German volume training, anyone else doing it or used it?

[67fastback]

I just started. about a week and one half into it.

I needed a change and I have to say even though it's lighter weights for more reps, I have way more severe DOMS in every muscle group that I have used so far. Working up a good sweat every gym day (short rest intervals between sets)

I am feeling pretty positive about the way it's going so far. I am pretty sure that I am making good gains already.

Trying to get 100 reps of any exercise is a challenge that's for sure (I think I got only 75 chin ups on the weekend)

Hoping to push through some size gains. Any way I'll post how it's working out in a few weeks.

So if you have any tips or anything to add I'd appreciate your experiences.

[LyingSac]

dood,if your body can keep up with it do it.....I ain't read nothing but good things about it.

[Old-Time-Lifter]

Originally Posted by LyingSac

dood,if your body can keep up with it do it.....I ain't read nothing but good things about it.

I've never tried it, it's interesting but 10 sets......... man!

[m1k3g0rd]

I thought about it... for about 10 seconds.

[LyingSac]

Originally Posted by Old-Time-Lifter

I've never tried it, it's interesting but 10 sets......... man!

lol....i've decided it's too much for me.

[Rhinoclan]

I just started last week, well, let's say I think I've started. I throw in 1 exercise per workout that's 10 attempted sets of 10, then have usually 3 other exercises that are 3 sets of 6.

I tell you what...I've never been so sore, as I'm coming off of low reps/high weights scheme for the last 12 weeks or so. Out of 4 workouts, I've thrown up 2x.

[Fifty+]

Originally Posted by 67fastback

I just started. about a week and one half into it.

I needed a change and I have to say even though it's lighter weights for more reps, I have way more severe DOMS in every muscle group that I have used so far. Working up a good sweat every gym day (short rest intervals between sets)

I am feeling pretty positive about the way it's going so far. I am pretty sure that I am making good gains already.

Trying to get 100 reps of any exercise is a challenge that's for sure (I think I got only 75 chin ups on the weekend)

Hoping to push through some size gains. Any way I'll post how it's working out in a few weeks.

So if you have any tips or anything to add I'd appreciate your experiences.

Are you working off of a written plan? If so, please post the routine schedule. thanx.

[DaddyR]

Yep did a good cycle of it a number of years back and it was a real shock to the system. It takes a lot out of you, but definitely good for a change to give your body something new to deal with and stimulate some growth. IMO it's one of many approaches one can keep in mind when looking for something new and different to break out of a stale routine.

[67fastback]

Originally Posted by Fifty+

Are you working off of a written plan? If so, please post the routine schedule. thanx.

Yes I have looked at a couple very similar ones. They also have slightly different splits. Before I was doing back/bicep then chest/tricep then deads/squats/chin-ups

The volume training splits are chest/back - legs/abs - arms/shoulders

I think the different split and compound movements are a good shock for my body too.

Here's a couple;
http://www.bodybuilding.com/fun/luis13.htm

and another, pretty similar

http://www.bodybuilding.com/fun/charles3.htm

I'd have to say it exposes a lot of weakness in my previous routine. It's also seems geared more towards bodybuilding goals as opposed to strength training

[Leaf_Longbottom]

Totally been thinking about doing this. Im in for a change and as stated before, my joints are totally sore from going heavy. Light and tonnes of reps sounds like just what the doctor ordered. Going to start Monday.

Squats should be fun.

[Bando]

I did it for 6 weeks, lost some weight, gained a tiny bit of strength, took a lot of muscle mass off my upper body. Not really what I was looking for.

[Old-Time-Lifter]

Originally Posted by Bando

I did it for 6 weeks, lost some weight, gained a tiny bit of strength, took a lot of muscle mass off my upper body. Not really what I was looking for.

That don't sound so good.............. yikes!

[DaddyR]

It's high volume training. Takes a lot out of you so you've really got to eat and rest well to support the stress, or yes you could do more harm than good. Good cautionary note.

[ExCompetitor]

Originally Posted by DaddyR

It's high volume training. Takes a lot out of you so you've really got to eat and rest well to support the stress, or yes you could do more harm than good. Good cautionary note.

I agree.

[steamer1]

Hey Fastback,

I have completed one cycle of the GV Training (10 sets of 10) it is very intense, but it does shock your body into new growth. There are many variations, what time of the day do you go? When I did the program it was early morning (5:30am)....needless to say very taxing on a fasted body. I will do it again, but later in the day, so I don't run out of gas....lol.

let us know how your progress is......

