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  1. #1
    Registered User jademonkey's Avatar
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    German volume training, how is it possible?

    I was looking into high volume and found this "program" (more of a rep scheme) called German volume training. 10x10 with 90" rest and slow eccentric phase. Several days rest before going again. This one girl in my gym just completed a contest and is doing the 10x10 thing now also.

    My question is can people actually do this (apparently this girl can)? For me, I slow down reps and reduce rest, I fatigue very quickly. I can do 8x8 at 60% with slow eccentric but only if I take a full 3 minutes between sets (this was squats or OHP). Just slowing reps takes 20% off the weight I can do vs quicker controlled reps.
    Current.....................335 / 285 / 480............182 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  2. #2
    Registered User WolfRose7's Avatar
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    Sure you can, it requires very low intensity for early sets or quite long rests between sets.

    And there's pretty much no reason to choose it as a protocol for volume...

    But if you want..
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  3. #3
    Registered User Xpiro's Avatar
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    Do short rest times like that even have any benefits (strength and hypertrophy)?
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    Registered User jademonkey's Avatar
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    Originally Posted by WolfRose7 View Post
    Sure you can, it requires very low intensity for early sets or quite long rests between sets.
    Except that every source I find says 60% with 90 seconds rest and slow eccentrics. I doubt I could get even get 2x10 with that protocol. Slowing down the eccentric part makes the sets tons harder for me.

    Originally Posted by WolfRose7 View Post
    And there's pretty much no reason to choose it as a protocol for volume...
    For fun? And I'm curious as how or if it's possible at the prescribed tempo/intensity/rest intervals.

    Originally Posted by WolfRose7 View Post
    But if you want..
    I'm thinking if I can work up to actually completing this once I've probably gotten a lot stronger.
    Current.....................335 / 285 / 480............182 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  5. #5
    4am club health4life24's Avatar
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    You do it by adapting to that much volume over time. Nobody starts off training with that much volume or that much intensity. Surely not any beginner.

    I've done very high volume training. But I adapted to it gradually over years of training.

    Use the amount of volume that is appropriate for your experience level and that will get you to where you want to be.

    Volume is an individual thing. There is no set amount that is too much or too little for every person. It's going to vary for each individual.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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  6. #6
    Registered User dazitmayn's Avatar
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    there was actually a study conducted on GVT which compared a 10x10 protocol vs a 5x10 protocol using bench press and leg press

    what was found that leg mass actually was lower in the 10 set protocol, bench press strength was also slightly lower. But everything else were more or less the same.

    now this was a study done on 12 people and the results were not significant but it really does suggest what we intuitively know, that there are diminishing returns, that there is probably a point where extra volume is detrimental and overall there is such a thing as doing too much.

    GVT is probably overkill for 99% of the population
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  7. #7
    Weak and foolish OldFartTom's Avatar
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    Reading the Poliquin Principles there is more than one interpretation

    10*10

    Or...

    10*10 upper
    5*10 lower

    But however you look at it, it was a short(ish) term death-by-volume kind of approach for off season athletes.

    You could just do 5 sets 10, it's not strict GVT but it'll give you lots of volume. I love this approach but can't go more than 6 weeks or so at a time before I start to crumble. There's an n=1 anecdote/endorsement for you.

    Enjoy... (if you can)
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  8. #8
    Registered User DCSpartan's Avatar
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    GVT was for elite athletes with a high level of strength that needed some hypertrophy on the off season.

    If you arent an elite athlete with a high level of strength looking to pack on some muscle during your off season, there are better protocols.

    Its one thing when an elite thrower is doing 10 sets of 10 bench pressing at 275. Its another when a 15 year old kid does 10 sets of 10 at 75.
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  9. #9
    Registered User jademonkey's Avatar
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    Looks like it is at least almost possible. Just succeeded in doing 10x10 squats, slow descent, 2 minutes rest at 59%. I really don't want to shorten the rest anymore. My heart rate is still high, 2 minutes is barely enough to catch my breath and dread the final sets!

    I haven't had such a quad pump ever. I think it was a tie between lower back and quad fatigue.

    Now for the rest of my workout after 15 minutes rest, a banana, and a liter of water.
    Current.....................335 / 285 / 480............182 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

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