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  1. #1
    Per Deum, Ego Invictus ODoyle99's Avatar
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    German Volume Training and Keto?

    Hey all, I did my first reading on German Volume Training and I really want to try it. The only reason I'm even entertaining the idea of combining the two is because, even on Keto, I've noticed strength and mass gains (while maintaining fat loss). I've read some people experience this, thankfully I'm one of them. So far on Keto, I've stuck with my beginner basic workout. (Chest/Triceps, Back/Biceps, rest, Shoulders/Abs, Legs, rest. Three exercises per muscle group, 3-4 sets of varying low and high reps).
    I'd really like to change things up though. I know German Volume Training is a bulking routine, but if I'm already seeing strength and mass gains (obviously not rapid gains, but definite gains) would I be okay with following that routine while on keto? If so, should I get off CKD to TKD? Or is this just a train wreck waiting to happen?

    My Stats:
    I'm 20, about 150 pounds at approx 14% body fat. Looking to primarily shed fat, but if I could add size simultaneously with German Volume Training, that'd be ideal.

    Thanks for the advice in advance
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  2. #2
    Everyday=5/3/1+GPP+IFCTKD Atavis's Avatar
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    GVM is not a good idea on keto. You want to look for a program with shorter more intense workouts.

    Edit:

    You might want to do some reading:

    Start Here:
    •Go to: http://startingstrength.wikia.com/wi..._Strength_Wiki Read the whole site.
    •Then go to: http://www.weightrainer.net/articles.html Read everything by Casey Butt
    •Then go to: http://madcow.wackyhq.com/geocities/...nts_thread.htm Read the whole site.
    •Then go to: http://www.bodyrecomposition.com/tra...ng-part-1.html Read all 8 parts.
    •Then read: http://www.bodyrecomposition.com/mus...al-growth.html and: http://www.bodyrecomposition.com/mus...ng-part-1.html It's a 4 part article. Then read the rest of his site too. It's worth it.

    After you have read the above, choose a program:
    •Starting Strength (not a BB program, but good to get beginning lifts up) http://startingstrength.wikia.com/wiki/FAQ:The_Program
    •All Pro's (a BB oriented program great to start with) http://forum.bodybuilding.com/showthread.php?t=4195843
    •Casey Butt's Beginners (you should read this site anyways) http://www.weightrainer.net/training/beginners.html

    If you are beyond those, then:
    •Texas Method (Strength oriented)
    •Madcow's 5x5 (Strength oriented, you should read this site anyways) http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
    •Casey Butt's Full Body (you should read this site anyways) http://www.weightrainer.net/training/selection.html
    •Lyle McDonald Generic Bulking Routine http://forums.lylemcdonald.com/showthread.php?t=1696
    •HST (Hypertrophy-Specific Training) http://www.hypertrophy-specific.com/hst_index.html
    •5/3/1 http://www.muscleandstrength.com/wor...ng-system.html and http://www.t-nation.com/free_online_..._pure_strength
    Last edited by Atavis; 04-03-2012 at 01:50 PM.
    "Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195)

    How to bulk: http://70sbig.com/food/

    Diet = http://i52.tinypic.com/21bhop.png
    ...or something like this daily. Problem? ;)

    FFMI = 24
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  3. #3
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Wow, alot of good stuff. Thanks man, really appreciate the post


    EDIT: One more question, Atavis. Would you advise against doing something like HST while cutting on keto? Or would I still be able to lose fat while seeing gains from hypertrophy?
    Last edited by ODoyle99; 04-03-2012 at 02:12 PM.
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  4. #4
    Cailin Deas Eileen's Avatar
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    I've done GVT on keto. Not fun, but effective. But I've been on keto a long time, and I'm used to long cycles.
    65% fat, 30% protein, 5% carbs = keto.

    http://www.eileengormley.com/ Funny science fiction for bodybuilders
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  5. #5
    Please Stay Supple Bonkies's Avatar
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    5/3/1 all day

    http://www.strstd.com/
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  6. #6
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Thanks for all the info guys. 5/3/1 looks good, but I'm looking to add size as I'm happy with my strength for the time being. I'm leaning toward HST, but if I do something like that will I be able to notice size gains while continuing to drop my body fat %?
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  7. #7
    @@@@@@@@@@@@@@@@@@@ tjwoody's Avatar
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    i say u try it. im not on keto but i do a few days lower carb around 125g net under 100g and i like gvt. ive done keto before and programs like this. but i was CKD also.
    10/01/09 325+
    2/27/14 Heavy but strong 245 lbs!

    Follow my BPI self challenge log: http://forum.bodybuilding.com/showthread.php?t=162010393
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