[EBA84]

Awesome workout. Just did it for quads the other day. 10 sets of 10 squats. Took me and my partner about 20 to 25 minutes to complete. I am still sore as **** today.

I would say this is not a workout scheme you are going to want to do all the time. It will burn you out quick. It is good for an occasional change though.

[MT_Pawkits]

Originally Posted by Bando

I did it for 6 weeks, lost some weight, gained a tiny bit of strength, took a lot of muscle mass off my upper body. Not really what I was looking for.

OK! I read enough.

[1trapman]

Copy and Pasted Tom Mutaffis wrote this posts at wannabebig, hope he doesn't mind



Modified German Volume Training - Hypertrophy Program

--------------------------------------------------------------------------------

I wrote this program for someone and figured that it could be a valuable hypertrophy routine that people on this site could utilize. This is based off a german volume training (GVT) program with a bit of a twist; cycling the days when GVT is done to enable better recovery.

I would tweak the plan based on which bodyparts you wanted to focus on and where you felt that you needed the most work. For instance this program can be altered to designate a specific day for any bodypart, add in direct deltoid work, add in deadlifts, etc.

A workout week for that program might look something like this:

Monday: Back & Traps - GVT for pulldowns or rows, accessory work.
Tuesday: Chest - GVT for incline/flat barbell/dumbell press, accessory.
Wednesday: Off - Rest
Thursday: Legs - GVT for Squats/Leg Press, accessory.
Friday: Biceps & Triceps - GVT for curls/dips/close grip/pushdowns, accessory.
Saturday & Sunday: Off - Rest

Now this is just for your GVT work; each week you are only doing 1-2 GVT days.

What I am thinking is that you can alternate the GVT from week to week for Friday (arms) and then pick one of the other bodyparts and hit GVT that week (so either chest, back, or legs).

This would be an example training cycle:

Week 1:

Monday: Back & Traps - 10 x 10 (GVT) for Pulldowns, Accessory = Choices of rows, chins, hammer strength, shrugs (low intensity)
Tuesday: Chest - 3 sets of 5-8 reps with one incline and one flat movement, one barbell and one dumbell. Accessory - pec dec, crossovers, flys, machines.
Wednesday: Off - Rest
Thursday: Legs - 4 sets of 4-12 reps squats, 2 sets of 10 on various machines including hack squat, leg extension, leg curl, leg press, front squat, stiff leg deadlift, etc.
Friday: Biceps & Triceps - 10 x 10 (GVT) for Skull Crushers, Acessory work focused on the other muscle group; 2 sets of some of the following movements to include 6-8 total sets - preacher curls, alternating db curls, barberll curls, machine curls, spider curls, hercules curls, hammer curls.
Saturday & Sunday: Off - Rest


Week 2:

Monday: Back & Traps - 3 sets of 5-8 reps with chins, rows, hammer strength. Accessory = 2 sets of 10-12 reps with shrugs, pulldown, etc.
Tuesday: Chest - 10 x 10 (GVT) with primary movement. Accessory - 2 sets with dumbell/barbell press, 4 sets total of choice of pec dec, crossovers, flys, machines.
Wednesday: Off - Rest
Thursday: Legs - 4 sets of 6-10 reps squats, 2 sets of 10 on various machines including hack squat, leg extension, leg curl, leg press, front squat, stiff leg deadlift, etc.
Friday: Biceps & Triceps - 10 x 10 (GVT) for Biceps Curls, Acessory work focused on the other muscle group; 2 sets of some of the following movements to include 6-8 total sets - dips, pushdowns, close grip bench, overhead dumbell extension, skull crushers, machines.
Saturday & Sunday: Off - Rest

Week 3:

Monday: Back & Traps - 3 sets of 6-10 reps with two exercises in the following categories: chins, rows, hammer strength. Accessory = 2 sets of 10-12 reps with shrugs, pulldown, etc.
Tuesday: Chest - 3 sets of 5-8 reps with one incline and one flat movement, one barbell and one dumbell. Accessory - pec dec, crossovers, flys, machines.
Wednesday: Off - Rest
Thursday: Legs - 10 x 10 with Squats / Leg Press, accessory work of 2-3 sets of 10 leg extensions and leg curls.
Friday: Biceps & Triceps - 5 x 5 for biceps and 5 x 5 for triceps; free weight movement. Accessory machine work - supersets.
Saturday & Sunday: Off - Rest

Week 4:

Deload (12-15 sets per workout, 8-12 rep range, medium intensity)

Monday: Back & Traps
Tuesday: Chest
Wednesday:Off - Rest
Thursday: Legs
Friday: Biceps & Triceps
Saturday & Sunday: Off - Rest

Week 5:

Repeat week one, change exercises or adjust weight for variation / challenge.


