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German Volume Training
- Thread starter miked8c
- Start date
i dont remember the exact percentages but you use smoething like 50-60% of your 1rm for the exercise you choose and do 10 sets of 10 reps with about 1 min rest between sets.
you choose 1 exercise per bodypart
miked8c
New member
So I would do a 10X10 bench press and then maybe 10X10 Chins, what about Isolation exercises though? Could I just throw in some 3x10 isolation exerices at the end after my bench and chins?
And for increasing weight should I wait till I can do 10x10(minute rest) and then move up in weight, like the 5x5 scheme?
And for increasing weight should I wait till I can do 10x10(minute rest) and then move up in weight, like the 5x5 scheme?
German volume is 10 sets of 10 reps. Split should look like:-
Push day
Bench press 10 x 10
Militray Press 10 x 10
Dips 10 x 10
Pull day
Chins 10 x 10
BB rows 10 x 10
BB Curls 10 x 10
Legs
Squats 10 x 10
Deadlifts 10 x 10
Leg curls 3 x 10
Leg extensions 3 x 10
Done it many times myself. Pretty good for shocking things up. Wouldnt do it for more than 6 weeks though.
Push day
Bench press 10 x 10
Militray Press 10 x 10
Dips 10 x 10
Pull day
Chins 10 x 10
BB rows 10 x 10
BB Curls 10 x 10
Legs
Squats 10 x 10
Deadlifts 10 x 10
Leg curls 3 x 10
Leg extensions 3 x 10
Done it many times myself. Pretty good for shocking things up. Wouldnt do it for more than 6 weeks though.
Thats the worst GVT routine i have ever seen. The whole point of it is to overload the body with more volume than it is used to. Its all in the name! That guys had a shocker right there with that one.....cable rows as the only back exercises??!! is he for real??
bblazer
Banned
I could never, EVER, do 10x10 on squats and deads on the same day for more than 2 workouts.
B-
No such thing as never bro. Get your head right and im sure you could. I have and it fuckin wrecks you. The whole idea of it though, its a crazy volume routine which shocks you completly. I tried doing it both ways sqauts before deads and alternate each week. Hardest workout i have ever had in my life. Does work though!
bblazer
Banned
After my DL workout alone, I usually have to lay on the floor for 15 min just get my back to release a little so I can do my assistance work.
But you are right, I should probably have said that I could never imagine doing 10x10 squats and deads in the same workout.
B-
+100 lol...unless you're lifting pussy weights
