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  1. #1
    Registered User TAK000's Avatar
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    German volume training for olympic lifting

    Probably going to try and gain some muscle now. I see this program is used by some olympic lifters to go up in weight class. I was wondering though how do i integrate the olympic lifts into the program so that i can remain efficient at the lifts even though i will be focusing mostly on hypertrophy of mainly arms and quads (my exercise)

    Basically
    Day 1 chest/back
    DB Incline 10x10
    DB Row 10x10
    Day 2 Legs/abs
    Squats 10x10
    Day 3 off
    Day 4 Arms/shoulders
    BB extension 10x10
    BB curls10x10
    Day 5 off
    Day 6 repeat day 1

    http://www.charlespoliquin.com/Artic..._Training.aspx
    http://www.charlespoliquin.com/Artic..._Training.aspx
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  2. #2
    IPF4LYFE arian11's Avatar
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    The Olympic lifters who used this program used it in the off season to put on muscle mass. Since they were already elite lifters, they probably didn't need to have that high of a frequency on the competition lifts that far out from competition. So this program will really limit you in maintaining or improving technique on the Olympic lifts if you aren't already elite at them. So you have to decide, do you want to do GVT to put on some size and then get back to high frequency Olympic training or do you want to follow a high frequency Olympic program and continue improving technique and strength on the main lifts. Personally, I would go with the latter. You can get your quads plenty big from Olympic lifts, squats and eating. And if you want bigger arms, just throw in a couple exercises at the end of your workout for alittle more stimulation of the arms.
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  3. #3
    Registered User nmreino's Avatar
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    high rep oly sounds like crossfit to me
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  4. #4
    NorseManPowerlifter BigJon55's Avatar
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    Originally Posted by arian11 View Post
    The Olympic lifters who used this program used it in the off season to put on muscle mass. Since they were already elite lifters, they probably didn't need to have that high of a frequency on the competition lifts that far out from competition. So this program will really limit you in maintaining or improving technique on the Olympic lifts if you aren't already elite at them. So you have to decide, do you want to do GVT to put on some size and then get back to high frequency Olympic training or do you want to follow a high frequency Olympic program and continue improving technique and strength on the main lifts. Personally, I would go with the latter. You can get your quads plenty big from Olympic lifts, squats and eating. And if you want bigger arms, just throw in a couple exercises at the end of your workout for alittle more stimulation of the arms.
    ^This. I would find some sort of progression that works well for you with your oly lifts that would also facilitate hypertrophy. I am familiar with 5/3/1 so I'll use it as an example:

    Snatch: 5/3/1
    Squat: 5/3/1
    Front Squat: BBB

    OHP: 5/3/1
    Bench: 5/3/1
    Rows: BBB

    Power Clean: 5/3/1
    Deadlift: 5/3/1
    Romanian Deadlift: BBB

    Barbell Curls:5x10
    Skull Crushers: 5x10
    Chins: 5x10
    Abs

    This isn't something I spent a lot of time thinking up or anything, it's just an example but running this program would help you to maintain strength on your oly lifts and powerlifts while helping you to build some size in the areas you are concerned with.
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  5. #5
    Strength Enthusiast Retardo-pex's Avatar
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    I wouldn't do 10x10 on the oly lifts unless I was well versed in high level oly competition. Even just running GVT with basic exercises is rough, never mind what you go through during a single rep of an olympic lift :P
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  6. #6
    Registered User BabySwole's Avatar
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    Originally Posted by Retardo-pex View Post
    I wouldn't do 10x10 on the oly lifts unless I was well versed in high level oly competition. Even just running GVT with basic exercises is rough, never mind what you go through during a single rep of an olympic lift :P
    He never said he was gonna do 10x10 of oly lifts.. he asked how t integrate them in the GVT program.. Idk anybody who would do 10x10 of OLY lifts lol..
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  7. #7
    Registered User samsont's Avatar
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    Isn't GVT supposed to be one one specific movement or exercise, not do every damn thing you do in the gym 10x10 ? ?
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  8. #8
    Registered User jgreystoke's Avatar
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    10 x 10 is GVT for beginners.

    Advanced GVT is rotated through:

    10 x 5
    10 x 4 with more weight
    10 x 3 with more weight

    Start over with 10 x5 but higher weight than last cycle.

    The Olympic lifters who used 10 sets across probably did something more like:

    10 x 3 x 80
    10 x 2 x 85
    10 x 1 x 90%

    Or just 10 x 2-3, adding a little iron each "heavy" session.

    Doug hepburn used the 10 set method six decades ago. Didn't do him any harm. Won Weightlifting World Championship in 1953 at a whopping 290lbs bodyweight, 5' 8", sans celltech.
    Beginners:

    FIERCE 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631

    Beyond novice, 5 3 1 or see above:)

    Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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