Please Scroll Down to See Forums Below Whats peoples experience with german volume training and steroids. Did any of yall get great results? For those that do not know what GVT is its doing one exercise 10 sets of 10 reps at around 70% of 1RM. Found out about it through Charles Poliquin. First in old muscle media and then in t-mag.com Any personal experiences or insight would be greatly appreciated.
German Volume Training 10X10
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SofaGeorge
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I did GVT the first time off juice... and got staggering results... went up 7-8 lbs of muscle in a matter of weeks... incredible natural strength and size gains. I tried GVT a few times after that... never got the great results again that I got that first time.
I used the Polquin program out of MM2K.
I used the Polquin program out of MM2K.
Bulldog_10
New member
I haven't used it...but it looks like a good program...I'd give it a shot. Anything Poliquin recommends, I'd say is good to go...he's the man.
Zander1983
New member
There are better ways. I've tried it for a few workouts but got very burnt out. I don't think it is a very efficient program.
collegiateLifter
New member
i tried it and did NOT Like it. Very hard work with 0 results is not worthwhile for me.
SofaGeorge
New member
collegiateLifter said:
Did you do the full program or drop out after a few workouts. I didn't see anyone at Gold's who didn't get good results who did the entire cycle.
PolishHammer1977
New member
I did it for 2 weeks and then I overtrained.
collegiateLifter
New member
SofaGeorge said:
I ran the full thing for atleast 3 weeks, i can go dig up my old training logs. I didn't get much stronger at all, felt burnt out, just a waste.
D
Debaser
Guest
SofaGeorge said:
And I assume these were natural, genetically average trainees?
Zander1983
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SeymourCuts
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Good fat loss results combining it with a Keto diet. It is glycogen depleting and gives a good Growth Hormone spike. I had to change it a bit for myself, as the delt work is negligible. But it is a muscular endurance program, which means you lose some on your 1 rep max and possibly some quickness. It's not much for athletic mass for these reasons, but I can see it blowing some people up with a good surplus diet.
I don't have any direct experience w/GVT but yeah it sure sounds like it would most probably be effective only after a layoff of some sort. Then again if calories and protein are high, and intensity is not too high, I'd guess there'd be an increase in muscle mass accompanying the increase in muscle endurance. Just a guess. Wouldn't trade it for WSB though.
SofaGeorge
New member
Zander1983 said:
That is NOT the program. It is another version of it. I would only recommend the origninal program. I nver got ANY benefit off the variations.
SofaGeorge
New member
collegiateLifter said:
You didn't run the full thing because is isn't a 3 week program. You did the exercises for three weeks and dropped out.
I doubt I would have experienced much gain if I had dropped out after three weeks either.
SofaGeorge said:
Can we get the routine?
SofaGeorge
New member
Debaser said:
Correct. None that I know of were juicing... and they were all regular people. Gold's Venice, though the Mecca of bodybuilding, is still just a neighborhood gym. Most people who work out there are average people from the neighborhood... not pros.
SofaGeorge
New member
Interesting to see all of the disparaging comments. It is definitely a tough program... most people can't survive leg day... but for those who completed it - it is definitely the best one time program I ever did... and many others had results similar to mine.
CipherLock said:
bumpity bump
SofaGeorge
New member
SAGAT said:
I don't know if ONLY the original works... or if GVT simply only does its thing once.
I did the original program that came out in MM2K. I got great results on that one... so did my wife. It was kind of the rage at Gold's at the time... so everybody was trying it. It was a truly killer workout... and a huge number of people dropped out. They couldn't complete it.
It seemed like everybody who completed the program had good results... all about the same 7-8 lbs of muscle mass and much strength.
The original program had 2 additional phases. Many of us tried the additional phases... no one had good results even though many of us finished the programs. I later tried another variation... again with no good results.
So... who knows. I got great results... but only once. I've never met anyone who got good results doing GVT twice.
This could be because the "over training" element is heavy. You finish a couple months on GVT desperate to take a break. I don't think I would have stuck with it if the program were even 3-4 weeks longer. (Leg day... you would see guys dripping sweat onto the floor. No joke.)
SofaGeorge
New member
CipherLock said:
Nope... not even close.
SAGAT
New member
hmm i like that kinda thing, sweat dripping on the floor . i get that myself too but that's cause of the heat, not cause i'm hardcore or anythingSofaGeorge said:
but to stay on topic, it's kind of a onetime thing? so, would you say it is a good program for getting out of a rut?
dammit i wanna try this thing right now, too bad today's a rest day
SofaGeorge said:
Are you looking for it? Can anyone find it?
Bulldog_10
New member
SofaGeorge
New member
Bulldog_10 said:
That's it! That's the original.
SofaGeorge
New member
SofaGeorge said:
Let me qualify that... the exercises look the same... but it looks shorter. I think we did the original program for 6-10 weeks.
It's been 8 years... so I can't fully remember.
The follow up also doesn't seem to be the same.
