The
goal of the German Volume
Training method is to
complete ten sets of
ten reps with the same
weight for each exercise.
You want to begin with
a weight you could lift
for 20 reps to failure
if you had to. For most
people, on most exercises,
that would represent
60% of their 1RM load.
Therefore, if you can
bench press 300 lbs.
for 1 rep, you would
use 180 lbs. for this
exercise.
Rest
Intervals:
When bodybuilders start
with this method, they
often question its value
for the first several
sets because the weight
won't feel heavy enough.
However, there is minimal
rest between sets (about
60 seconds when performed
in sequence and 90-120
seconds when performed
as a superset), which
incurs cumulative fatigue.
(Interestingly enough,
you might find you get
stronger again during
the eighth and ninth
sets. This is because
of a short-term neural
adaptation.) Because
of the importance of
the rest intervals,
you should use a stopwatch
to keep the rest intervals
constant. This is very
important, as it becomes
tempting to lengthen
the rest time as you
fatigue.
Tempo: For long-range
movements such as squats,
dips, and chins, use
a 4-0-2 tempo; this
means you would lower
the weight in four seconds
and immediately change
direction and lift for
two seconds. For movements
such as curls and triceps
extensions, use a 3-0-2
tempo.
Number
of Exercises:
One, and only one, exercise
per body part should
be performed. Therefore,
select exercises that
recruit a lot of muscle
mass.
For
Example:
Day 1 – Chest / Flat
Bench (10 sets of 10
reps of 60% 1 rep max)
Biceps / Barbell Curl
Day 2 – Back / Bent
over Rows
Day 3 – OFF
Day 4 – Legs / Squats
/ Straight leg Deadlifts
or Leg Curls
Day 5 – Shoulders /
Military Press / Triceps
/ Rope Pushdowns
*** Supplemental
bodyparts can be trained
at the end…rear delts,
calves etc…3 sets of
12 reps***
Overload
Mechanism:
Once you're able to
do 10 sets of 10 with
constant rest intervals,
increase the weight
on the bar by 4% to
5%, and repeat the process.
Refrain from using forced
reps, negatives, or
burns. The volume of
the work will take care
of the hypertrophy.
Expect to have some
deep muscle soreness
without having to resort
to set prolongation
techniques. In fact,
after doing a quad and
hams session with this
method, it takes the
average bodybuilder
about five days to stop
limping.
The GVT
will be only performed
during Phase III. I
do not recommend using
it for more than 4 weeks. |
