German Volume Training / Training Methods

[Ice_Man]

I've been reading up on this old training method called 'German Volume Training (GVT)'. It works by finding 60% of your 1RM. Doing 10 sets of 10 reps with the same weight and 60sec rest in-between sets (very important). Doing 2 exercises for each muscle group. The theory behind it is that it brings out more motor units so your first few sets are easy enough, from the 4th to 7th set becomes very hard out (almost failing to finish the set), then the motor units start to really kick in and brings out a extra rep or two.

Now ya meant to do this like any other program for 6 to 8 weeks. What I’ve found is that it is a great program to do for one week every 4 weeks. Just feels way to intense to carry out for a full 6 weeks. Personally I’ve done it for one week long, working out on each of my muscle groups and found it was the hardest training method I have ever done. You differently need to be there mentally and determined to get through them all or else you simply will not get through it.

Was wanting to know if any one else has done this training method or any other method that is like know other, and what are there thoughts on it?

[Dragonlor]

yea my pt had me doing that a few months back although it was only for 1 exercise and the rest between sets was less.

I was doing leg extensions 10 sets of 10 reps with only 10 sec rest between sets.

First 4 sets were ok, then around 5-6 it started getting hard just to finish off the set, then sets 7-10 i was just in total agony lol just really struggling to finish each rep. The very first time i did that training was the worst cause i threw up 4 times that day and legs were pretty screwed for a little over a week. It got easier tho and by week 4 i had increased the weight by 2 plates on the machine and was feeling alot stronger and no more throwing up

[FastFreddy]

hi guys,yes ive done a program like this years ago,after each workout we would add up all weights in all sets to see what total weight shifted was too,

we could only add a very small amount of weight to movements,as it was very taxing,good fun tho,got the blood flowing and opened up the vains!

[ohjoshua]

I have recently done some GVT...

really liked, I made gains on every work out for my presses. you cant knock that!

[IronGame]

I to have found GVT helpfull for short bursts but become very easily fatigued and start loseing weight around the 4th week or so.

Nothing gives you that sick feeling like 10 sets of squats or deads lol