For the chest day, of course you want to flat bench 10 X 10 but doesnt German Volume Training kid of neglect the upper chest with no incline movement?
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Thread: German Volume Training Question
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10-28-2020, 01:48 PM #1Registered User
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German Volume Training Question
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10-28-2020, 01:55 PM #2Han shot first!
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Follow up the 10x10 flat bench with 10x10 incline and find out.
I can tell time. Time cannot tell me.
Formerly LactoseTolerant. I'm not very imaginative.
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10-28-2020, 01:57 PM #3Registered User
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GVT is just a volume and timing protocol. The exercises you use are up to you.
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10-28-2020, 01:57 PM #4Registered User
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As in alternate each chest session?Originally Posted by TolerantLactose
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10-28-2020, 02:03 PM #5Registered User
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I was trying to write out a program for myself. For years iv been a 7 day a week guy so i can spread the work out pretty well. Only I cant do is deadlift due to 2 hearniated disc in my lumbar.Originally Posted by cmacken
Saturday
Flat Bench 10x10
Rows 10x10
Sunday
Squats 10x10
Calf Raises 10x10
Monday
Overhead DB Presses 10x10
Seated Lat Pull Downs 10x10
Random Ab work
Tuesday
Curls 10x10
Triceps 10x10
Side Laterals 6x12
Wednesday
Incline DB 10x10
Rear Delts 6 x 12
Random ab work
Thursday
Hang Cleans 10x10
Calf Raises 5 x 12
Friday
Side Laterals 6x12
Rear Delts 6x12
Random ab work
Not sure i keep rearranging ****...
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10-28-2020, 02:08 PM #6Registered User
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Looks like a good way to get all over tendinitis.Originally Posted by pinfante
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10-28-2020, 02:11 PM #7Registered User
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oddly thats lower than my usual volume. i started tracking and was shocked to find out i was doing 190 sets a week. so i took a deload and currently doing 125 on my new plan. Trying to lower the volume. I handle high volume pretty well i guess...Originally Posted by BeginnerGainz
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10-28-2020, 02:13 PM #8Registered User
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You worked out every single day in your old routine?Originally Posted by pinfante
Not trying to be facetious I’m genuinely curious
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10-28-2020, 02:14 PM #9Registered User
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iv been for about the last 7 years... although there was one christmas i missed a workoutOriginally Posted by BeginnerGainz
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10-28-2020, 02:14 PM #10Registered User
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It's just kinda trash IMO, way to overboard for Hypertrophy volume, and to many reps for clean strength work.
10 sets of 5 on strength movements and 5 sets of 10 on Hype work would probably just be better overall, definitely lower fatigue5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-28-2020, 02:17 PM #11Registered User
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I have to wonder at what overall intensity you’re training at. That sounds like you don’t do much if any hard sets.Originally Posted by pinfante
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10-28-2020, 02:19 PM #12Registered User
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Actually on the compounds lifts the last 3 sets or so i take to failure or a RIR of 1 on the bench and 2 on squat. All other movements are to failure or pretty damn close on all the accessories.Originally Posted by BeginnerGainz
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10-28-2020, 02:19 PM #13Registered User
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Seriously you need to get out more. It's one thing to have a 7-day/week program, it's another thing to actually be able to do every workout minus one over 7 years.Originally Posted by pinfante
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10-28-2020, 02:20 PM #14Registered User
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Working out is a treat to me. Plus i own my own business so i dont always have to be in the business...Originally Posted by air2fakie
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10-28-2020, 02:59 PM #15Han shot first!
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No. Same workout.Originally Posted by pinfante
I can tell time. Time cannot tell me.
Formerly LactoseTolerant. I'm not very imaginative.
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10-28-2020, 03:08 PM #16Registered User
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When I did GVT it was just squat, bench, OHP, and pull ups.
Have you tried 10x10 with 90 seconds rest to failure on the last sets? Do you really want to do that twice in one workout?
Just gonna tell the gym manager it's only chalk your snorting?Current...................375 / 285 / 505.............185 lbs
Pre-COVID..............335 / 295 / 499..............185 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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10-28-2020, 05:15 PM #17Registered User
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Originally Posted by jademonkey
how were your results? How did you split it up?
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10-28-2020, 06:28 PM #18Registered User
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Been a year or so. I think I just kept my normal splits (PPL variation) and only did the volume once a week for each exercise. I'm a "wing it" kinda guy though. Probably didn't need the GVT, but it was a fun way to keep it interesting and hard, especially squats. Squats sucked. But it really brought up my squat and press, which was good cuz my squat was lagging terribly.
Current...................375 / 285 / 505.............185 lbs
Pre-COVID..............335 / 295 / 499..............185 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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10-28-2020, 08:53 PM #19Registered User
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I was taught something similar to this in my early 20s, was informed it looked like some GVT variation in the forum - just bench, squat, shoulder press, deadlift, then superset arms, 10x10, M-F (one each day). Over the years I've rearranged it toOriginally Posted by pinfante
M- wide grip bench/seated wide grip cable row
T- squat/seated calf raise
W- chinup/dip (assisted for me, haha)
Th- trap bar DL/standing calf raise
F- shoulder press/seated narrow grip cable row
Usually only do it 3-4 weeks though, then switches to 5x5 for a few weeks then 3x3.
This time around what I've noticed is around set 7 I start using muscles I'd been compensating for. Ex. I'm very quad dominant on squats, but come set 7-8 I really feel my glutes engaging. Same with bench, feeling my pecs after tris get tired.
If I can get 5 sets of 10, I'll do the last 5 to near fail. Once I get 9 sets of 10 (and whatever number the 10th set), up the weight.
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