[GVT] German Volume Training

Wow.

Did an 8 week cycle of Bill Starr's 5x5 and it was great. My numbers went up phenomenally. But I just started a new cycle of GVT (German Volume Training) and holy shit.

[edit] Didn't see that Starting Strength was already posted. For beginners, I would start with Rippetoes before getting into any of this.

Anyways, I'd get into Bill Starr's 5x5 but I'm fucking starving so I'm just going to hurry up and type up about GVT which I just started. The goal and premise of GVT is hypertrophy rather than strength like in Rippetoes. Muscle hypertrophy is basically the thickening of muscle fibers. The reason GVT is unlike any other program is this:

For 3 workout days per week, 1. Chest/back 2. Legs/abs, 3. Shoulders/arms,
you do 4 exercises per day in 2 supersets. Each day, there will be 2 main compound exercises that your goal is to do 10 sets of 10. You should start around 60% of your 1 rep max at each lift. There's a calculator to get that right here One Rep Max Calculator (http://www.timinvermont.com/fitness/orm.htm). Now, at first, you probably won't be able to get all 10 sets of 10 with perfect form, but once you do, raise the weight 5% and do it until you can get 10 sets of 10 with perfect form again. Notice that the rest times are short as well, try to keep time. You'll see your size increase like crazy.
EXAMPLE:

Day 1: Chest/Back
A1. Decline DB Press -----> 10 sets of 10 60-90 sec rest each exercise
A2. Deadlift ------------> 10 sets of 10 60-90 sec
*2 mins rest after all 10 sets done of first 2 exercises*
B1. Cable crossover ------> 3 sets of 10-12
B2. 1 Arm DB Row ------> 3 sets of 10-12

Day 2: Legs/abs
A1. Squats -----------> 10 sets of 10 90 sec rest
A2. Leg Curls ----------> 10 sets of 10 90 sec rest
*same 2 min rest after first superset*
B1. Low cable pull-ins --> 3 sets of 15-20 60 sec rest
B2. Calf raises ---------> 3 sets of 15-20 60 sec rest

Day 3 off

Day 4: Arms/shoulders
A1.Parallel bar dips -----> 10 sets of 10 90 sec rest
A2.Incline Hammer Curls > 10 sets of 10 90 sec rest
*2 min*
B1.Bent over DB Lat raises -> 3 sets of 10-12 60 sec rest
B2.Seated DB lat raises ----> 3 sets of 10-12 60 sec rest

Then after a few weeks and you are seeing your size improving and gaining lean body mass, you slightly switch up the routines and start a second phase. I didn't mention the tempos to be used in each exercise, but if anyone is actually curious about any of these workout programs feel free to ask any questions... or even if you are trying to build your own.

the germans make good stuff, you're gonna love it

wow, how long does each workout take?

A2. Deadlift ------------> 10 sets of 10 60-90 sec


A1. Squats -----------> 10 sets of 10 90 sec rest



:ugh: I do 4 set (12/10/8/6) and it makes me hate the world.

that seems like way too many sets/reps and too few exercises. I'm sure it works but I'm never going to try it.

workouts aren't that long as long as you don't take too much rest. I'm never in the gym for over an hour. The first few sets aren't that hard. Like i said, it's all hypertrophy... if you were to continue this routine for an extended period of time, you wouldn't see the kind of strength gains that you will by doing a 5x5. and confidential, are you still making gains on the regular with whatever routine you're doing now? This is something that would really shock your muscles as you haven't experienced it yet. People think that you need a ton of different exercises for each muscle group but as long as you have the main core compound lifts, you're golden. And if you do the math with this, the workload will end up being right around the same...and this would just be a sample first phase.

You say it seems like to many sets/reps... actually, the 10x10 is not technically what GVT is. It's to prepare you for the 10x6. I seriously recommend this to anyone out there looking for some hypertrophy gains... after each one of these workouts I'm pretty beat. I know DOMS doesn't necessarily mean growth but believe me you will feel it with this.

10 sets of 10 deadlifts? jesus tittyfucking christ

10 sets of 10 deadlifts? jesus tittyfucking christ

haha, that's what I thought when I started it. But like I said, you only start out with maybe 60% of your 1RM and you aren't increasing the weight each set.

nah I'm taking it easy and only lifting once or twice a week, doing a lot more cardio. Going to get back into it in 2 weeks once my school starts. I'm happy with where i'm at, not really looking to increase size or decrease, just maintaining.

I researched this as a possible follow up to my own 5x5 program last year. Did you lose strength? How impressive were your muscle gains? I am going to actually start another 5x5 this time and focus on my nutrition more. I really liked my numbers last time, but my bench never did that well and I believe it was due to diet. I may try GVT after.