Anyone here try german volume training? Basic concept is 10x10 of compounds with 60 second rests. Have not found a good 4 day split and tried making one up on the fly. Not a lot of thought went into this yet so I'm welcome to criticism.
ABxCDxx
> (A) Chest/Upper Back Bench Press 10x10 Barbell Row 10x10 Cable crossover 3x10 Face Pulls 3x10 Plank 3x60s
Can't squat or conventional deadlift due to a hip injury.
Nathaniel Brown
Try it for a month and see what happens. If you get bigger, great, if not, reconsider.
Dominic Morgan
Hope you're juicing
Aaron Hall
This is what I was planning anyways, just wondering if anybody has recommendations on GVT or the specific exercises I chose here as far as balance.
It's not even 30 sets per day, it might be tiring but that volume isn't even that high.
Colton Howard
>30 sets per day >that volume isn't even that high. I hope you're eating like a pig and sleeping like a princess or roiding like Arnold
Noah Fisher
>Basic concept is 10x10 of compounds have you ever worked out before? you'd have to do very light weight unless it's a changing weight each set
Cooper Brown
>german volume training >run from rapists x10 >evade truck x10
Ethan Long
>Jew toss x 10 >Stoke fire x 10 >Ash shovel x 10
Ryder Nguyen
30 sets is literally normal for a hypertrophy routine.
Yes, 4 years lifting. I understand that. There will still be hypertrophy even if I go from 225x10 on the first sets of bench to 185 or 155 by the end.
Wyatt Brooks
30 sets is far too much bro. GVT isn't supposed to be done like that. If you GVT bench, you do no more pressing that day.
Ever heard of maximum recoverable volume? You might be able to sustain that volume for a very short time but you'll build up so much fatigue that your lifts will decrease.
Isaiah Bailey
>30 sets is far too much bro. GVT isn't supposed to be done like that Disagree on this, I usually run 25-40 sets per day and have for years.
>If you GVT bench, you do no more pressing that day. Yeah, I have 10x10 bench and then no more pressing that day, a 2 day rest, then 10x10 OHP and no more pressing that day either.
Wasn't able to find a 4 day GVT split so I'm going to make an attempt with this.
Josiah Foster
Hold up, do you mean 25-40 sets for one muscle group or 25-40 sets total?
Carson James
What is there for Triceps in this program? Asking because my biceps are noticeably bigger than tris and have to work them to even out.
Mfw they are both still small as fuck
Lucas Parker
What percent of 1RM should I use?
Andrew Ramirez
25-40 sets total each day, spread across whatever muscle groups I'm working in that day of a program.
Dips on the last day, plus Tricep used in all pressing. I am the opposite and have huge triceps but small biceps.
No idea, 10x10 with 60 second rests is probably going to limit you quite a bit.
Cooper Baker
i have been doing it for a month now around a month now ama
Henry Moore
>i have been doing it for a month now around a month now what did he mean with this?
Anthony Moore
jeff small now? He's going for Zyzz mode?
Lincoln Price
What do you think about the routine I posted in the OP?
Jacob Morris
GVT is done with 60% of your 1rm, you don't increase or lower the weight. also one minute breaks not 30 secs
Owen Hill
) -:< yeah looks alright, i shall post mine
flat dumbbell pulldowns (w seperate handles) was ez curls and skulls but joints werent liking it so now preacher curls and french press
my squat/deadlift excuse is that i have never got along with them and i also have boxing and i dont want to be too fatigued for that.
i would recommend starting very low, it takes a while to get used to, once you do if you're anything like me once you get to weight where you're actually trying, after an increase you'll get the first 5 10 then be around 6/7 reps on the rest, then get 10x10 again within a couple sessions
Aaron Rodriguez
Incorrect. If you make 10x10 with no forced reps or failed sets, you increase weight 5-10% next workout
Ryder Sullivan
ah yeah also i dont train legs cos my knee doesnt like it
Noah Young
It only works if you're German
Assuming you're American, there's no point trying
Xavier Roberts
That pectoral gap wtf
Robert Flores
Oh. Ok then bro my mistake. You'll prob make great gains, do us proud
William Cooper
Do it for a few months and take some before and after pictures. I'd be curious to see the results.
