Reply With QuoteThe GVT can be a great way to push past a plateau. I responsed very well to GVT. GVT allowed me to plaw through a plateau that I was facing not too long ago. It also eliminated the boredom that was starting to creep into my training as a result of following the same old routine involving heavy weights and lower rep ranges.
advanced German volume training!
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Thread: advanced German volume training!
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04-16-2011, 01:50 PM #1Weapon of Choice ELITE MEMBER
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advanced German volume training!
as the title implies, I am attempting a German volume training routine, advanced version. I remember having good results when I did this the last time. I really want to try to see the whole thing through this time, which is hard for me, but I'm gonna attempt it. should be fun....
here is yesterday's workout:
overhand pendlay rows
200 x 5 (10 sets)
hammer curls
50 x 5 (10 sets)
upright rows
105 x 6 (3 sets)
db preacher curls
40 x 6 (3 sets)
and here is today's workout:
decline bench press
225 x 5 (10 sets)
close grip bench press
205 x 5 (8 sets)
205 x 4 (2 sets)
the rest intervals on all the 10 set exercises are going to be 100 seconds, and the additional pull day exercises are going to be 90 sec. I won't be doing anything extra for push and lower body because for push, my elbows can't handle tricep isolation exercises, so I'm combining everything into the 10 set exercises, and lower won't have extra because I'm sure it will be demanding enough as it is.http://futuretrainer.blogspot.com/ --My new blog!!
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04-16-2011, 04:01 PM #2Registered User
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04-16-2011, 04:56 PM #3Senior Member ELITE MEMBER
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The pendlay rows, are they were you put it down on the floor after every rep? if so how do you find them, been meaning to try that one must destroy the back?!
All I ask is the chance to prove that money can't make me happy.
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04-16-2011, 07:37 PM #4Weapon of Choice ELITE MEMBER
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Well, actually I am doing the advanced version where you do 10 sets of 5 reps then up the weight and do 10x4 then up the weight again and do 10x3, then repeat. I happen to respond well to low reps, so I chose this version, but if I get through the program and like it, I might be willing to try the original 10x10 workout.
Originally Posted by OutWhey
http://futuretrainer.blogspot.com/ --My new blog!!
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04-16-2011, 07:41 PM #5Weapon of Choice ELITE MEMBER
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In my experience with them, I really like them a lot. That opinion may change when I do them with heavier weight, but as of now I really like them. I find it easier to keep your back at more of an angle close to 90 degrees, while at the same time not totally destroying your lower back. Putting the weight down every rep totally reduces the low back strain you feel on a regular bent row. Originally Posted by davegmb
I will say that they are meant to be a somewhat explosive movement, meaning it's hard to be strict on them in the bodybuilding sense. Think deadlift but for the lats.http://futuretrainer.blogspot.com/ --My new blog!!
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04-18-2011, 11:12 AM #6Weapon of Choice ELITE MEMBER
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April 18
Lever Machine Squats
270 x 5 (10 sets)
Hammer Curls
50 x 5 (10 sets)http://futuretrainer.blogspot.com/ --My new blog!!
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04-18-2011, 02:52 PM #7Senior Member ELITE MEMBER
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This volume training must be brutal, 10 sets of bench, then 10 sets of decline bench and if that wasnt enough 10 sets of close grip with a still fairly heavy weight! Your triceps and chest must hate you haha. I hope you get the results you want for putting yourself through sessions like that, great work.
All I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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04-20-2011, 10:38 AM #8Weapon of Choice ELITE MEMBER
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April 20
Happy Birthday to my little girl who turns 2 today
Pendlay Rows
210 x 4 (10 sets)
Upright Rows
110 x 4 (10 sets)http://futuretrainer.blogspot.com/ --My new blog!!
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04-23-2011, 04:10 PM #9Weapon of Choice ELITE MEMBER
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April 23
Lever Machine Squats
285 x 4 (8 sets)
Alt DB Curls
55 x 4 (8 sets)http://futuretrainer.blogspot.com/ --My new blog!!
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05-05-2011, 06:47 PM #10End of the world ELITE MEMBER
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Have you ended this experiment?
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