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  1. #1
    Registered User pinfante's Avatar
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    German Volume Training Question

    For the chest day, of course you want to flat bench 10 X 10 but doesnt German Volume Training kid of neglect the upper chest with no incline movement?
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Follow up the 10x10 flat bench with 10x10 incline and find out.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  3. #3
    Registered User cmacken's Avatar
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    GVT is just a volume and timing protocol. The exercises you use are up to you.
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  4. #4
    Registered User pinfante's Avatar
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    Originally Posted by TolerantLactose View Post
    Follow up the 10x10 flat bench with 10x10 incline and find out.
    As in alternate each chest session?
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  5. #5
    Registered User pinfante's Avatar
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    Originally Posted by cmacken View Post
    GVT is just a volume and timing protocol. The exercises you use are up to you.
    I was trying to write out a program for myself. For years iv been a 7 day a week guy so i can spread the work out pretty well. Only I cant do is deadlift due to 2 hearniated disc in my lumbar.

    Saturday
    Flat Bench 10x10
    Rows 10x10

    Sunday
    Squats 10x10
    Calf Raises 10x10

    Monday
    Overhead DB Presses 10x10
    Seated Lat Pull Downs 10x10
    Random Ab work

    Tuesday
    Curls 10x10
    Triceps 10x10
    Side Laterals 6x12

    Wednesday
    Incline DB 10x10
    Rear Delts 6 x 12
    Random ab work

    Thursday
    Hang Cleans 10x10
    Calf Raises 5 x 12

    Friday
    Side Laterals 6x12
    Rear Delts 6x12
    Random ab work


    Not sure i keep rearranging ****...
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  6. #6
    Registered User BeginnerGainz's Avatar
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    Originally Posted by pinfante View Post
    I was trying to write out a program for myself. For years iv been a 7 day a week guy so i can spread the work out pretty well. Only I cant do is deadlift due to 2 hearniated disc in my lumbar.

    Saturday
    Flat Bench 10x10
    Rows 10x10

    Sunday
    Squats 10x10
    Calf Raises 10x10

    Monday
    Overhead DB Presses 10x10
    Seated Lat Pull Downs 10x10
    Random Ab work

    Tuesday
    Curls 10x10
    Triceps 10x10
    Side Laterals 6x12

    Wednesday
    Incline DB 10x10
    Rear Delts 6 x 12
    Random ab work

    Thursday
    Hang Cleans 10x10
    Calf Raises 5 x 12

    Friday
    Side Laterals 6x12
    Rear Delts 6x12
    Random ab work


    Not sure i keep rearranging ****...
    Looks like a good way to get all over tendinitis.
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  7. #7
    Registered User pinfante's Avatar
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    Originally Posted by BeginnerGainz View Post
    Looks like a good way to get all over tendinitis.
    oddly thats lower than my usual volume. i started tracking and was shocked to find out i was doing 190 sets a week. so i took a deload and currently doing 125 on my new plan. Trying to lower the volume. I handle high volume pretty well i guess...
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Originally Posted by pinfante View Post
    oddly thats lower than my usual volume. i started tracking and was shocked to find out i was doing 190 sets a week. so i took a deload and currently doing 125 on my new plan. Trying to lower the volume. I handle high volume pretty well i guess...
    You worked out every single day in your old routine?

    Not trying to be facetious I’m genuinely curious
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  9. #9
    Registered User pinfante's Avatar
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    Originally Posted by BeginnerGainz View Post
    You worked out every single day in your old routine?

    Not trying to be facetious I’m genuinely curious
    iv been for about the last 7 years... although there was one christmas i missed a workout
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  10. #10
    Registered User WolfRose7's Avatar
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    It's just kinda trash IMO, way to overboard for Hypertrophy volume, and to many reps for clean strength work.

    10 sets of 5 on strength movements and 5 sets of 10 on Hype work would probably just be better overall, definitely lower fatigue
    5 day full body crew

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  11. #11
    Registered User BeginnerGainz's Avatar
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    Originally Posted by pinfante View Post
    iv been for about the last 7 years... although there was one christmas i missed a workout
    I have to wonder at what overall intensity you’re training at. That sounds like you don’t do much if any hard sets.
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  12. #12
    Registered User pinfante's Avatar
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    Originally Posted by BeginnerGainz View Post
    I have to wonder at what overall intensity you’re training at. That sounds like you don’t do much if any hard sets.
    Actually on the compounds lifts the last 3 sets or so i take to failure or a RIR of 1 on the bench and 2 on squat. All other movements are to failure or pretty damn close on all the accessories.
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  13. #13
    Registered User air2fakie's Avatar
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    Originally Posted by pinfante View Post
    iv been for about the last 7 years... although there was one christmas i missed a workout
    Seriously you need to get out more. It's one thing to have a 7-day/week program, it's another thing to actually be able to do every workout minus one over 7 years.
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  14. #14
    Registered User pinfante's Avatar
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    Originally Posted by air2fakie View Post
    Seriously you need to get out more. It's one thing to have a 7-day/week program, it's another thing to actually be able to do every workout minus one over 7 years.
    Working out is a treat to me. Plus i own my own business so i dont always have to be in the business...
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  15. #15
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by pinfante View Post
    As in alternate each chest session?
    No. Same workout.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  16. #16
    Registered User jademonkey's Avatar
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    When I did GVT it was just squat, bench, OHP, and pull ups.

    Have you tried 10x10 with 90 seconds rest to failure on the last sets? Do you really want to do that twice in one workout?
    Just gonna tell the gym manager it's only chalk your snorting?
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  17. #17
    Registered User pinfante's Avatar
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    Originally Posted by jademonkey View Post
    When I did GVT it was just squat, bench, OHP, and pull ups.

    Have you tried 10x10 with 90 seconds rest to failure on the last sets? Do you really want to do that twice in one workout?
    Just gonna tell the gym manager it's only chalk your snorting?

    how were your results? How did you split it up?
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  18. #18
    Registered User jademonkey's Avatar
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    Been a year or so. I think I just kept my normal splits (PPL variation) and only did the volume once a week for each exercise. I'm a "wing it" kinda guy though. Probably didn't need the GVT, but it was a fun way to keep it interesting and hard, especially squats. Squats sucked. But it really brought up my squat and press, which was good cuz my squat was lagging terribly.
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  19. #19
    Registered User SoCalHurler's Avatar
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    Originally Posted by pinfante View Post
    how were your results? How did you split it up?
    I was taught something similar to this in my early 20s, was informed it looked like some GVT variation in the forum - just bench, squat, shoulder press, deadlift, then superset arms, 10x10, M-F (one each day). Over the years I've rearranged it to
    M- wide grip bench/seated wide grip cable row
    T- squat/seated calf raise
    W- chinup/dip (assisted for me, haha)
    Th- trap bar DL/standing calf raise
    F- shoulder press/seated narrow grip cable row

    Usually only do it 3-4 weeks though, then switches to 5x5 for a few weeks then 3x3.

    This time around what I've noticed is around set 7 I start using muscles I'd been compensating for. Ex. I'm very quad dominant on squats, but come set 7-8 I really feel my glutes engaging. Same with bench, feeling my pecs after tris get tired.

    If I can get 5 sets of 10, I'll do the last 5 to near fail. Once I get 9 sets of 10 (and whatever number the 10th set), up the weight.
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