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Vanchatron
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I'm just wondering what a proper GVT (German Volume Training) routine would look like. I designed my GVT routine off the following link - German Volume Training 10 sets of 10 reps. Basically it says for each bodypart, pick ONE compound exercise only and do 10x10 on that exercise. Then for smaller muscles such as Biceps/Triceps/Calves you can do 3 sets of 10-15.
I then came up with the following:
This routine follows basically everything that was suggested in the link shown above (which I assumed was a proper GVT routine), but apart from the legs day, the other 2 days don't really feel all that intense at all & even when doing leg day, it's only my lower back that feels pain the following few days. I'd read articles/threads about how intense GVT was and how it had people throwing up as soon as they finished one session, but I can't see how this would bring that about at all.
It just doesn't seem enough, considering it's meant to be one of the kings of volume routines. I even superset Chest/Back, Quads/Hams & Biceps/Triceps but even then it just doesn't feel as intense as I would have expected. I'm left at the end feeling like I haven't done enough. There's no traps work, there's no rear or lateral delt work & there's no upper chest work either which I feel is another downside. Granted, in Bill Starr's 5x5 routine HE doesn't include exercises for rear/lateral delts and traps/upper chest but because you're going so heavy + doing things like deadlifts, those smaller muscles usually take care of themselves.
Basically what I planned on doing was one 6 week cycle of 5x5, followed by a 6 week cycle of GVT (10x10) & then have a 1 week rest, & start over again come the following week. I figured this would be a decent way to get up size AND strength and to keep things feeling fresh so I don't get adapted etc. Although the 5x5 works brilliant, the GVT just seems silly.
Anyway, to rap this up, as I said I just feel like the GVT I'm doing at the moment is far from optimal & was wondering what everybody's thoughts on this were, or whether anybody has a link to a PROPER GVT routine, because I know Bill Starr's 5x5 has a proper link to his.
Thanks.
I then came up with the following:
This routine follows basically everything that was suggested in the link shown above (which I assumed was a proper GVT routine), but apart from the legs day, the other 2 days don't really feel all that intense at all & even when doing leg day, it's only my lower back that feels pain the following few days. I'd read articles/threads about how intense GVT was and how it had people throwing up as soon as they finished one session, but I can't see how this would bring that about at all.
It just doesn't seem enough, considering it's meant to be one of the kings of volume routines. I even superset Chest/Back, Quads/Hams & Biceps/Triceps but even then it just doesn't feel as intense as I would have expected. I'm left at the end feeling like I haven't done enough. There's no traps work, there's no rear or lateral delt work & there's no upper chest work either which I feel is another downside. Granted, in Bill Starr's 5x5 routine HE doesn't include exercises for rear/lateral delts and traps/upper chest but because you're going so heavy + doing things like deadlifts, those smaller muscles usually take care of themselves.
Basically what I planned on doing was one 6 week cycle of 5x5, followed by a 6 week cycle of GVT (10x10) & then have a 1 week rest, & start over again come the following week. I figured this would be a decent way to get up size AND strength and to keep things feeling fresh so I don't get adapted etc. Although the 5x5 works brilliant, the GVT just seems silly.
Anyway, to rap this up, as I said I just feel like the GVT I'm doing at the moment is far from optimal & was wondering what everybody's thoughts on this were, or whether anybody has a link to a PROPER GVT routine, because I know Bill Starr's 5x5 has a proper link to his.
Thanks.
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