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-   -   German Volume Training Feedback (http://www.muscleandbrawn.com/forum/showthread.php?t=1281)

BendtheBar 11-22-2009 11:09 PM

German Volume Training Feedback
 
Received this from someone who ran German Volume Training:

Quote:

I have completed 9 weeks of the German volume training but I have added a twist to the routine. For the first week, I maintained the prescribed method of the workout by using one weight for ten sets and one secondary movement thereafter. Starting week two is when I added a twist. Here is the workout I have adopted scince week one:
Day 1: Chest / Triceps
Set Weight Reps
Incline Bench Press 1 135 10
2 140 10
3 145 10
4 150 10
5 155 10
6 160 10
7 165 10
8 170 10
9 175 10
10 180 10
Flat Bench flyes 1 45 10
2 50 10
3 55 10
4 60 10
Dips 4 X 10
Cable Crossovers 4 X 10

Day 2: Legs / Biceps
Front Squats 1 135 10
2 145 10
3 155 10
4 165 10
5 175 10
6 185 10
7 190 10
8 195 10
9 200 10
10 205 10
Hack Squats 1 90 10
2 180 10
3 270 10
4 360 10
Leg Press 4 X 10 (Adding 90lbs. each set)
Leg Ext. 3 X 15
Leg Curls 3 X 15
Still-legged deads 3 X 15
Calf Press 3 X 15
Seated Calf raise 3 X 15
Head Bangers 5 X 10 (add 5lbs each set)
Push Downs 5 X 10 (add 5lbs each set)
Barbell Curls 1 40 10
2 45 10
3 50 10
4 55 10
Preacher Curls 4 X 10
Reverse Curls 4 X 10
Wrist Curls 4 X 20

Day 3 Shoulders / Back
Setted Military Press 1 135 10
2 140 10
3 145 10
4 150 10
5 155 10
6 160 10
7 165 10
8 170 10
9 175 10
10 180 10
Barbell Shrugs 1 225 10
2 275 10
3 315 10
4 325 10
5 350 10
6 365 10
7 375 10
8 385 10
9 395 10
10 405 10
Dumbell Laterals 3 X 15
Front Laterals 3 X 15
Rear Laterals 3 X 15
T Bar Row 5 X 10 (add 45lbs. each set)
Cable pulldowns 5 X 10 (add 15lbs each set)
Dumbell Pullovers 3 X 10
30 minutes of abs each day of weight training
**** After day 3, day 4 is rest day concerning weight training but 60 minutes of cardio.
**** Days 5 through 6
Same routine but cut reps down to 5 reps per 10 sets and add 10 pounds
between sets.
Now donít tell me this will not work; Iím 45 years old and in the best shape Iíve ever been in. In a workout like this, ďWILLĒ means everything. I eat a balanced diet and supplement with a daily multi vitamin and EAS protein drinks twice a day.

When I started this routine I was 247lbs at 27% body fat. Now Iím 212 at 14% body fat and Iíve gained about an inch on my arms, thighs,calves, and neck plus I can see considerable size in my chest while reducing my waist from a +38 to a -33.

Give this a tryÖIf you get through it, youíll see it. Trust me.

brutus1964 11-23-2009 08:33 PM

Martin Berry
 
The routine above this post is my routine. I threw this twist in on an already great routine but I left out my Ab workout that I do everyday I do resistance training:

Weighted leg raise with hip role
Superset with
Role outs with the Ab wheel
4 X 25

Incline Set-ups with decending weight pattern
Set 1 65lb (DB) 10 reps / No rest
55lb (DB) 10 reps / No rest
45lb (DB) 10 reps / No rest
35lb (DB) 10 reps/ No rest
No weight burn out!
(Do 2 sets)
Cable twists
Low cable 3 sets at 40lbs
Eye Level cable 3 set 40lbs
High cable 3 set 40lbs
Side bends on hyperextension chair
3 set 25
Finish up with "Cork Screws"
3 set 25 with 25lb plate.

I do this routine with every weight training day and sometimes I'll even do it on one of the two cardio days...Depending on how I feel, I am 45 years old.:rockon::rockon:

BendtheBar 11-23-2009 08:34 PM

I know I said this to you via email, but I have amazing respect to anyone that does GVT that long. Great job! And keep us updated.

chess315 11-25-2009 02:40 AM

I always wanted to do german volume but it would make you weaker then shit I have no doubt about that. I think it would be good for a fullbody person or powerlifter to get the muscles to hold more gycogen and water and give the round look and possible facia stretching. When you train such away I think it would make muscles more endurance orrintated

AthleteCreator 11-25-2009 09:38 AM

Highly disagree with the whole "weaker than shit" statement.

Prior to starting GVT last spring my 1RM for bench was 280.

After 9 weeks of GVT my 1RM only dropped to 265.

chess315 11-26-2009 01:34 AM

well mabey I did go over board but that would still be a a large strenth drop strength drop

dmaipa 12-01-2009 05:50 PM

Quote:

Originally Posted by BendtheBar (Post 11655)
Received this from someone who ran German Volume Training:

After reading that workout routine..i think i was sweating after reading it. For my body, I know that it would be too much for me..just thinking about doing around 190 reps (if i did my math right) just for my chest seems crazy!

I'm glad it worked for this guy, but for me it just seems like too much volume for me..

BendtheBar 12-01-2009 07:59 PM

Quote:

Originally Posted by dmaipa (Post 12970)
After reading that workout routine..i think i was sweating after reading it. For my body, I know that it would be too much for me..just thinking about doing around 190 reps (if i did my math right) just for my chest seems crazy!

I'm glad it worked for this guy, but for me it just seems like too much volume for me..

The day I did squats GVT style, when I was finished I felt like ripping apart a bear with my hands and eating him to the bone. Then I realized I couldn't walk up the stairs.


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