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German Volume Training
- Thread starter miked8c
- Start date
i dont remember the exact percentages but you use smoething like 50-60% of your 1rm for the exercise you choose and do 10 sets of 10 reps with about 1 min rest between sets.
you choose 1 exercise per bodypart
miked8c
New member
So I would do a 10X10 bench press and then maybe 10X10 Chins, what about Isolation exercises though? Could I just throw in some 3x10 isolation exerices at the end after my bench and chins?
And for increasing weight should I wait till I can do 10x10(minute rest) and then move up in weight, like the 5x5 scheme?
And for increasing weight should I wait till I can do 10x10(minute rest) and then move up in weight, like the 5x5 scheme?
German volume is 10 sets of 10 reps. Split should look like:-
Push day
Bench press 10 x 10
Militray Press 10 x 10
Dips 10 x 10
Pull day
Chins 10 x 10
BB rows 10 x 10
BB Curls 10 x 10
Legs
Squats 10 x 10
Deadlifts 10 x 10
Leg curls 3 x 10
Leg extensions 3 x 10
Done it many times myself. Pretty good for shocking things up. Wouldnt do it for more than 6 weeks though.
Push day
Bench press 10 x 10
Militray Press 10 x 10
Dips 10 x 10
Pull day
Chins 10 x 10
BB rows 10 x 10
BB Curls 10 x 10
Legs
Squats 10 x 10
Deadlifts 10 x 10
Leg curls 3 x 10
Leg extensions 3 x 10
Done it many times myself. Pretty good for shocking things up. Wouldnt do it for more than 6 weeks though.
Thats the worst GVT routine i have ever seen. The whole point of it is to overload the body with more volume than it is used to. Its all in the name! That guys had a shocker right there with that one.....cable rows as the only back exercises??!! is he for real??
bblazer
Banned
I could never, EVER, do 10x10 on squats and deads on the same day for more than 2 workouts.
B-
No such thing as never bro. Get your head right and im sure you could. I have and it fuckin wrecks you. The whole idea of it though, its a crazy volume routine which shocks you completly. I tried doing it both ways sqauts before deads and alternate each week. Hardest workout i have ever had in my life. Does work though!
bblazer
Banned
After my DL workout alone, I usually have to lay on the floor for 15 min just get my back to release a little so I can do my assistance work.
But you are right, I should probably have said that I could never imagine doing 10x10 squats and deads in the same workout.
B-
+100 lol...unless you're lifting pussy weights
bblazer
Banned
Please do not call my rubber covered green and fuchsia colored dumbbells "pussy weights."
B-
I didnt see anything wrong with it. The whole point is to do one exercise.
I wouldnt use this routine. Too much. I wouldnt squat and deadlift on the same day either.
Because something is hard doesnt make it effective. I think its too much and asking for an injurt. I would also limit compound exercises for safety as well.
Are you picking on me or wot?!?! I see where you are comming from with your points, but you are all missing the major training method here. GVT is a method used to SHOCK you into new growth. It is used for short periods of time and when used this way (i have to pay testiment to it - it really does work) it can really spark new growth. I did mention not to go over 6 weeks on this routine. Saying this is "too much" or overtraining does not make sense in this case. This routine is based upon volume, and lots of it. It works by working at a higher volume than you usually do (alot more in some cases) and completly shocking things up and taking you out of the comfort zone. Which lets face it, alot of us fall into from time to time.
The routine is 3 times a week, so you are resting 4 days. If you think this is too much, dont do the routine. I wont loose any sleep over it, just trying to help people out, when i saw a GVT thread i thought id chip in - iv used it to kick myself up the arse time and time again over the years.
Its a radical routine which will hit you in a way your 5 day traditional split wont. If you want to try German Volume Training, and i would recommend it to anyone whos at a platau or in a rut....try this routine for 4-6 weeks. Its always worked wonders for me anyway.
The routine is 3 times a week, so you are resting 4 days. If you think this is too much, dont do the routine. I wont loose any sleep over it, just trying to help people out, when i saw a GVT thread i thought id chip in - iv used it to kick myself up the arse time and time again over the years.
Its a radical routine which will hit you in a way your 5 day traditional split wont. If you want to try German Volume Training, and i would recommend it to anyone whos at a platau or in a rut....try this routine for 4-6 weeks. Its always worked wonders for me anyway.
sparkant
New member
i bet a lot of guys do 10 sets in there normal workouts including warmups , thats excactly what the first 5 or 6 sets of gvt feel like(warm ups) it only gets hard at around set 7 and set 10 is the only set where most people hit failiure, the 60 second rest is vital , anymore and the routine is too easy 60% of 1rm is a bit light imho i use more like 65%
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