German Volume Training

K

kadzzy

Registered
Hi to all here!

Great to see an Australian forum with a community full of legends. I've been on some other forums and to be honest, the amount of keyboard warriors I've come across just puts you off. It'actually surprising not see anything like that here. I guess the admins just kick'em off LOL. Anyways had a question for you all, anyone here tried 'German Volume Training'?
 
Totally agree with you... lol. It's a clean forum here.

GVT, I have tried it. Good workout but very time-consuming!!
 
I use GVT everytime I come back after a long layoff, a few months or more. I usually do a simple basic routine using only compound movements with 3 additional sets at the end for smaller body parts. It does run longer than a normal routine time wise but the results are well worth it if done correctly utilising the rep sequences as outlined in most articles and the rest between sets as well. I run it for the 1st 30 days to shock my body back into the swing of things then, if still not responding by 2nd month I'll go to an 8x8.

Yes, it is taxing. Too many guys try and do too much cause it looks like a simple routine on paper until you hit it the way it's supposed to be done. As far as hypertrophy goes GVT is among my top workouts.
 
hus0001 said:
I did try it for 4 weeks straight. Don't think I will do it again. Takes too much time - too many sets and I find it takes a toll on my body.
Click to expand...
Totally agree, Never made it through first few weeks. Good for young people with to much idle time and energy.
 
kadzzy said:
Hi to all here!

Great to see an Australian forum with a community full of legends. I've been on some other forums and to be honest, the amount of keyboard warriors I've come across just puts you off. It'actually surprising not see anything like that here. I guess the admins just kick'em off LOL. Anyways had a question for you all, anyone here tried 'German Volume Training'?
Click to expand...
Hey mate, yeah I tried it for a few weeks but in the end I kind of stopped enjoying and looking forward to my workouts. 10 sets was just too much, I found it difficult to get the mind connection after set 6 or thereabouts and ended up doing "junk sets".

I'm still kind of high(ish) volume doing a pretty standard PPL for 6 x 50 minute sessions per week.

Good luck if you're giving it a go.
 
@kadzzy I did this a few times in my early twenties when I was doing powerlifting and strongman comps.
It's very psychologically taxing, the volume accumulates pretty quickly and motivation can die quickly.
I think it's worth doing just as something to experience, but I'm not sure I'd recommend it as the be all and all program all lifters must do that you see it touted as. It also is meant to be a PL template if your thinking about it for bodybuilding style training there are way more efficient muscle growth programs out there
 
Thanks to everybody for their valuable input. I'm going to give it a go and see ... just curious to try something different. I'm posting below on what my plan is... I did alot of googling :) to find a plan and thought I would share it with everyone.

Monday - Chest and Back

Barbell Bench Press: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Bent-Over Barbell Row: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Incline Dumbbell Flyes
Lat Pulldowns

Tuesday - Legs and Abs

Squats: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Lying Leg Curls: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Calf Raises
Hanging Leg Raises

Wednesday - Rest or Active Recovery

Thursday - Arms and Shoulders

Barbell Bicep Curls: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Skull Crushers: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets
Shoulders Exercise:

Seated Dumbbell Press: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Lateral Raises
Tricep Pushdowns

Friday - Legs and Abs

Deadlifts: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Leg Press: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Seated Calf Raises
Cable Crunches

Saturday - Rest or Active Recovery

Sunday - Repeat or Full Rest
 
kadzzy said:
Thanks to everybody for their valuable input. I'm going to give it a go and see ... just curious to try something different. I'm posting below on what my plan is... I did alot of googling :) to find a plan and thought I would share it with everyone.

Monday - Chest and Back

Barbell Bench Press: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Bent-Over Barbell Row: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Incline Dumbbell Flyes
Lat Pulldowns

Tuesday - Legs and Abs

Squats: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Lying Leg Curls: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Calf Raises
Hanging Leg Raises

Wednesday - Rest or Active Recovery

Thursday - Arms and Shoulders

Barbell Bicep Curls: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Skull Crushers: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets
Shoulders Exercise:

Seated Dumbbell Press: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Lateral Raises
Tricep Pushdowns

Friday - Legs and Abs

Deadlifts: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Leg Press: 10 sets of 10 reps (60-70% of 1RM)
Rest: 90 seconds between sets

Accessory Work (optional, 3 sets of 10-15 reps):
Seated Calf Raises
Cable Crunches

Saturday - Rest or Active Recovery

Sunday - Repeat or Full Rest
Click to expand...
Looks great if you consider first 5 sets a warmup- I can’t see how you could keep the intensity up for 10 but I admire your enthusiasm and look forward to an update
 
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