German Volume Training advise

Hi,

My training adviser/bodybuilder worked out the following GVT program for me - 5 day split :

Chest (reps x sets):
Bench Press 10x10
Incline DB Press 5x15

Quads/Calfes
Squat 10x10
Leg Curls 5x15
Standing Raises 10x10
Seated Raises 5x15

Arms
BB Curls 10x10
Preacher Curls 5x15
Dips 10x10
Push Downs 5x15

Shoulders /Hams
Militairy Press 10x10
Side Raises 5x15
Leg Extensiong 5x15
Stiff Legged deadlifts 10x10

Back
BB Rows 10x10
Lat Pulldown 5x15

- 4 secs up, 4 secs down, with 30 secs rest between sets.

I've had to drop my weight by atleast half my 8-10 max weight. Do think these are too many sets? Does the GVT give goods results? Also, please comment on the exercise selection.

Thanks

Marathon athletes do thousands of steps at a time, and look how huge their legs are!

Where is your hamstring work? I would do 5 sets of squats,and 5 leg press and then extensions and then stiff leg deadlifts and lunges to follow.

Thunderbeast wrote: Marathon athletes do thousands of steps at a time, and look how huge their legs are!

nice one :lol:

Lol, I also had a laugh when I read that. Mur heavy weight + enough time with the muscle under tension = maximum growth.

DJ wrote: Where is your hamstring work? I would do 5 sets of squats,and 5 leg press and then extensions and then stiff leg deadlifts and lunges to follow.

I put Hams with shouders or perhaps another muscle group, as I'm too tired after quads. Are suggesting 5x10 for all your suggested exercises?

aaaah i see,sorry didnt see that, why not just stick to doing 3 exercises for quads,less sets, and then 1 for hamstrings on a leg day, that way u are still getting volume in bro. so if u are supposed to do 10 sets of squats, why not do 4 sets of squats, 3 sets of leg press and 3 sets of walking lunges, followed by 3 sets of hamstring curls and 3 sets of stiff legs, that way u are getting in 15 sets but each exercise is hitting a differnt part/combinations of all the parts of the leg

DJ wrote: aaaah i see,sorry didnt see that, why not just stick to doing 3 exercises for quads,less sets, and then 1 for hamstrings on a leg day, that way u are still getting volume in bro. so if u are supposed to do 10 sets of squats, why not do 4 sets of squats, 3 sets of leg press and 3 sets of walking lunges, followed by 3 sets of hamstring curls and 3 sets of stiff legs, that way u are getting in 15 sets but each exercise is hitting a differnt part/combinations of all the parts of the leg

I like that idea. I prefer the variety

Any suggestions for back? I'm concerned that the 10x10 (and 4secs up/ 4secs down) for BB Rows is going to put too much strain on my lower back hampering my lats workout.

That's not strictly GVT....it's a pretty bastardised variation of it.

Read this by Poliquin - www.charlespoliquin.com/ArticlesMultimed...Volume_Training.aspx

and then as a possible variation look at this

www.t-nation.com/free_online_article/spo...rman_volume_training

Another similar protocl would be Vince Gironda's 8x8 program.


Those should answer most questions.

Thunderbeast wrote: Marathon athletes do thousands of steps at a time, and look how huge their legs are!

Depends, I've seen the Two Oceans Ultra and there are some huge people doing that! They may not be muscle but they;re huge!

Marathon runners aren't performing slow eccentrics under added resistance. The volume + the eccentric on GVT will drop body fat and add size. It will also be great after you have done 2 cycles of the GVT to then go into a heavy weight low rep program and watch your body grow even more....again depending nutrition is right!