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View Full Version : Before pics... Advanced German Volume Training



Meat_Head
06-23-2005, 12:34 PM
Here are my beginning pics. Advanced GVT is supposed to take 2 months and add on 8-10lbs of muscle if done properly, so I'm looking forward to some good results. I have a training log in the journal forum if anyone wants to check it out.

Canadian Crippler
06-23-2005, 12:35 PM
Advanced whatever whatever doesn't add on muscle dude. Eating does.

Meat_Head
06-23-2005, 01:27 PM
Advanced whatever whatever doesn't add on muscle dude. Eating does.

Well I consider that included in the 'if done properly' part of my post ;)

No one should be lifting hard without their diet and recovery in line.

Gabrielle
06-23-2005, 06:33 PM
everyone responds differently to rep ranges and overall volume and specific exercises. Not trying to discourage you, I hope you have great gains

TheGimp
06-23-2005, 08:57 PM
Looks like we have very similar body structures, I look forward to seeing how things pan out.

Guido
06-24-2005, 10:20 AM
Love the "camera stand" you used. By the way, just what does German Volume Training entail?

Meat_Head
06-24-2005, 11:58 AM
Workout 1

The goal of the Advanced German Volume Training method is to complete 10 sets of 5 reps with the same weight for each exercise. You want to begin with a weight you could lift for 10 reps to failure (10RM), if you had to push it. For most people, on most exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench press 300 pounds for one rep, you would use 225 pounds for this exercise.

So your workout may look like this:

Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3

When using this—or for that matter, any program—you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.

Additional tips will follow after the description of the remaining workouts.


Workout 2

Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So workout 2 would look like this:

Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4

NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as your work capacity will have improved from the first GVT workout.


Workout 3

Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight. Yes, you are reading it correctly—8-9%, not 6-7%.

So Workout 3 might look like this:

Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3

NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye, but stick with it as sets 9 and 10 will be the easiest.


Workout 4

Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do easily. If not, you have the Testosterone count of a castrated field mouse who consumes xeno-estrogens by the barrel.


Workout 5

Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily. Otherwise, you are one of those Americans who eats an average of 60 dozen donuts a year (no kidding, that is what the average American eats, and if you take out the average tofu-eating Oregonian, the average Ohio resident probably eats 79 dozen).


Workout 6

By now you should be able to do 10 sets of 3 at 275 pounds with no problem. If not, your training background is probably slow tempo Kettlebell power snatches performed on the Bosu Ball.

Rest Intervals: When trainees start with this method, they often question its value during the first several sets simply because the weight will not feel heavy. However, there is minimal rest between sets (about 90 seconds when performed in sequence and 90-120 seconds when performed as a superset), which gives you a process of accumulative fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a watch equipped with one to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. For movements such as curls and triceps extensions, use a 30X0 tempo.

Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out—squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 6-8 reps.

Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest intervals, increase the weight on the bar by the percentage outlined in the article and repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Following are some sample routines:

Day 1: Chest and Back

A-1: Barbell Bench Press
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lean-away Chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Parallel Bar Dips
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Arc Dumbbell Rows
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 2: Legs

A-1: Back Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg Curls, feet pointing away from the body
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Dumbbell Lunges
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Rack pulls from lowest pin level
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 3: Off

Day 4: Arms

A-1: Incline Dumbbell Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Close Grip Bench Press
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Thick Bar Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Seated EZ Bar French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 5: Off

Day 6: Chest and Back

A-1: Standing OH press
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Pulldowns
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: DB bench press
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Elbowing Rows (the elbow comes out to the side, as if you were elbowing someone in the chops)
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 7: Legs

A-1: Heels Elevated Front Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg curls feet inward
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Farmer’s Walks
3 times 50 yards, rest 90 seconds

B-2: Hyperextensions
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds



Day 8: Off

Day 9: Arms

A-1: Seated Zottmann Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Low decline close grip bench presses
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Close-Grip Reverse Preacher Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Low Pulley French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 10: Off

Day 11: Do the Day 1 routine using Workout 2 pattern

Continue for 55 days, making the rep adjustments as outlined.

