hotelcalifornia

Recently (3 weeks ago) I changed my workout rotine, objective definition, to the following format:

1. Back: warm up 10m, 2 exercices x 10 sets x 10 reps, 1 exercice for abdominals x 3 sets x 15 reps

2. Chest: warm up 10m, 2 exercices x 10 sets x 10 reps, 1 exercice for gluteos x 3 sets x 15 reps

3. Shoulders: warm up 10m, 2 exercices x 10 sets x 10 reps, 1 exercice for abdominals x 3 sets x 15 reps

4. Arms/Legs: warm up 10m, 1 superserie triceps/biceps x 3 sets x 10 reps, 2 exercices x 10 sets x 10 reps, 1 exercice for gluteos x 3 sets x 15 reps

5. Full body: warm up 10m, 1 superserie triceps/biceps x 3 sets x 10 reps, 2 exercices x 10 sets x 10 reps, 1 exercice for abdominals x 3 sets x 15 reps

Notes:
* every week I change the exercices for each muscular group and the workout order;
* rest: fri e sun;
* workout duration: less than 1 hour;
* rest between sets: less than 1 min.
* weighs: about 60%/RM.

Thanks in advance for your comments.

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wogihao

First dont do cardio warmups, why waist energy that you could use in your workout more productivly.

Even in German volume training you only do one exersise (a compound) for 10 sets of 10... 2 exersises for that is just asking for trouble - guys juced the gills have issues following the straight GVT program let alone makeing it 2x as hard.

60% 1RM is good, thats what I would probably do or if I was realy on fire 70%.

Be carefull on the form of the exersises, its easy to let your mind wonder when your doing somthing as hard and as boring as GVT. You must remain focused on the task at hand.

Diet and good rest is crucual for sucess on the GVT program. You need this more than anything to do well on it.

Good luck!

paulo

over training-chronic fatigue system,less volume more intensity is best (for me anyway)

Lost Soul

Can you expand on this please?

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irwit

So this german volume training, what would a typical exercuse be. Are you talking 100 squats, 100 deads, 100 dips or like 100 bicep curls? Also if you are just rdoing one movement, would you be training 5 days a week or so ?

trickymicky69

I did this about three weeks ago and i was knackered after a fortnight (and you are doing double what i was doing)

Did bench one day, squats the next and then deads. It might work well doing it for a couple of weeks before a weeks holiday though?

Dont know why but my strength actually went down. Guessing cos I am tiring the muscles but not giving them the right sort of overload?

Did much better on a 5x5, 4x6 routine tbh. The key to definition for me is good diet. All routines like this have ever done for me is give me a good pump (which soon disappears) and leave me feeling tired.

Tatyana

I love high-volume training.

Short warm up walking is good just to get you moving, but really, 10 x 10 squats with a short rest break between is major cardio.


You do have to be careful about over-training, I would only do one exercise per major body-part as well, and for minor muscle groups drop it to a 5 x 10.

Even if your muscles feel recovered, it takes the central nervous system far longer to recover, so just make sure you are getting enough rest.