout.

[Donman1001]

Day 33 - Legs / Weight 175
Leg Curl (90 second rest) - 60 lbs 3 sets of 10, 6-9 for other sets. (Hammies were wrecked today.)
Good Mornings (90 second rest) - 95 lbs, 3 sets of 8.
Squat (90 second rest) - 160 lbs, 4 sets of 10, 8-9 for other sets
Leg Extensions (90 second rest) - 80 lbs, 3 sets of 8.
Seated Calf Raises (60 second rest) - 275 lbs, 3 sets of 10 (only did 3 sets because shins have been hurting alot while running)

[Donman1001]

Day 34 - Off / Ran 3 miles
Day 35 - Chest/Bi's/Shoulders / Weight 174
Flat Bench (90 sec rest) - 130 lbs, 3 sets for 10. 7-9 reps on other sets
Inline Fly (60 sec rest) (supplementary) - 20 lbs 3 sets of 8
Preacher Curl (60 second rest) - 55 lbs 10 sets for 10 reps
Reverse Curl (60 second rest) - 35 lbs 3 sets of 8 reps
D-Bell Mil Press (60 sec rest) - 35 lbs 5 sets for 10, 8-9 reps for other sets
Side Lat Raises (60 sec rest) (supplementary) - 15 lbs, 3 sets of 8 reps

[Donman1001]

Day 36 - Off / ran 2 miles

[Donman1001]

I have continued with my training regimen but I do not have internet atm so I will not be updating my log until I have internet again.

[Donman1001]

Hey guys sorry about the long break but I have internet and I have continued lifting. It was just tough while traveling for a month or so but now im getting back into it.

[t-gunz]

hows ur diet been in that time?

get those pics coming

[cb714]

I did GVT back in my early 20's. Fastest muscle and strength gain I have put on naturally hands down. It's a shame this method isn't more widely known.

[Donman1001]

The diet was pretty shitty while traveling, but since being back I have been attempting to eat a lot better by making everything myself so i can keep macros easier, atm im sitting at 179 and feeling pretty good at this weight for a while. It is getting really tough to run for long distances at my weight and im thinking of just staying around 180 until im out of the military and then hit it really hard for a year get up to about 200 and get ready for a show about 8 months after that. So in about 2 and a half years ill be able to do my first natural show and im pretty excited although it is a long long ways away.

[Donman1001]

Put on a little fat, but that is expected with just getting back to the states and all. I had like a week of cheat meals well cheat days haha whoops. imo legs are starting to get a little better though.

[t-gunz]

love the pose haha.

shame ur cheat week has to end. lol

back to dieting bro. ur doing well