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View Full Version : how effective is german volume training???


atlas
09-29-2005, 11:27 AM
i started doing it a year ago. and i got injuried outside the gym. and i never got to finish the whole 18 week program. do any of you have any experience with this method of training? because i dont want to waste 18 weeks of training

Phreezer
09-29-2005, 02:06 PM
I wouldn't waste my time.. there are better "canned" programs out there already that work very well without having to mess with it..

HST, 5X5, Dual factor

thunder31
09-29-2005, 03:21 PM
I agree w/ pheezer 5x5 works great so does max-ot but you'll get bored on max after awhile. imo

wildman1717
09-29-2005, 05:31 PM
I wouldn't waste my time.. there are better "canned" programs out there already that work very well without having to mess with it..

HST, 5X5, Dual factor
What is Dual Factor training? Where could I get some info. on it for future use.

Rex Feral
09-29-2005, 05:35 PM
What is Dual Factor training? Where could I get some info. on it for future use.

http://www.readthecore.com/ Jan & Feb 2005 issue.

Rex.

wildman1717
09-29-2005, 05:41 PM
http://www.readthecore.com/ Jan & Feb 2005 issue.

Rex.
Thanks bro.

hueyot
09-29-2005, 10:53 PM
fuck german volume training.

Cronk
09-30-2005, 12:25 AM
Notice how all the PL's knock on that program? It's not really intended for big strength gains. I've used it.....the first 2 steps....successfully for several times now. I don't love it and I don't hate it. It's a way of changing my routine for a few weeks. I don't think I gain any more from that program than I do with the others. Again, it's just a way for me to change things up for a while.

atlas
09-30-2005, 01:41 PM
what about if i wanted to use it to build my endurance up and nothing else? and is the 5x5 for mass building?

His Grizzness
09-30-2005, 03:51 PM
I haven't perused GVT in a few years, so refresh my memory. It's like 10 sets of 10 or something, right?

Nate Dawg
09-30-2005, 04:00 PM
Right, usually superset two exercises. For chest/back it is like flat bench and pullups, and I think every 6 weeks the exercises change. I have read some guys who used it for just a few weeks and lost a lot of strength just from training with such lighter weights. I believe it calls for 10x10 at around 60% of your max. Its probably alright for hypertrophy, but personally I think there are better ways to increase your strength and size at the same time without doing this program. Probably be best used as cronk suggested for a workout change up for a few weeks.

Peregrine
10-09-2005, 01:09 AM
i have used german volume training succesfully and unsucesfully. the key is to limit the exercises to one exercise per bodypart. chest back quads

incline db bench

bb row

front squats

gvt is usally meant as 10sets of 10reps. same or near the same weight. your first few sets will be light and easy, but later it gets tough. use a weight light enough so you do not hit failure which will ruin it.
the key is 10sets. some people use 10sets of 5 if focusing on strength/size. you can do 10x3, etc....

for example if your 1rm for db is 150 you will not use 120db to do 10sets of 10reps. you will warm up with a few light sets and reps, then go into say 80lbs db. abut 60-70% of your 1rm.


the other key to german volume is that it is very demanding on the central nervous system. unassited most people will burn out after 3-8workouts of each bodypart, meaning 3-6weeks.
just cause you use gvt for chest does not mean you need to use it for legs. it is easier on your body if you maintain your legs and try to hypertrophy your chest.

10x10 is great for hypertrophy and adding size to a lagging part. 10x5 good for maximal strength. 10x3 good for near maximal strength.

i used it great for weighted pull ups which gave some size to my biceps.

remember to switch to an easier training method after a few weeks.

500club
10-16-2005, 01:05 PM
i have tryed it. it ok. lot of crap to do. other training programs you can get the same results w/out all of the crap that you have to do

Daytona
10-18-2005, 03:46 PM
Tried it years ago. The routine from hell!