German Volume Training

[Grover]

Any body done this one?

Only 3 days a week, big volume of weight moved though.

Going to give it a go next month

4 weeks 10 sets x 10 reps

Day 1 Quads,Hamstrings,Calves, Abs

Squats

Leg curls

seated calf raise

Incline sit up

day 2 Chest back

bench press

pull up

cable cross over

seated row

day 3 off

Day 4 triceps,Biceps, shoulders

Dip

Ez bar curl

shrug

leaning bent over later/front raise

days 5 to 7 off

[michaelk]

Is is 10 sets of 10 reps for each bodypart?

So you do the same amount of work for your posterior delts and bis as you do your back and quads?

What do you do if you can't do 100 Chin ups?

[Chemo]

I do GVT to break up my norm routines, I only use it on big compound movements. Its ruthless, I did it on a 5 day split and usually found an exersice to do it on everytime.

Squats leg press bench, milt press, rows, pulldowns, upright rows, skullcrushers (ouch)

Try it man!

[tinytraps]

Is is 10 sets of 10 reps for each bodypart?

So you do the same amount of work for your posterior delts and bis as you do your back and quads?

What do you do if you can't do 100 Chin ups?

Not unless the same amount of weight is used

[Grover]

Nope doubt that I can do 100 chin ups! allowed to use assist machine, theory being I guess to lower weight each time

Yes 10 sets of 10 reps for each exercise

Start with 60% of 1rm

60 to 90 sec max rest between sets

[mike27]

nice!

i may have to give this GVT a go after im done on strength training

[mike27]

so you'd do say for chest:

10x10 flat bench....

then do u leave it at that for the day? or do 1-2 more isolations for 3 sets or so?

how about for arms?

10x10 dips

then DB bi curls 10x10 ??

sounds like fun

and back:

10x10 wide grip chin up

then close seated row 3x8

and close lat pull down 3x8

[Grover]

Says will take you to the brink of failure, then build you back up again, bigger and stronger than before!

This proven torture test has been used for decades by the worlds best body builders and weight lifters to pack on size in a short period.

I'll journal it and see what results it gives me

[Grover]

GVT targets a single muscle group repeatedly with the same movement pattern, it forces that body part to adapt to the monumental stress you are putting on it.

Perform 1 exercise per bodypart , selecting the best overall movement for each is crucial.For chest and legs this means compound multijoint lifts such as bench press and back squats supplemented with lighter volume exercises for supporting muscle groups such as the delts and abs to maintain balance.

After 4 weeks you are going to be sore, Very very sore!

[Beowulf]

I personally am a big advocate of GVT.

But I did mine slightly differently I picked two muscle groups per day and did 1 10x10 set on each followed by two or three supplementary exercises as for starting at 60%1rm I would start at 50% then increase by 5% each week also it is real important to stick to consistent rest periods so buy a stopwatch.

Just my 2cents

[funkyfly]

Yes ive tried it, after i read that article i figured it was about time i mixed things up

i did it for 6 weeks, legs only though, once a week.

I think German Volume Training is just another version of Blood volume training.

It was a nice change as the guys here have mentioned, good for switching things up.

Personally i found i got weaker after 6 weeks, i had been squating 3x8 of 140 plus then 2x8 120, then after 6 weeks of 10x10 of 100-105kg (i worked on lowering my rest period more than increasing the weight) it took me another 6 weeks to get back up to sets of 140kg.

Size wise i dont think it did anything for me.

[severe]

I tried a variation of 10x10 per muscle group by splitting it into 4 different exercises per muscle group at 5x5.

So instead of bench press with 10x10, I did

BB bench press 5x5

DB bench press 5x5

BB incline bench press 5x5

DB incline bench press 5x5

So the total is still 100, but varied over 4 exercises.

The trouble I have with it, is that over a 3 day split, I was in teh gym for over an hour each time lifting. I felt it went on for too long. looking back I should have kept it simple and just done 10x10.

Pumps were great, burn was insane, strength was going up, but I started to burn out mentally. I stopped it after 6 weeks, when I was aiming for 9.

Maybe I am not hard enough to push through it, but I aim to hit myself hard in under 50 minutes in the gym, and I do push myself hard.

I give respect for the peeps who can religiousy maintain their 10x10 for the time frames they set.

[Grover]

Guess that is why the GVT theory is a maximum of 4 weeks!

[Chemo]

Just on topic, Did a GVT session for legs and chest. Very sore today, gotta be good for me. :twisted:

[mike27]

nice one

im onto gvt in 4-5 more weeks

[time in motion]

what are the rest periods betweeb sets??

[Chemo]

30 seconds to 1 min? keep it intense i guess. As long as your going to failure. If I don't get 10 reps out ill drop weight, and try again. Perhaps someone who knows more about it can help. Longer rests would mean a longer workout or less exercises performed, but possibly more weight moved if you dont have to drop weight. Go hard see how it goes.

yesterday was db bench 10x10 but id do 3 sets with a minimum break, probably no more than 45 seconds, then go to bb curl do a set, go back to bench for another 3, then curls, and bench till i got 10 benches out then finished of with curls till i got them done.

Stood by the fan for like 5 minutes after then back into it

Anything you do after this (if any) is jut the icing on the cake, close grip was nasty, so was rope curls, and db shoulder press.

It must cause some major damage, would be great if your eating the calories to repair.

[Deburgh]

http://www.bodybuilding.com/fun/luis13.htm

Details it all and a little more...

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[michaelk]

Is is 10 sets of 10 reps for each bodypart?

So you do the same amount of work for your posterior delts and bis as you do your back and quads?

What do you do if you can't do 100 Chin ups?

Not unless the same amount of weight is used

Yes and No