German Volume Training 10X10

[SAGAT]

hey sofa, did you do the accesory exercises as well, or just stuck to the one exercise per body part? more seems overkill to me...

 

[collegiateLifter]

You didn't run the full thing because is isn't a 3 week program. You did the exercises for three weeks and dropped out.

I doubt I would have experienced much gain if I had dropped out after three weeks either.

by GVT i am talkin about in the classical sense of the 10x10 workouts on a 5 day split that poliquin posted on MM2k.

After doin this workout for 3 weeks, that would mean i'd already done each individual workout 4 times. Poliquin always states that you adapt in 6 workouts.... well by my 4th, i was already stagnated, and in some cases dropping down in peformances. Why would I continue? Go heavier or go home certainly didn't seem applicable to me here.

 

[SofaGeorge]

hey sofa, did you do the accesory exercises as well, or just stuck to the one exercise per body part? more seems overkill to me...

I did the accesory work. I followed the original program EXACTLY as it was written... did the exact exercises... followed the exact timing.

I had done Shawn Phillips HOW TO ADD 40 LBS TO YOUR BENCH IN JUST 6 WEEKS with great results... twice. So I was predisposed at teh time to be a believer in MM2K programs.

 

[BioAS]

main goal

Main thing I am looking to do is lean up a little and gain some size and strength. Doing 75mg of winnie a day and thats it. Taking some methoxy 7 and hot rox along with it. Diet is clean. I am currently 5'8" 175 14% trying to get down to 9-10% and keep weight the same. So far this is my personal experience. I tried it last spring and I train like a mad man when I am healthy. I killed one person who was willing to do it. He couldn't keep up and was bigger than me and stronger than me. I only did it for a few times and my joints started aching. The thing is I wasn't on any thing at the time. So I figure I am on a cycle of winnie and my recovery should be enhanced from the winnie. So far I love it. Did 10X10 on flat DB presses and superseted with pullups for monday. Tuesday I am rehabbing hip injury. So what I did is 9 sets of quad exercises (1set per exercise: Squats only bar, bulgarian squat, hack squat, 1 legged squat, front lunge, 45 degree lunge, skaters lunge, hip abduction, hip adduction, leg extensions) .......Hams I did the same 1 set per exercise (1 leg kneeling leg curl, leg curls, back extensions, 1 leg kickbacks, good mornings, swiss ball ham curls) then I finished with 10 sets of 10 on leg raises(weighted) and 10 sets of 10 of 1 leg calf raises. Needles to say this worn my ass out. Tired the rest of the day. Been eating tons of protein trying to get around 300gms. Today I did arms and shoulders. 10 sets of 10 of side lat. raises, overhead extensions, and hammer curls. My whole body is soar and worn out. Tomorrow is rest day (brisk walking thats it) Friday 2-3 sets per muscle light weight (more of just a total body light day to get some blood moving to each muscle to enhance recovery) Sat. and Sunday are total rest days other than brisk walks. I know I may catch hell for this, but got to experiment. Thanks for all the feedback. I see its a mix of good and bad. Sounds like a lot of overtraining and I agree that this can happen easily if you are not precise with nutrition and rest. Also I am trying it simply because I am on gear now. Well thanks again brothers and look forward to more responses. Peace.

 

[Debaser]

Sometimes nutrition and rest are irrelevent, i.e. you could eat 10,000 calories a day and get 12 hours of sleep a night and still overtrain on that program.