[mbt9000]

QUESTION 1:
im wondering with german volume training, do you use light weights, for it, because ive heard you do, and when you get the 10 x 10 done easily with a certain weight then you increase by 5% ?

QUESTION 2:
has anyone used GVT before and how is it?

QUESTION 3:
is it a myth or does it really build mass because with 10 x 10 i thought with that much volume it was endurance type?

QUESTION 4:
(this may sound STUPID) is it ok to be abit weak on some exercises, like i bench around 75kg for my 1RM and deadlift 110kg 1RM and squat around 70kg because it gets me down like theres people younger than me who bench more on here (SIGH) so is it ok to be weak in some areas, because when i reach bench press day with 10 x 10 that means id be using 55-57kg flat/low incline bench press but it'll make me sound weak tho, but i am muscular tho had lots of compliments from lasses sayin that ive got a great body etcetc

write back dungeon guys:)

[ZackKnight]

1. it's more heavy weight for 10 sets at 10 reps. light won't help you much.

2. ive tried it, it worked pretty well. I think YM123 knows a lot about it.

3. It builds mass and endurance essentially

4. it's fine dude. don't beat urself up about it. there's no reason to kick urself in the taint over something stupid like how much weight u use compared to younger guys

[MikeNYY420]

Don't know much about 1,2, or 3, but as far as 4 goes that's fine depending on your goals if you wanna look good and have people complimenting you and they are then that's good. For me if people younger than me are doing more weight it pushes me farther. But for the most part consenterate on hitting goals not so much the weight.

[mbt9000]

well zack it says on a few websites you should use around half of your 1RM because when fatigue kicks in the weight appears lighter and when the 10 x 10 appears easy with a certain weight you increase by 5%-10% and as you get more advanced when you stop seeing changes then you jump to a 10 x 8 or 10 x 5 etc and when you stop seeing changes you go back to 10 x 10 etc

heres the artical/forum
German Volume Training | Charles Poliquin

a extract:
The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load

wb

[ZackKnight]

hmmm. a lil diff than how i've done it and seen it done, but if that's right and that works for you then go for it dude. from what i'm seeing it's kinda like progressive overload

[mbt9000]

yh it prob is, uno when the weight gets easy for 10 x 10 increase it lol
but im gunna get on with it soon its the legs ought to be fun lol

[YM123]

Here is an article which explains it in a simplified way:

If you are at a plateau in your training or would just like to try something different, you should give the “German Volume Training” method a try. This is a great program for packing on muscle mass quickly. Gains of ten pounds or more in six weeks are not uncommon!

The “German Volume Training” method is easy to follow. The goal is to do ten sets of ten reps with the same weight for each exercise. You need to start off with a light weight, approximately 50-60% of your 1 rep max weight. For example, if you can squat 300 lbs for 1 rep, then you would use between 150 and 180 lbs for working out with this exercise.

For this workout you do only 1 compound exercise per body part. Some good exercises include:


Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs, 3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:


Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel easy, but as you progress through the workout the sets will get harder as you fatigue. When you can complete all 10 sets of 10 reps with good form increase the weight by 5%.

Give this program a try for 6 weeks and I am sure that you will be pleased with the results.


If you have more questions about it don't hesitate to ask

[julio40]

Originally Posted by YM123

Here is an article which explains it in a simplified way:

If you are at a plateau in your training or would just like to try something different, you should give the “German Volume Training” method a try. This is a great program for packing on muscle mass quickly. Gains of ten pounds or more in six weeks are not uncommon!

The “German Volume Training” method is easy to follow. The goal is to do ten sets of ten reps with the same weight for each exercise. You need to start off with a light weight, approximately 50-60% of your 1 rep max weight. For example, if you can squat 300 lbs for 1 rep, then you would use between 150 and 180 lbs for working out with this exercise.

For this workout you do only 1 compound exercise per body part. Some good exercises include:


Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs, 3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:


Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel easy, but as you progress through the workout the sets will get harder as you fatigue. When you can complete all 10 sets of 10 reps with good form increase the weight by 5%.

Give this program a try for 6 weeks and I am sure that you will be pleased with the results.


If you have more questions about it don't hesitate to ask

i like this, im going to start to do this.