Regardless, that is going to be close enough.
collegiateLifter
New member
SofaGeorge said:
by GVT i am talkin about in the classical sense of the 10x10 workouts on a 5 day split that poliquin posted on MM2k.
After doin this workout for 3 weeks, that would mean i'd already done each individual workout 4 times. Poliquin always states that you adapt in 6 workouts.... well by my 4th, i was already stagnated, and in some cases dropping down in peformances. Why would I continue? Go heavier or go home certainly didn't seem applicable to me here.
SofaGeorge
New member
SAGAT said:
I did the accesory work. I followed the original program EXACTLY as it was written... did the exact exercises... followed the exact timing.
I had done Shawn Phillips HOW TO ADD 40 LBS TO YOUR BENCH IN JUST 6 WEEKS with great results... twice. So I was predisposed at teh time to be a believer in MM2K programs.
main goal
Main thing I am looking to do is lean up a little and gain some size and strength. Doing 75mg of winnie a day and thats it. Taking some methoxy 7 and hot rox along with it. Diet is clean. I am currently 5'8" 175 14% trying to get down to 9-10% and keep weight the same. So far this is my personal experience. I tried it last spring and I train like a mad man when I am healthy. I killed one person who was willing to do it. He couldn't keep up and was bigger than me and stronger than me. I only did it for a few times and my joints started aching. The thing is I wasn't on any thing at the time. So I figure I am on a cycle of winnie and my recovery should be enhanced from the winnie. So far I love it. Did 10X10 on flat DB presses and superseted with pullups for monday. Tuesday I am rehabbing hip injury. So what I did is 9 sets of quad exercises (1set per exercise: Squats only bar, bulgarian squat, hack squat, 1 legged squat, front lunge, 45 degree lunge, skaters lunge, hip abduction, hip adduction, leg extensions) .......Hams I did the same 1 set per exercise (1 leg kneeling leg curl, leg curls, back extensions, 1 leg kickbacks, good mornings, swiss ball ham curls) then I finished with 10 sets of 10 on leg raises(weighted) and 10 sets of 10 of 1 leg calf raises. Needles to say this worn my ass out. Tired the rest of the day. Been eating tons of protein trying to get around 300gms. Today I did arms and shoulders. 10 sets of 10 of side lat. raises, overhead extensions, and hammer curls. My whole body is soar and worn out. Tomorrow is rest day (brisk walking thats it) Friday 2-3 sets per muscle light weight (more of just a total body light day to get some blood moving to each muscle to enhance recovery) Sat. and Sunday are total rest days other than brisk walks. I know I may catch hell for this, but got to experiment. Thanks for all the feedback. I see its a mix of good and bad. Sounds like a lot of overtraining and I agree that this can happen easily if you are not precise with nutrition and rest. Also I am trying it simply because I am on gear now. Well thanks again brothers and look forward to more responses. Peace.
Main thing I am looking to do is lean up a little and gain some size and strength. Doing 75mg of winnie a day and thats it. Taking some methoxy 7 and hot rox along with it. Diet is clean. I am currently 5'8" 175 14% trying to get down to 9-10% and keep weight the same. So far this is my personal experience. I tried it last spring and I train like a mad man when I am healthy. I killed one person who was willing to do it. He couldn't keep up and was bigger than me and stronger than me. I only did it for a few times and my joints started aching. The thing is I wasn't on any thing at the time. So I figure I am on a cycle of winnie and my recovery should be enhanced from the winnie. So far I love it. Did 10X10 on flat DB presses and superseted with pullups for monday. Tuesday I am rehabbing hip injury. So what I did is 9 sets of quad exercises (1set per exercise: Squats only bar, bulgarian squat, hack squat, 1 legged squat, front lunge, 45 degree lunge, skaters lunge, hip abduction, hip adduction, leg extensions) .......Hams I did the same 1 set per exercise (1 leg kneeling leg curl, leg curls, back extensions, 1 leg kickbacks, good mornings, swiss ball ham curls) then I finished with 10 sets of 10 on leg raises(weighted) and 10 sets of 10 of 1 leg calf raises. Needles to say this worn my ass out. Tired the rest of the day. Been eating tons of protein trying to get around 300gms. Today I did arms and shoulders. 10 sets of 10 of side lat. raises, overhead extensions, and hammer curls. My whole body is soar and worn out. Tomorrow is rest day (brisk walking thats it) Friday 2-3 sets per muscle light weight (more of just a total body light day to get some blood moving to each muscle to enhance recovery) Sat. and Sunday are total rest days other than brisk walks. I know I may catch hell for this, but got to experiment. Thanks for all the feedback. I see its a mix of good and bad. Sounds like a lot of overtraining and I agree that this can happen easily if you are not precise with nutrition and rest. Also I am trying it simply because I am on gear now. Well thanks again brothers and look forward to more responses. Peace.
D
Debaser
Guest
Sometimes nutrition and rest are irrelevent, i.e. you could eat 10,000 calories a day and get 12 hours of sleep a night and still overtrain on that program.
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