german volume training need to finalize program by today

[HamsterHider]

my training partner and i have decided to give the germanvolume training program a gofor 8 weeks. we will be working out sat, sun, mon mornings so 3x a week. questions

1. what body parts would you reccommend for each of those days? combos
2. i say wel do 10 sets of 10 reps at 80 % of the 1 rpm max for each body part, he claims it is 30 % but what is it exactly 70 or 80%
3. also because of his shoulder for the chest i think we are going to do dumbell presses? is that sufficient enough or would the hammer strength bench machine be better?

any other info would be great as i procrastinated putting off planning this until today.

her is my sample exercise and day

sat: chest- dumbell presses triceps-skull crushers or please something different help i hate skull crushers
sun-back- no clue biceps-ez bar curls
mon-legs-squats shoulders-shoulder press

 

[HamsterHider]

help bump

 

[SteelPreacher]

Who does the hiding you or your partner? HA!

 

[Distortion]

i did this once for biceps. 10 sets of 10 barbell curls. It definitely killed my arms, i think i'll do it again with maybe less weight because i pretty much cheated the last 2 sets

 

[WarriorPL]

ham if you go 80%, i don't think youll be able to pull off 10 clean sets, i say 70% will do jus fine, thats what i do.

 

[diamonddiceclay]

what gym in vegas do you goto?

 

[mekannik]

GVT and GVT-2K

Hamster,

Check this link from T-mag, http://www.testosterone.net/html/32cp.html. The first question answers your intensity level for the OLD German Volume Training. Poliquin recommends 60% of your 1 rm.

Try the revised German Volume Training,
http://www.testosterone.net/html/118gvt.html. This one has the advantage of using various excercises for the bodyparts - alleviating the possibility of injury due to repetitive motion. Not to mention the relief from boredom.

Personally - I've used the arm protocols - and they kick ASS. I threw in dips for one of the EZ bar skull callouts - but that's my preference.

And remember - shoot low your first workout. Get thru all your sets the first week - then invrease the weight in subsequent workouts - build some momentum.

Apologies for not having my links up - have to redo my settings.

Let me know how you do.