German Volume Training

**judoist** · Posted On: 7/12/2010 4:27pm

I like this program: 10 sets of 10 reps, one exercise per muscle group. Simple and straight forward.
I do need some help, however. Which exercises should I use (bodyweight only, please)?
How much rest between sets for building lean muscle?
What kind of nutrition program for building lean muscle?
How many rest days between workout days for lean muscle?

If anyone can post about their experiences with this program, that'd be great too. Thanks in advance.

**Emevas** · Posted On: 7/12/2010 4:34pm

I don't think going bodyweight only is going to work with GVT.

And you don't need to to clarify lean muscle.

**Carpe Noctem** · Posted On: 7/12/2010 7:35pm

Emevas, what's the advantages of GVT that you've seen (if any)? I'm more of a 5X5 guy.

**HereBeADragon** · Posted On: 7/12/2010 10:11pm

I think the more important question might be what is your fitness goals? That might dictate what program is best for your needs. If its body weight only your interested in there are a lot of good resources out there.

**TheRuss** · Posted On: 7/12/2010 10:41pm

Originally Posted by judoist

I like this program: 10 sets of 10 reps, one exercise per muscle group. Simple and straight forward.

That... sounds like a horrible idea.

Originally Posted by judoist

bodyweight only, please

Yahtzee.

**TheRuss** · Posted On: 7/12/2010 11:35pm

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.

http://www.bodybuilding.com/fun/luis13.htm

So much for bodyweight.

**cam4276** · Posted On: 7/13/2010 3:39am

i just finished a three week cycle of "Pavel's Russian bear" which is really just german volume training in an evil Russian disguise and I found it to be very good.

I trained 4 days a week and every day was exactly the same workout. Deadlift 1 heavy set of 5 then 1 set of 5 with 10% less weight then as many sets of 5 as you can do with 1 minutes between them at 10% less weight again. You then do exactly the same with the military press straight after. You are aiming to do as many sets as you can at the last weight (i did 10 to 22) but should aim to never go below ten.

I started at a weight i could do about 8 or nine of and increased the weight every second session.

It was a fairly long three weeks.

In three weeks i added about 20kg to my deadlift (lifted 190kg pretty easily) and 7.5kg to my press (77.5kg) and that was two days after the last workout so i could maybe have gone even better with some rest. Prior to this my deadlift and press had been pretty stuck for a month or two.

**judoist** · Posted On: 7/13/2010 10:23am

OK, thanks to everyone. BTW does GVT help with stength gains, or should I get some weights and go 5x5?

**Emevas** · Posted On: 7/13/2010 11:11am

Originally Posted by judoist

OK, thanks to everyone. BTW does GVT help with stength gains, or should I get some weights and go 5x5?

If your goal is strength, GVT is not the program for you. You'd be better off following a program specifically designed for strength gains, such as one of the many 5x5s (not just simply doing 5 sets of 5 reps of something), Pavel's 3-5, Starting Strength, etc.

In regards to a previous question about the advantage I see of GVT, it looks as though it could be an effective shock program ala 20 rep squats. Something to run for 6 weeks in between strength training for the sake of adding mass and increasing mental toughness. That said, although I liked getting bigger and mentally stronger on 20 rep squats, it did absolutely dick for my squat strength.

**TheRuss** · Posted On: 7/13/2010 7:33pm

Originally Posted by cam4276

Deadlift 1 heavy set of 5 then 1 set of 5 with 10% less weight then as many sets of 5 as you can do with 1 minutes between them at 10% less weight again. You then do exactly the same with the military press straight after. You are aiming to do as many sets as you can at the last weight (i did 10 to 22) but should aim to never go below ten.

That doesn't sound like quite the same thing?