fits

Hello people.

Has any one actually used German Volume training for a decent amount of time? and had results? if so how was it?

i have read about it a few times on various sites and people that write about it claim amazzing results from it! but then they would................

big

If you respond well to volume training, GVT is one of the best things you can do.

If you don't respond well to volume training, GVT is one of the worst things you can do.

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fits

I am not 100% sure as yet whats my 'Best' type of training.

I know if i do too much, or if my diets crap/ bad sleep, then i can get sick like i am right now. But then i am sure thats the case for most people.

I would like to try it when im back to fitness and eating/sleeping well, but i'd like to know how people have got on with it.

have you tried it yourself Big?

big

I have tried it and got on ok during a loading phase as long as I dropped the intensity a LOT. My personal preference however is to lift with less volume than this and higher intensity even during the loading phase. This is why I favour 5x5, as you can still keep 75%+ intensity during the final weeks of loading, and >70% throughout. GVT tends to mandate 10x10, and for me I would need to be lifting 50% (or below) to handle this... which is far from ideal.

I have also put trainees on GVT programs, and they have been incredible for those who can handle the workload and still keep intensity at a reasonable level (i.e. 70%). However, those who are not used to this kind of workload would be better advised to increase their work capacity first as going straight from a 3x3 routine (even done with high frequency) to a 10x10 routine is likely to make things go pear-shaped

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fits

That akes allot of sense BIg :-)

My last routine was a kind of mixed bag! i do tend to over complicate things and try to do too much! I like to use my free weights in my mums garage for the basic lifts, i also joined a gym near work to do some cardio at lunch times to get me away from my desk. It turned out, as i have found other times, that when i added the cardio i got sick within two weeks.

I then decided that ill try mixing things up and have recently been doing trainign twice per day for back/tri's and chest/Bi's. split between the gym in the afternoon using higher volume then the free weights in the pm for soem low volume work, with a solatory session for legs at the gym.

I will post up the routine for u so you can pull it apart lol but it was going ok and i liked training twice a day, twice per week as i have a job where i sit on my ass all day, but i went on holiday, got back trained twice last week tuesday, felt real tired thursday but still trained twice, then friday i could feel i was getting sick..by the weekend i had a cold and a flemmy chesty cough!

My own fault as i could feel i was exhusted last week.

I really need to go back to basics!

samurai69

but you wont know till you try it


fit the fact that you get tired it would look like possibly overtraining

you could go for a 4 day split over your 4 sessions or split a 2 day over you 4 sessions

fits

My routine before i went on holiday a couple of weeks ago......

Mon - Back & Tri's - Gym
Pull downs 4x 8-12
Upper backc machine 3x8-12
Tri extention machine 3x8-12
Wires machine for Tri's 3x8-12

Evening free weights

Dead Lift 2x5
Cleans 3x3
Upright Rows 2x8
Bent Over DB rows 2x8
close grip bench/tri extension 3x8-12

Tue - Legs Gym -Leg press 3x15 to 20
Calf machine 4 x 20
leg ex 2x16
Lef curl (some times) 1/2 x 12 to 16

Thu - Chest & Bi's

GymSeated upper chest machine 3x8to12
pec dec 2x12
wires/cables for chest 3x8to12
cable machine Bi's 3/4 x 8 to 12
Bi curling machin 2x8to 12

Free weights

Flat Bench press 3x3
DB bench press 2x12
lying plate raises (over head) 2x12
Bar curls 3x8to 12
hammer curls 2x5

Shoulders friday, at gym and sat free weights some times i miss the friday gym sesssion and just do saturday.