As you can see, there is no direct work for the popliteus or tibialis anterior, nor is there use of a Swiss Ball, Bosu Ball, or Bodyblade—just straight, hard, rewarding work.

For those of you, who have access to bands or bungie cords, please feel free to add them to the squatting and pressing exercises for increased overload. They are not a must, so don't think you are missing out if do not have access to them. The program will still have impressive anabolic properties without them.

It will take you 60 days to go through the cycle, but you should gain 8-10 lbs. of lean tissue by the end of those two months. It is not a program for the faint of heart, but it is a very rewarding program (in size and strength) if one has the guts to complete it.

Beholder
06-24-2005, 12:21 PM
I dont see how this program can add muscle. doing 10 sets at 5 reps....im curious to see how this is going to work.

Meat_Head
06-24-2005, 12:41 PM
I dont see how this program can add muscle. doing 10 sets at 5 reps....im curious to see how this is going to work.

Are ya kidding? If you haven't heard of regular GVT, Poliquin, Chad Waterbury's rep/set schemes which are similar, etc. you need to edumacate yourself! I'll get ya some links... hold on

Meat_Head
06-24-2005, 12:56 PM
http://www.t-nation.com/readTopic.do;jsessionid=A7755E9697B2BB5A7A9EAF3A33408DD4.hydra?id=651322

http://www.t-nation.com/readTopic.do;jsessionid=A7755E9697B2BB5A7A9EAF3A33408DD4.hydra?id=620430

http://www.t-nation.com/readTopic.do;jsessionid=A7755E9697B2BB5A7A9EAF3A33408DD4.hydra?id=547470

http://www.t-nation.com/readTopic.do;jsessionid=A7755E9697B2BB5A7A9EAF3A33408DD4.hydra?id=534922

There ya go, enjoy!

Miker
06-24-2005, 01:16 PM
Are ya kidding? If you haven't heard of regular GVT, Poliquin, Chad Waterbury's rep/set schemes which are similar, etc. you need to edumacate yourself! I'll get ya some links... hold on

Waterbury has some fantastic workouts for sure.. I'll be very interested how you do. I am starting his hybrid hypertrophy program in July when I finish my Bench program....

And CC... you may wish to clarify your statement. If simply eating put muscle on.. Springer, Maury and the like would have far better looking audiences and guests. Eating alone does NOT make muscle.. proper diet along with proper exercise makes muscle.

RaginT
06-24-2005, 03:36 PM
I did 6 weeks of the 10x10, and i'm not sure u are meant to jump straight to the 10x5 but hey, like most ppl said, its not the work out that makes the gains it the work.

I was very happy with the 10x10, the workouts go by fast once you get used to all the super sets. Overtraining was not an issue for me, but i was a college student doing nothing much all day.

As for how the high volume is supposed to work i believe it is due to muscle recruitment, there is a much higher level of muscle recruitment required to make the tenth set of ten. It worked well for me, but as i said i started with the 10x10, didnt stick it out past an attempt at the moderate level.

GL will be looking in on the journal, and PM if u have a question.
CT

Guido
06-24-2005, 03:58 PM
Very interesting training technique. Thanks for responding so well to my question. :D

Canadian Crippler
06-24-2005, 07:42 PM
And CC... you may wish to clarify your statement. If simply eating put muscle on.. Springer, Maury and the like would have far better looking audiences and guests. Eating alone does NOT make muscle.. proper diet along with proper exercise makes muscle.Was there really a point in stating the obvious? What I meant was this routine on average won't put on more or less muscle than any other legitimate one.

Shark
06-25-2005, 01:00 AM
What ever happened to just eating well and lifting 1 body part per week, 4 sets of 8-10? I mean, i'm german so i'm not going to hate on german volume training but jesus christ people. Eat. Sleep. Lift. It's not that complicated.

smalls
06-25-2005, 01:21 AM
I'm sure some people would like a routine like that. But I would be bored out of my mind on a routine like that. Even if it put muscle on me I couldnt just "spin my wheels" on a routine like that.

