Some Questions Regarding German Volume Training!

[Vanchatron]

I am close to finishing my 5x5 cycle & wanted to try out GVT for the first time as it'd be a nice change. I have some questions though:


- The following link gives an example of a GVT routine. One thing that stood out to me is that no deadlifts are incorporated. Why is that? It's the same with all the other GVT routines I've seen across the web. Here's the link - German Volume Training 10 sets of 10 reps

- For Leg day it says "10 sets of 10 reps for legs" then some calf work. Does this mean JUST squats or some hamstring work included aswell such as Stiff Leg Deadlifts? Bill Starr's 5x5 routine DOESN'T include hamstring work & just relies on Squats for leg development. Is this the same with GVT?

- All of the GVT routines I've seen online have the following setup... Mon: Chest/Back, Wed: Legs/Abs, Fri: Shoulders/Arms. Is there a reason for this? I'm just curious as to why the routine isn't setup something like Mon: Chest/Tri's, Wed: Legs/Abs, Fri: Back/Bi's. It's a pretty odd setup that I've not really seen before, and was just a little concerned that it may not be optimal. Is it because it allows opposing muscle groups to be worked in the same session? I'm not sure.



Anyway, for now that's all the questions I have. Hopefully somebody with a bit of knowledge of this routine can help me out. Thanks a lot.

 

[SaiBoT]

Here bro check this link Bodybuilding.com - Charles Poliquin - German Volume Training!.

 

[SouthernLord]

Mmmm...10 sets of 10 back squats. I would have to use like 185 lol. I would also probably die. That being said i have heard GVT is a great program and you will probably gain a ton of muscle giving your past program. Of course that is if your diet is in check. Be mindful of over use injuries from all that volume. I would only do the program for the length of time Coach Poliquin prescribes... If you make it that long lol. Good luck and keep us updated.

 

[SaiBoT]

Mmmm...10 sets of 10 back squats. I would have to use like 185 lol. I would also probably die. That being said i have heard GVT is a great program and you will probably gain a ton of muscle giving your past program. Of course that is if your diet is in check. Be mindful of over use injuries from all that volume. I would only do the program for the length of time Coach Poliquin prescribes... If you make it that long lol. Good luck and keep us updated.

CP is the man indeed! Once I finish my cycle I will be doing GVT for PCT, to keep my gains, or even get bigger.

 

[SouthernLord]

CP is the man indeed! Once I finish my cycle I will be doing GVT for PCT, to keep my gains, or even get bigger.

lol I don't see how you can't grow doing this type of program. I have read of people gaining 10-15 pounds doing this program in 6-8 weeks. Of course these people went from a low volume training approach and had all their shit together nutritionally. One day I might man up and try it myself.

 

[ExtraMile]

If say you wernt sure to go for begginner or intermediate, could you mix some moves from one and some from another?

 

[Tatyana]

I would think that opposing muscle groups are used as once you do 10 x 10 on chest, your triceps would be too frazzled to do any more volume on them.

I have GVT worked into my routine, but I don't do it for weeks on end, I have one week every month of high volume training.

I really love it, and it does get good results, but if you are doing it properly, the chances of over-training are substantially higher than with other training types IMHO.

 

[SaiBoT]

lol I don't see how you can't grow doing this type of program. I have read of people gaining 10-15 pounds doing this program in 6-8 weeks. Of course these people went from a low volume training approach and had all their shit together nutritionally. One day I might man up and try it myself.

This kind of training must be painful, I'm wondering how long will I be able to remain on my feet after 10x10 of squats... LOL