GVT

Dizzle_65

Hi,

Following a few months or FBs and quite high cardio (mostly running due to some Races I'd enetered)

I am cutting back on the running to a couple of 5ks a week for the next six weeks or so and in the meantimes going to try German Voulme Training. I'm upping my diet by 500 cals a day and increasing my protein slightly (I already consume circa 150g per day)

Current weight 70kg
Goal weight 74kg

I've found stuff on T-Nation and other websites but wondered if anyone has done this before and got any tips?

Cheers
Gareth

chrisdavey

I haven't done it myself but from all reports it's pretty brutal.

Have you done much strength training before?

I prefer to stick with the beginners programs like starting strength or stronglifts.

Re diet: good plan. Check & assess weight gain over the next few weeks & adjust if necessary.

_Bro

GVT is brutal but it help me break through a plateau on the bench.

Ultimately, I did get injured while doing this training but that was not due to the technique itself.. Or at least I can't make that claim
I completed a bro-tastic lift got a new max and had to take time off..

Dizzle_65

I've being doing weoghts for about 7 years, not always to try and bulk as I tend to cycle my training and often have quite high cardio.

I have tried Stonglifts in the past but didn't like it. I've done the usual split type regimes and also since the summer - Full body (I've done these on and off for a couple of years.)

Completed three GVT workouts so far, I'm really enjoying it, it's good to feel the DOMs again particulalry in the legs, something I missed when doing a lot of running.

Deffinitely plan on sticking with it over the next 6-8 weeks and then take it from there.

_Bro

Should be very effective for you..good luck!

I also use a total energy expenditure approach with drop sets.
This training approach was given to me by a friend (RIP) who was a strength coach and a monster on the bench.

Ie:
Volume=Reps x weight.
Typically doing 3 sets with warmup, heavy(3-5), medium (10) , light (20)

Each week try and add a bit more in total volume.
When my volume increased significantly at a given weight I will try to bump the weight.

chrisdavey

I've being doing weoghts for about 7 years, not always to try and bulk as I tend to cycle my training and often have quite high cardio.

I have tried Stonglifts in the past but didn't like it. I've done the usual split type regimes and also since the summer - Full body (I've done these on and off for a couple of years.)

Completed three GVT workouts so far, I'm really enjoying it, it's good to feel the DOMs again particulalry in the legs, something I missed when doing a lot of running.

Deffinitely plan on sticking with it over the next 6-8 weeks and then take it from there.

Keep us updated with the progress. From everything I've heard you really want to be spot on with the nutrition/recovery to be able to continue with this for a decent amount of time.

Dizzle_65

Will definitely keep everyone updated with my progress,. the novelty of achey legs is starting tyo wear a bit thin though :laugh:

Dizzle_65

Ok so I’ve been on the GVT Program for just over three weeks. The result I think have been quite good but I haven’t put on the sort of muscle that some of the articles suggest. This may be due to diet, it may also be that whilst I have worked hard at the tempo of the moves I have been inconsistent. Poliquin does say you shouldn’t tweak his routine – I have but nothing that I think would make a major difference e.g. single arm rows I’ve changed to Bent Over Rows and I’ve made Legs the first workout of the week. A few days have been juggled about due to the gym opening hours over Christmas.

It may also be my age, I am 46 and whilst I have used weights in my training for the past seven years I do cycle my workouts so I am never going to be giving Arnie a run for his money. This is the routine I am doing:

Actually - reading that back there’s quite a few influences that will have had an impact :ohwell:

Monday
Squat 10 x 10
Calf Raise 3 x 12
Leg Extension 3 x 12
Leg Curl 3 x 12

Tuesday
Bench Press 10 x 10
Pull Downs 10 x 10
Dumbell Flys 3 x 12
Bentover Row 3 x 12

Friday
Dips 10 x 10
Incline Hammer Curls 10 x 10
Bent Over Lateral Raise 3 x 12
Lateral Raise 3 x 12


I also do a couple of days cardio but a lot lighter than previously, this is a bit of a nuisance as it has impacted on my running but I’m happy to pay the price for now. I haven’t weighed myself for a week but last week I had only put on half a kilo. I will weigh myself Tuesday when the gym opening hours go back to normal.

In some ways this was a little disappointing but on reflection it's not so bad, I know my muscles have become a lot firmer and my leg strength have improved (I had done minimal leg work for a few months due to a groin strain). I have upped my calorie count but the quality of my diet has been a bit hit and miss, though given the time of year it could have been a lot worse. I’ll give you an update after my weigh in on Tuesday.

This is the link to Poliquin for anyone interested

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/441/German_Volume_Training.aspx