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  1. #1
    Registered User training12's Avatar
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    German volume training GVT

    Anyone done it, been reading about it am getting different variations of the program. Some are recommending super sets. Criticism of the program is that there's little result after 6 reps. Anyone tried the program. can you give me a plan for the program. Goal to build some muscle and lose fat, overall recomposition.

    From what I have read its a 5 day program on repeat for 6 weeks, that would be 8/9 cycles.
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    Registered User windchimesilo's Avatar
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    I did 1 in the past. I think it's best for when you have plateaued temporarily on gains n need a breakthrough. Mine was based on a 10 rep scheme I believe. MAKE SURE TO ALTER YOUR DIET. You will def need to eat more. I think it's best for ppl who lean bulk. Just find a program online
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    Registered User training12's Avatar
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    Originally Posted by windchimesilo View Post
    I did 1 in the past. I think it's best for when you have plateaued temporarily on gains n need a breakthrough. Mine was based on a 10 rep scheme I believe. MAKE SURE TO ALTER YOUR DIET. You will def need to eat more. I think it's best for ppl who lean bulk. Just find a program online
    Have plateaued on my strength training programs. Thought this might be a good change. Seen a few programs online. All vary, is their a standard program everyone starts with?
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    I still need someone to explain to me how doing a bunch of non failure sets of 10 is better than doing every one of those sets with a weight that would cause failure around 10 reps.
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    based on actual events jtaylor2010's Avatar
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    Originally Posted by training12 View Post
    Have plateaued on my strength training programs. Thought this might be a good change. Seen a few programs online. All vary, is their a standard program everyone starts with?
    Just find one that appeals to you the most and hits your weaknesses. I did it for a while and only did 10x10 dumbbell press, 10x10 weighted pull-ups, and 10x10 squats and saw good gains. Good for adding mass but not as good for filling out any specific areas that are lacking. You’ll definitely come out on the other side with a stronger/bigger foundation though. It will probably get old after a while, but then again every routine will get old after a while.
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    based on actual events jtaylor2010's Avatar
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    Originally Posted by coachcalande View Post
    I still need someone to explain to me how doing a bunch of non failure sets of 10 is better than doing every one of those sets with a weight that would cause failure around 10 reps.
    I’m assuming they’d argue that the shorter rest between sets makes up for the lower weight since you’re constantly blasting fatigued muscles. When I ran it I went with heavier weights and didn’t stick to the 1 minute rest between sets rule and I’m not sure how different it would’ve been if I had. I’ve always tended to lean more towards the more rest between sets is worth it if it leads to more weight lifted, but I’ve never seen a good breakdown on the comparisons between the two different approaches.
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    Registered User EliKoehn's Avatar
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    Criticisms of it that I've seen are that it's inefficient and wasteful; that you could achieve the same end with something like half the working sets, and that the volume itself isn't meaningfully apportioned.

    While many regulars on these boards have more knowledge and experience than me, Poliquin himself also came up with cluster sets and more advanced methods of strength training held in good repute. Presumably he had a valid reason for GVT as well... Perhaps the studies done on it insufficiently represent the lifting demographic?

    I have done some workouts of it and they were actually extremely hard. I'd be willing to give it a serious try just to see what results I experience.
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    Registered User training12's Avatar
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    Originally Posted by jtaylor2010 View Post
    Just find one that appeals to you the most and hits your weaknesses. I did it for a while and only did 10x10 dumbbell press, 10x10 weighted pull-ups, and 10x10 squats and saw good gains. Good for adding mass but not as good for filling out any specific areas that are lacking. You’ll definitely come out on the other side with a stronger/bigger foundation though. It will probably get old after a while, but then again every routine will get old after a while.
    Looked around have seen a few, tried one yesterday. Looking for one that doesn't focus on super sets as won't be able to use both machines.


    Originally Posted by EliKoehn View Post
    Criticisms of it that I've seen are that it's inefficient and wasteful; that you could achieve the same end with something like half the working sets, and that the volume itself isn't meaningfully apportioned.


    Originally Posted by coachcalande View Post
    I still need someone to explain to me how doing a bunch of non failure sets of 10 is better than doing every one of those sets with a weight that would cause failure around 10 reps.
    As mentioned by the other poster, fatigue the muscle I guess. Don't know if that is the best approach. I tried it yesterday. After set 7 coundn't complete the reps on some exercises.



    [/QUOTE]While many regulars on these boards have more knowledge and experience than me, Poliquin himself also came up with cluster sets and more advanced methods of strength training held in good repute. Presumably he had a valid reason for GVT as well... Perhaps the studies done on it insufficiently represent the lifting demographic?

    I have done some workouts of it and they were actually extremely hard. I'd be willing to give it a serious try just to see what results I experience.[/QUOTE]

    Its worth trying for a cycle. Am also looking at GBC, same thing is done with super sets, which isn't ideal
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    Registered User training12's Avatar
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    Anyone have a routine for german body recomposition that isn't done with super sets. As for a lot of the exercises requires different equipment which I won't be able to use. unless i wait if someone else starts using it.
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    IMO, It's an inefficient program. The volume is high but the intensity for the majority of sets is quite low. I ran it for a month on my squat, dead and bench. I made reasonable gains but it felt like an unnecessary grind to get there. I never felt like I accomplished much in the gym other than push around sub maximal weights for two hours. But, I was still tired and chewed up all of the time.

    I would also say that any success I had on the program was due to eating like a horse and not the programming itself. You'd better plan on a high grocery bill if you follow it. The workouts may be lack intensity but the volume is going to burn calories.
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