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geauxtigers6492
Army Fan
Admin in Waiting
Member since Jun 2008
3519 posts

German Volume Training
So I just finished Day 2 of GBT.
Being it is a new program for me and the amount of reps I am doing, i started on the light side but will increase weight starting on week 2.

I am struggling to find a meal plan to go along with the prpgram, most articles online talk about the lifting side but nothing on dieting.

Has anyone done the program that can offer dieting tips? Thanks!


Week 1 and Week 2 Update:
Week 1 was a little easy, I did not get to complete my 10x10 sets for chest and legs due to time. I did 8 out of 10 sets and went on the light side..like real light.

My bench I did 115 and my squats I did 135.

I was able to do the 10x10 with Dips and Hammer Curls, I used 20 lb DBs for my curls.

Overall Week 1 was just too easy weight wise but want to go easy to see how I would handle it because I have never done volume training before.

I am about to finish week 2.
I went up to 135 on Bench Press and 155 on Squats. I will increase to 25 lbs on my curls.

I am not sore like I thought I would be. I was expecting to feel like I did when I did strength training and lifted heavier. I am sore, but it is a dull ache....not unbearable but I feel it all over my body, in my shoulders, legs, and chest especially.

I do not see a huge difference in my physique yet, however my wife did say she noticed I have gotten bigger since I got back from military training in October.

I plan on taking the first phase into the Christmas Holidays, I will have completed 4 rotations. I will take 3 weeks off from GVT and focus on a strength program before returning for phase 2 at the end of January. I am also adding in at least 1 run day on my off days to keep my cardio up!
This post was edited on 12/12 at 8:01 am


zatetic
Missouri Fan
Member since Nov 2015
3278 posts

re: German Volume Training
I am interested in this. Keep us, at least me , up to date on how the GBT is going for you. I've read it gets you pretty big but you may not really gain strength during it.



geauxtigers6492
Army Fan
Admin in Waiting
Member since Jun 2008
3519 posts

re: German Volume Training
pretty much what i heard too from my trainer. ill keep you up to date on here!


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Huey Lewis
LSU Fan
BR
Member since Oct 2013
2178 posts

re: German Volume Training
Just curious..are you doing German volume training or German body comp? Or is German body training something else entirely?


Wee Ice Mon
Member since May 2014
393 posts

re: German Volume Training
I’m going to do GBT for 4 weeks and see how it goes. Thanks for the idea. I needed to break up the monotony.

I started yesterday with this one:

LINK


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zatetic
Missouri Fan
Member since Nov 2015
3278 posts

re: German Volume Training
That is a good question.

I am interested in the German Volume Training.


geauxtigers6492
Army Fan
Admin in Waiting
Member since Jun 2008
3519 posts

re: German Volume Training
quote:

Huey Lewis



Yeah it is, I am dumb and used the wrong word for about a week!!!


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15311 posts

re: German Volume Training
quote:

German Volume Training.


I think this is different.


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zatetic
Missouri Fan
Member since Nov 2015
3278 posts

re: German Volume Training
quote:

I do not see a huge difference in my physique yet


You see some people commenting that they gain ten pounds after doing a month or so plan of GVT. It sounds like you are making gains though already according to your wife so congrats! Keep up the good work

quote:

I did not get to complete my 10x10 sets for chest and legs due to time.


I also read that if you can do 10x10 you aren't using enough weight. So that last couple sets you can't get all ten reps.




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BlackPot
LSU Fan
Member since Oct 2016
351 posts

re: German Volume Training
quote:

Has anyone done the program that can offer dieting tips?


Never done that style of training, but I can pretty much guess what's going on. Since there is a lot of volume, jusr eat. Not too much processed food. Try for meat with potatoes or rice. Eat some red meat. Eat some bone in chicken. Just get in those whole foods. You'll gain the weight you're looking for and you're body will feel better in the process. Just don't restrict calories.


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Jim Rockford
LSU Fan
Member since May 2011
62055 posts
 Online 

re: German Volume Training
Decided to give this a try last night with 10 x 10 squats. Legs were wobbly afterward and I'm pretty sore today.


zatetic
Missouri Fan
Member since Nov 2015
3278 posts

re: German Volume Training
I need updates OP, and what plan you are following.

Did you stick with it Jim or was this just a one off?



Jim Rockford
LSU Fan
Member since May 2011
62055 posts
 Online 

re: German Volume Training
Yeah Ive done it for a week. Weighted dips followed by chins. I may keep this up for a while.


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Jim Rockford
LSU Fan
Member since May 2011
62055 posts
 Online 

re: German Volume Training
So do you fellas do anything else while you're following this plan? I go through the ten sets, my heart rate is up and the body part I'm working is smoked, but it's only been 12-15 minutes, and I feel like I should be doing something more.


zatetic
Missouri Fan
Member since Nov 2015
3278 posts

re: German Volume Training
Did you get a plan for it? I suppose it's just follow the plan.

Most of the plans online seem to be something along the lines of this one. Four exercises a day.

https://www.bodybuilding.com/fun/german-volume-training.htm


I'm going to try GVT out probably a week or two after the new year.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15311 posts

re: German Volume Training
It's only taken you 15 minutes? Not heavy enough


SulphursFinest
LA-Lafayette Fan
Lafayette
Member since Jan 2015
999 posts

re: German Volume Training
I’ve heard bad things about GVT, so let me know how it goes. Curious to hear from someone who has actually stuck with it.


Jim Rockford
LSU Fan
Member since May 2011
62055 posts
 Online 

re: German Volume Training
I was doing the 1 min. between sets using a 100 lb sandbag in a bearhug. I guess I need to add some complimentary exercises like in the link.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15311 posts

re: German Volume Training
quote:

I’ve heard bad things about GVT,


What did you hear? It's a bodybuilding program. It's not for strength or athleticism.


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Jim Rockford
LSU Fan
Member since May 2011
62055 posts
 Online 

re: German Volume Training
Just finished a cycle of this that I modified to fit my own purposes. Started just before Christmas. Began with 10x10 50 lb sandbag squats, 10x10 ring dips, 10x10 pullups, with one min. rest between sets. Each body part on a separate day. I would add one Rep per set each workout, until I was doing 10x20 at the end of the cycle.

I was able to complete the squat sets without stopping throughout. I had to use the rest pause method a little bit on the dips, and quite a bit on the pullups.

I'm pretty satisfied with the results. I haven't measured, but I look like I've gained some mass, and I actually lost about 5 lbs without changing my diet at all. My pulse was 180 at the end of my last squat workout so I got plenty of cardio along with it.

I will probably add a little weight and start over at 10x10. I dont know if I'll go all the way through this time. The high Rep workouts are a real mental gutcheck.


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