The German Volume Training Routine German Volume Training involves only three workouts per week. Resist the urge to break this routine up into a four or five day split before actually trying it. It’s best to try GVT for several weeks before tweaking with it. My first GVT squat day left me so sore that I had a hard time squatting 8 days later, so I recommend not changing the program at all. The three workouts are push, pulls and legs. I’ve modified this workout from the original structure. The original GVT program advocated working arms and shoulders together, and then hitting back and chest three days later. The problem with this approach is that your arms get so blasted tired and sore that it is very difficult to properly workout your chest and back. The structure of the workouts is as follows: Day 1: Chest, Shoulders, Triceps (PUSH) Day 2: Rest Day 3: Back, Biceps, Abs (PULL) Day 4: Rest Day 5: Quads, Hamstrings, Calves (LEGS) Day 6: Rest Day 7: Rest For abs and calves, there is no need to destroy yourself with a 10x10 set/rep scheme. Perform 3 sets of 10-25 reps for these body parts. After working your chest and shoulders, your triceps may already be fried. Use your best judgment when working triceps. I recommend using 3 sets of 6-12 reps instead of the 10x10 method. But if you have it in the tank, by all means hammer out 10 sets on triceps. The original German Volume Training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. You can stick with 3 sets for biceps, or jump up to 10x10. I prefer to go 10x10. Do whatever is most effective for your body. For hamstrings, I recommend a 10x10 approach. Since you won’t be able to walk anyway from the squats, you might as well sell out completely to the pain.
Posted on: Mon, 15 Jul 2013 12:19:53 +0000
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