Any feedback on German Volume Training?

[johntt44]

I'm starting a test 250, tren ace 300, superdrol 20mg cycle. I want to try gvt while cycling. For the past 3 mos I've been doing just 1 body part a day 10×10 while cutting(trt dose) with a day off here and there. I read an ncbi study on gvt where it said on upper body 5×10 yielded same results as 10×10 on natural, untrained men, which is 2 things I'm not. I just want to give it 6wks to see how it goes. I'll be running the vertical diet and adjusting up as needed. Anybody got any tips, info? Thanks! Oh, my frequency will be 2x a week.

 

[JP1979]

I just started something similar

Monday
BB Bench 10x10
Lat PullDown 10x10

Tuesday
BB Back Squat 10x10
BB SLDL 10x10

Wednesday no weights
Thursday no weights

Friday
BB Bench 4x15
Lat Pull Down 4x15

Saturday
Deadlift 4x15

Sunday no weights

So far I like it and I like not being at the gym for 2 hours.

 

[johntt44]

No arms or shoulders?

 

[JP1979]

No arms or shoulders?

I hit those on my non weight days with a lot of dips/pullups/push-ups and rowing

 

[JP1979]

A typical non weight day is 3500m interval row, 100 (pushups/pullups/dips alone or combo of them) some ab work and some treadmill.

 

[johntt44]

Ok, that makes sense. That's kind of like what I've been doing. I'm going to pick up the volume immensely in a couple of weeks.

 

[Xlgx]

I ran both and much preferred advanced gvt

 

[johntt44]

I ran both and much preferred advancedgvt

Thanks! That's the heavier 10×6 one, right?

 

[MisterSuperGod]

i used that routine for awhile. Once i got into the heavier weights, it seemed like 10x10 would never happen, and i guess at some point, that would be true. 300 pound bench press for 10x10 is just a fantasy.

 

[brutus79]

i used that routine for awhile. Once i got into the heavier weights, it seemed like 10x10 would never happen, and i guess at some point, that would be true. 300 pound bench press for 10x10 is just a fantasy.

I have done it with 285... it was probably only week 5. With work 3 plates would be doable. Rest and calories are key. 315 x 10 x 10 squats is the true pain.

 

[JP1979]

315 x 10 x 10 squats is the true pain.

I can only imagine.

 

[Demondosage]

I gained 12 lbs on my first run at gvt. That was using NO GEAR, natural. I began with phase 2 though, the 10x6, so in actuality I gained 12 lbs just on one phase of it. It's boring but effective. But here s the thing, I didn't get the same results on it twice. I did it a few years later after cycling and didn't get much at all.

Try it out though, like I said I gained 12 lbs from just 1 phase of it

 

[johntt44]

I gained 12 lbs on my first run at gvt. That was using NO GEAR, natural. I began with phase 2 though, the 10x6, so in actuality I gained 12 lbs just on one phase of it. It's boring but effective. But here s the thing, I didn't get the same results on it twice. I did it a few years later after cycling and didn't get much at all.

Try it out though, like I said I gained 12 lbs from just 1 phase of it

Thanks! Yeah, I just want to see how it works. Appreciate it.

 

[johntt44]

I have done it with 285... it was probably only week 5. With work 3 plates would be doable. Rest and calories are key. 315 x 10 x 10 squats is the true pain.

I bet your legs would hurt all the way to the bone. I've got my rest and diet laid out for it too. I'm running the vertical diet because it's easy to adjust calories up as needed.

 

[brutus79]

I gained 12 lbs on my first run at gvt. That was using NO GEAR, natural. I began with phase 2 though, the 10x6, so in actuality I gained 12 lbs just on one phase of it. It's boring but effective. But here s the thing, I didn't get the same results on it twice. I did it a few years later after cycling and didn't get much at all.

Try it out though, like I said I gained 12 lbs from just 1 phase of it

Same here. First go around was great... not a lot if size gain when running again. I like doing it for a couple weeks coming back from an injury- gives me a solid base and gets my tendons and muscle tissue ready for abuse.

 

[Xlgx]

Thanks! That's the heavier 10×6 one, right?

Sounds right. The other poliquin program I liked is the 5% solution. Picking a 3 number consecutive rep range between 3-8. So something like 8,7,6 or 5,4,3. And doing higher sets with the undulating rep/weight scheme for 3 weeks etc

 

[johntt44]

Sounds right. The other poliquin program I liked is the 5% solution. Picking a 3 number consecutive rep range between 3-8. So something like 8,7,6 or 5,4,3. And doing higher sets with the undulating rep/weight scheme for 3 weeks etc

I'll have to check that one out next. Thabks!

 

[Mt.Oracle]

How long of brakes do you take in between each set?
That’s a metric shit ton 10x10

 

[johntt44]

I've read around 75sec. We'll see. I've been practicing the 4-0-1 tempo for about a week and I've got my rest periods down to 90sec. I start this thing next week 3 on/ 1off for 6wks. Il be running low dose test, tren with 20mg superdrol and eating in a surplus after a long cut.

 

[Mt.Oracle]

Good luck!!! I’d be so gassed.
I’m a fan of that tempo though, that time under tension makes a huge difference.