German Volume Training
So i've just started a new program that really interested me from day 1. I jumped into trying DTP too fast and pretty much flumped it, so I've taken a step in the right direction in preparation to hit a new DTP program in 10 weeks.
GVT is a very old method of training, but it seems to be forgotten about with all he hype of new training systems coming along, however in terms of exertion GVT pretty much has the backbone of new training programs we see today such as DTP of course.
Basically it consists of training 2 muscle groups per day on a 3 on 4 off split week. For these 2 muscle groups I've taken on 2 exercises each. So for example chest and back day would have 2 exercises for chest & 2 for back.
The next step of this is the sets and reps, they really stick to the word "volume" on this, don't just look at it and think "that's too much" there are reasons why its volume training and why it works so well. We use 10 Sets of 10 Reps of each exercise. This seems like a lot and some would stupidly argue its overloading, however overloading won't become apparent until at least 30 sets!
My exact program looks like this, If you want to copy this and give it a go then please do and give me some feedback. I created this program for a client too, who I train with as a buddy type system, he has gave nothing but praise and great feedback from the sessions:
GVT is a very old method of training, but it seems to be forgotten about with all he hype of new training systems coming along, however in terms of exertion GVT pretty much has the backbone of new training programs we see today such as DTP of course.
Basically it consists of training 2 muscle groups per day on a 3 on 4 off split week. For these 2 muscle groups I've taken on 2 exercises each. So for example chest and back day would have 2 exercises for chest & 2 for back.
The next step of this is the sets and reps, they really stick to the word "volume" on this, don't just look at it and think "that's too much" there are reasons why its volume training and why it works so well. We use 10 Sets of 10 Reps of each exercise. This seems like a lot and some would stupidly argue its overloading, however overloading won't become apparent until at least 30 sets!
My exact program looks like this, If you want to copy this and give it a go then please do and give me some feedback. I created this program for a client too, who I train with as a buddy type system, he has gave nothing but praise and great feedback from the sessions:
Day 1 Chest & Back
Flat Bar Bench Press
10 Sets of 10 Reps 70% 1RM
Lat Pull Downs
10 Sets of 10 Reps 70% 1RM
Dumb Bell Chest Fly's
10 Sets 10 Reps 80% 1RM
Bent Over Fly's
10 Sets 10 Reps 80% 1RM
Flat Bar Bench Press
10 Sets of 10 Reps 70% 1RM
Lat Pull Downs
10 Sets of 10 Reps 70% 1RM
Dumb Bell Chest Fly's
10 Sets 10 Reps 80% 1RM
Bent Over Fly's
10 Sets 10 Reps 80% 1RM
Day 2 REST
Day 3 Legs & Core
Barbell Squat
10 Reps 10 Sets 70% 1RM
TRX Leg Swings (Ask for demo if you don't understand the movement)
10 Reps 10 Sets holding for 1 second at peak.
Hamstring Curls (Machine)
10 Sets 10 Reps 80% 1RM
Plank
10 Sets 1 Minute (Perfect Solid Form)
Barbell Squat
10 Reps 10 Sets 70% 1RM
TRX Leg Swings (Ask for demo if you don't understand the movement)
10 Reps 10 Sets holding for 1 second at peak.
Hamstring Curls (Machine)
10 Sets 10 Reps 80% 1RM
Plank
10 Sets 1 Minute (Perfect Solid Form)
Day 4 REST
Day 5 Shoulders & Arms
Seated Dumb Bell Shoulder Press
10 Sets 10 Reps 70% 1RM
Preacher Curls
10 Sets 10 Reps 70% 1RM
Dumb Bell Lateral Raises
10 Sets 10 Reps 80% 1RM
Tricep Push Downs (Ropes or Machine)
10 Sets 10 Reps 80% 1RM
Seated Dumb Bell Shoulder Press
10 Sets 10 Reps 70% 1RM
Preacher Curls
10 Sets 10 Reps 70% 1RM
Dumb Bell Lateral Raises
10 Sets 10 Reps 80% 1RM
Tricep Push Downs (Ropes or Machine)
10 Sets 10 Reps 80% 1RM
Day 6 & 7 REST
So you certainly get the idea of where im coming from with the "volume" side of things, it seems fine to think of 2 exercises per muscle group but its crazy when you're in the gym. Please give it a go for a few weeks, its totally worth it. Again any problems just ask me :)