German Volumue Training
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I'm going to do it for 35 days to start. Then after 3 weeks of lifting normally; 6-8 reps / 4 - 5 sets. Then do the a more intense GVT for about 2 1/2 weeks. Depends of course how it goes but that's the plan. I think I'll do a log for this too.
MIR, my avatar is the Teutonic flag. It's a really old German war flag. The Fin's flag is white and blue.
MIR, my avatar is the Teutonic flag. It's a really old German war flag. The Fin's flag is white and blue.
MIR-As I said, my progress was good, but nowhere near as good as my cousin, Bill's.But Bill is a freak.He trains and eats correctly, but he also gains muscle and strength faster than anyone I have ever trained with, so I think you need to keep the genetics factor in mind.
We did GVT at least twice, for 6 weeks each time, and Bill gained between 8-12 pounds of mostly muscle each time.I wish I had a picture so you could see the type of physique he has, but in short, he always carries a minimal amount of bodyfat and looks about 10-15 pounds heavier than he actually is.
His big lift is the back squat, which he trains religiously and I can't remember what it was at the time we did the first GVT program, but the second time I think he was hitting either 365 for 10 or 385 for 10.After the six weeks I'm pretty sure he hit 405 for 10 because four big wheels each side was always a goal of his and he was stoked when he nailed it.So the strength gains he got from the program were fair but he built more mass than anything else from it.I can't remember his bench numbers, but I think the strength increase was comparable to his squat or a bit less.
Our program was a four day split.
Monday was bench presses and lat pulldowns for 10 sets of 10 reps.
Tuesday was back squats and standing calf raises for 10 sets of 10 reps each.
Wednesday I took off but he did 20 or 30 minutes of cardio
Thursday was stiff-legged deadlifts for 5 sets of 10 reps, lying leg curls for 5 sets of 10 reps, and seated calf raises for 10 sets of 10 reps.
Friday was shoulder presses and bicep curls for 10 sets of 10 reps.
Saturday and Sunday was off for me but he did his cardio again on both days.
Our rest intervals between sets were 1 minute or slightly more.
We did GVT at least twice, for 6 weeks each time, and Bill gained between 8-12 pounds of mostly muscle each time.I wish I had a picture so you could see the type of physique he has, but in short, he always carries a minimal amount of bodyfat and looks about 10-15 pounds heavier than he actually is.
His big lift is the back squat, which he trains religiously and I can't remember what it was at the time we did the first GVT program, but the second time I think he was hitting either 365 for 10 or 385 for 10.After the six weeks I'm pretty sure he hit 405 for 10 because four big wheels each side was always a goal of his and he was stoked when he nailed it.So the strength gains he got from the program were fair but he built more mass than anything else from it.I can't remember his bench numbers, but I think the strength increase was comparable to his squat or a bit less.
Our program was a four day split.
Monday was bench presses and lat pulldowns for 10 sets of 10 reps.
Tuesday was back squats and standing calf raises for 10 sets of 10 reps each.
Wednesday I took off but he did 20 or 30 minutes of cardio
Thursday was stiff-legged deadlifts for 5 sets of 10 reps, lying leg curls for 5 sets of 10 reps, and seated calf raises for 10 sets of 10 reps.
Friday was shoulder presses and bicep curls for 10 sets of 10 reps.
Saturday and Sunday was off for me but he did his cardio again on both days.
Our rest intervals between sets were 1 minute or slightly more.