GVT- Great Volume Trauma

bakes0310

bakes0310

bakes0310

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Joined
22 Oct 2004
Posts
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German Volume Training, never done it before but it looks quite deadly compared to my previous lifting experiences, stronglifts/madcow.
Even though the weight aint great (doesn't need to be) the volume is what its all about. Its gonna be a killer to me as im used to my 5x5, now its at 10x10.
So ill be changing the program to 3 days instead of 5, but I really don't think im gonna be missing out. Days off will be much needed recovery and eating like a horse.
So heres the program:

Day1:
Squats 10X10
Deficit Bulgarian Split Squats (dumbells) 10x10
DB Lunges 3x10
DB Side Raises 3x10

Day2:
Bench 10x10
Rows 10x10
Dips 3x10
DB Push Press 3x10

Day3:
Deadlift 3x10
OHP 10x10
Romanian Deadlift 10x10

Rest between sets 1 minute
Rest between the two different exercises 90 seconds

Assistance work will be dips/pullups/lat raises etc and maybe a super set combo. And ill be doing some core work at the end if I can manage it ;)
I start tomorrow on day 2 session as I already trained yesterday. Im looking forward to it...

Link to GVT and AGVT
https://www.t-nation.com/workouts/advanced-german-volume-training
 
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Cookeh said:
You and freefaller are both insane. RIP.
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Thanks, don't think I could be compared to him though, he's French...and also a beast compared to me.
Did get some good advice from him, I may have to change the deadlift to 3x10 as doing a 100 reps of deadlift is gonna be too brutal. But I will be doing Romanian deadlift on the same session as an accessory exercise.
 
I think this is much better, RDL x100 is going to be really good, but really tough, but good accessory to deads.

Be modest initially with your weights. Don't try and be stupid like me and do 10-15tonnes a session! :p
 
Freefaller said:
I think this is much better, RDL x100 is going to be really good, but really tough, but good accessory to deads.

Be modest initially with your weights. Don't try and be stupid like me and do 10-15tonnes a session! :p
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Ok does this day look good to you now:

Day3:
Deadlift 3x10
OHP 10x10
Rdeadlift 10x10

Cant believe I changed the RDL to 10x10, im gonna die.

Yeah ego will be left out the door and the weights will be light.
 
Yup - see how you go. Don't worry about dropping RDLs down a bit if it gets too tough.

You'll want some accessory work for shoulders too.
 
Freefaller said:
Yup - see how you go. Don't worry about dropping RDLs down a bit if it gets too tough.

You'll want some accessory work for shoulders too.
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Could you suggest some and what days do you think I should do them on, looking at my program?
Thanks for your advice its been top notch:)

Would changing accessory exercise every couple weeks or so be a good idea aswell?
 
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Shoulder stuff I like to vary, but some cable or DB side raises are good. DB push press or seated backless DB shoulder press. YTWs are good for a warm up and mobility.
 
Freefaller said:
Shoulder stuff I like to vary, but some cable or DB side raises are good. DB push press or seated backless DB shoulder press. YTWs are good for a warm up and mobility.
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Ok ive added two shoulder exercises onto my program, I think its looking pretty finalised now. Didn't add anything extra onto my deadlift day as that's looking pretty damn meaty in itself.

Wish me luck everyone tomorrow I start on the bench day, I hate bench its my weakest. But I hope this program will change that.
 
Lolz@ 100 reps of RDL.

PMSL@ 100 reps of deficit Bulgarian split squats.

Dude - you're going to wind up with the biggest wheels ever fitted into trackie bottoms. :D
 
mrthingyx said:
Lolz@ 100 reps of RDL.

PMSL@ 100 reps of deficit Bulgarian split squats.

Dude - you're going to wind up with the biggest wheels ever fitted into trackie bottoms. :D
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Hope so dude, I may end up dead in the process. Think its gonna be kinda interesting on leg day coming out of the gym and trying to get my leg over the motorbike:D
 
My meals are pretty good, but im not much of a snacker. I usually eat peanut butter and mixed nuts (almonds etc) and that's it really.

Just got off musclefood and bought some nice meaty snacks, expect pics of my meat soon.
 
bakes0310 said:
My meals are pretty good, but im not much of a snacker. I usually eat peanut butter and mixed nuts (almonds etc) and that's it really.

Just got off musclefood and bought some nice meaty snacks, expect pics of my meat soon.
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Missing the point.

You will have to start considering haribo as a specific food group... that's the kind of quantity you will probably have to be ingesting.
 
You can eat specific things, yes, but it takes a lot of them (i.e. it's all about hte calories)! And cheap calories (haribo, chocolate, doughnuts...)!
 
Have to say I will disagreed - but I know Mrthingy is taking the pee a little. Don't fall into the trap of eating lots of crap for the sake of calories. Refined/processed foods are not going to do you any favours. Try and get calories from wholesome foods.
 
*chuckles* :D <3

There is truth in it: getting calories from decent whole foods is the ideal (in fact, I deleted my text on "get it from steak, etc.") but a lot of the time it simply isn't practical.

I would love to eat properly the whoel time, but I find half the time it just doesn't work. Admittedly, I have been known to train over 9 sessions/week, so my view is probably skewed. :D
 
Yeah kinda guess he was, naughty man. I eat pretty much all whole foods, made from scratch, no ding dinners for me:)
Had steak today infact:)
It might be worth me checking my weight every so often see how much I put on, but I usally go by the mirror.

Edit: 85.6kg
 
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