I would follow this 4 week rotation for maybe 2-3 full cycles (8-12 weeks) and then get onto something different. The volume should be a good shock to your body and will spark some solid hypertrophy gains.

Remember for GVT you need to pick a weight that you could do for 12-14 reps for the 10x10 and abide by the rest periods. You are meant to miss some lifts in the middle but your body should start to recover and finish strong.
__________________
This is one Tom Mutaffis wrote over at Wannabig

[Dutchman]

I used to do the complete program once every year. IIRC several years ago, we had a big, long thread that many contributed to about GVT. Now I find real merit in GVT for a new reason. I'm stuck on this "I aim to get stronger every year despite my age schtick". Doing 10 X 10s really adds explosion to my BP. I understand high set, low rep, light weight explosions but I get great results with GVT. Recently, I did 3 months starting at 185 in the BP with about 5 sets and eventually topping out at 10 X 10 @ 220 because of injury. Even after weeks off to rehab I am back and feel that my explosion is better than ever. I have had the same feeling from doing GVT Squats. Maybe its that high volume reps under heavy load creates tremendous confidence but I just feel like I own the weights I attack when I go heavy again after GVT.

[67fastback]

Thanks guys great info.

Just finished week 2.

[Ledford45]

I am on my 8th and final week of my 10x10 program. It is just a program that I adapted for what I felt like I wanted. It has been a real butt kicker, the toughest days being squat days, which have made me feeling like passing out. I know it has been good for my endurance, easier on my joints and I feel like I have gained some mass. I will take measurements and pics after this week and next week will hit 1 RM to see which way they have gone and by how much. I recorded all my workouts on my blog if anyone cares. I will be checking in on you to see your progress and thoughts as well. Have a great one.

[boathead]

for you guys that have done, or are doing, 10 x 10 for squats, how much weight are you pushing? 60% of 1rm?

[Leaf_Longbottom]

I plan on doing 185 (which is about 75 percent) for tommorows session, I may have to drop it down a bit....we'll see..... However, I wont be doing 10 x 10s on Stiff Legged deads for Hams. I dont think my back could take it.

I log on the workout tracker if anyone interested in a basement/freeweight scenario.

[Leaf_Longbottom]

Just looking at a recent workout, I didnt know this, but I was already doing a form of GVT for a while. Only thing is, they were 2 minute rests for squats.

1 Barbell Squat
#1 155 15
#2 185 15
#3 225 10
#4 235 10
#5 245 10
#6 245 9
2 Minute rests

2 Narrow Stance Squats
#1 185 10
#2 185 10
#3 185 10
#4 185 10
1 minute rests.

3 Lying Leg Curls
#147.5 10
#2 47.5 10
#3 47.5 10
#4 47.5 10
1 minute rests.

4 Leg Extensions
#1 47.5 30
#2 122.5 10
#3 122.5 10
#4 122.5 9
#5 122.5 9
1 minute rests.

5 Standing Barbell Calf Raise
#1 135 20
#2 155 15
#3 185 15
#4 185 15
#5 205 15
#6 205 15
1 minute rests.

6 Standing Barbell Calf Raise
#1 205 10
#2 205 10
#3 205 10
#4 205 10
30 second rests.

[Ledford45]

I started with 60% of 1 rm or even a little below at the beggining and added weight or reps to the lifts each week. Kept the rest periods to 60 sec between sets, except for some squat sets that I couldn't catch my breath then I would go 90 secs.

[boathead]

that's insane, such a short rest. yikes! i think i'm gonna stick to my 20 rep squats...only have to go through the agony once. maybe when this runs its course i'll give it a shot.

[67fastback]

Originally Posted by Ledford45

I started with 60% of 1 rm or even a little below at the beggining and added weight or reps to the lifts each week. Kept the rest periods to 60 sec between sets, except for some squat sets that I couldn't catch my breath then I would go 90 secs.

That's where I am at. 60% or below. Some exercises I need a little more rest, some less.

I think where it has helped me, being realtively new to lifting, is that it allows me to develop supporting muscle groups at a lighter weight. Keep my technique good, and work hard.

If I go too heavy, I could hurt myself if I have weaker muscles or do incorrect technique an make a bad recording in my brain (of the movement)

When I did the 10x10 deadlifts on the weekend, I felt really good. Like I could blow away my 1RM.

I can't wait until I finsh the 8 weeks then restart my program.

[TheSilverSurfer]

I have done 8X8 style training --- it works but is taxing