Lookin solid bro, looking forward to update pics. I hope you have good gains on this routine. Give us some feedback.

twm
06-25-2005, 06:58 AM
Waterbury has some fantastic workouts for sure.. I'll be very interested how you do. I am starting his hybrid hypertrophy program in July when I finish my Bench program....

And CC... you may wish to clarify your statement. If simply eating put muscle on.. Springer, Maury and the like would have far better looking audiences and guests. Eating alone does NOT make muscle.. proper diet along with proper exercise makes muscle.
If one routine was extraordinarily better than another everyone would be doing it.. CC was definitely not out of place. I'm sure this guy will do fine but its not like he'll walk away from whatever period of time he'll be doing this with astounding gains.

Patz
06-25-2005, 11:06 AM
Waterbury has some fantastic workouts for sure.. I'll be very interested how you do. I am starting his hybrid hypertrophy program in July when I finish my Bench program....

And CC... you may wish to clarify your statement. If simply eating put muscle on.. Springer, Maury and the like would have far better looking audiences and guests. Eating alone does NOT make muscle.. proper diet along with proper exercise makes muscle.

Actually, EATING makes muscle. Lifting tears it down..

:)

Patz
06-25-2005, 11:08 AM
That shot with the lotion bottle is priceless...bwahahaha!!

sorry..lol

"It puts the lotion on its skin!"

Meat_Head
06-25-2005, 12:55 PM
What ever happened to just eating well and lifting 1 body part per week, 4 sets of 8-10? I mean, i'm german so i'm not going to hate on german volume training but jesus christ people. Eat. Sleep. Lift. It's not that complicated.

lol no one said it was complicated. At my level of development(not much) I could grow and get stronger from pretty much any routine as long as I worked hard, eat, and slept like ya said. I feel like I'm wasting time when I have a week recovery for each body part b4 workin them again. This routine has only 5 days of rest, all of which are necissary due to the volume.

Meat_Head
06-25-2005, 12:57 PM
I'm sure some people would like a routine like that. But I would be bored out of my mind on a routine like that. Even if it put muscle on me I couldnt just "spin my wheels" on a routine like that.

Lookin solid bro, looking forward to update pics. I hope you have good gains on this routine. Give us some feedback.


Thanks for the encouragement! I have more info(measurements and stuff) in the journal that I plan on updating regularly, I'll post em here in a little bit.

Meat_Head
06-25-2005, 01:00 PM
That shot with the lotion bottle is priceless...bwahahaha!!

sorry..lol

"It puts the lotion on its skin!"

That's manly hand soap. I don't use lotion like you women tuttut lol

Meat_Head
06-25-2005, 01:10 PM
Right Left
Arms- 14.38" 14.25"

Chest- 41.25"

Legs- 24.25" 23.25"

Calves- 15" 14.5"

Forearms- 12" 11.63"

Neck- 16"

There ya go, I'll keep ya'll updated.

Meat_Head
07-13-2005, 02:36 PM
New pics, bodyweight = 179ish

This is 3 weeks from when I started the program, still have 5 to go. The before pics were right before I started.

The 1st pic = my groundbreaking pwning photo equipment.

Meat_Head
07-13-2005, 02:36 PM
..

D Breyer
07-13-2005, 02:39 PM
nice development... keep at it

UM A deuce
07-13-2005, 02:40 PM
nice work! keep it up for the last 5 weeks!

Meat_Head
07-13-2005, 02:52 PM
I see no change whatsoever? try to go hard for the last 5 weeks

I see more back and biceps mass, and a little chest. I was just getting opinions about half way through the routine :)

UM A deuce
07-13-2005, 02:53 PM
yeah, i went back and looked at your initial pics at the top of the thread and i see some improvement....i thought the little pic next to your new pics was your "before pic" i which case i see no difference whatsoever....but i think those are the same pics right?

Meat_Head
07-13-2005, 02:56 PM
yeah, i went back and looked at your initial pics at the top of the thread and i see some improvement....i thought the little pic next to your new pics was your "before pic" i which case i see no difference whatsoever....but i think those are the same pics right?

I had 2 new back pics, but I went ahead and deleted the first one, I didn't really flex right.

UM A deuce
07-13-2005, 02:58 PM
ah, my bad, keep it up!