german volume training... anyone here tried it?

[baller9409]

im getting bored with my current lifting routine and want something harder. so has anyone here tried it? and how did it work for you?

[Papa Dras]

I've done it about 3-4 times when I want to mix it up. It does work well for lean mass and it is harder than it seems at first. The most difficult part is sticking with it because it goes against what you may be used to and you will want to go back to your normal routine.

I've put on 4-5 lbs of muscle in each 6-8 week stint that I did it. Plus it also help get over a plateau I had with deads. I just did this about 4 months ago and I was able to finally get a couple of 455 pulls, which I had never been able to get to.

[baller9409]

pretty sure ive hit a plateau. squats stuck at 365x2 and my bench.. pretty sure its like 230? dont trust anyone at my gym to spot me.

my squat max makes me angry because when i was a sophmore in HS i could get 385

but im only 178lbs so i guess im not doing bad on either of the lifts.

[GodSquadMandrake]

I usually do the opposite to break my plateau. I just do power training to gain the raw strength and then switch to the regular 8-12 rep sets after I've increased my 1RM by 10-20%.

[kimlin85]

i tried it last year. the worst part was squatting. the soreness sucked a lot but it was worth trying, i gained a couple lbs of muscle but in general i have a lot of trouble building my legs. only did it for 6 weeks.

i say go for it

[baller9409]

2 weeks on and the legs are the only thing not killing me!! i did 10x10 with 225 yesterday and today i feel fine

and im now weighing in at 170 and ive been wanting to hit 190

[GodSquadMandrake]

You lost 8 pounds?

[baller9409]

yea, i dont think im eating enough.

[Papa Dras]

that would be an indication

[kryptonik]

10x10 @ 225 is pretty damn awesome though. I did a 5x10 of it a good while ago, and was pretty sure I would be going to the hospital straight from the gym.

I've been shooting for a 225 widow-maker recently. I believe I have the strength to do it, it is just such a mental nightmare once I get around 15. And the breathing is hard. That I think is my biggest issue. I get way lightheaded, and lose focus.

[Papa Dras]

Dude, 10x10 at 225 is very awesome. When I did my last round of GVT, I was maxed at 285. I decided to run my 10x10 at 185. I would be absolutely dead by sets 8-10. About a week after I was done, I put up 5 x 285. Now that is my new max rep weight for 6-8 reps.

It is a great program to break through barriers.

[baller9409]

i think this week im gonna try for 250, i just wish my upper body grew as fast as my legs lol

[baller9409]

i take it back... my chest and back have never been this sore in my life...

[baller9409]

hi...just want to know what is german volume training?!?is it really works to loss pounds?!?

its not really for losing weight, my diet just sucks.

oh and today i tried for 245 on squats for 10x10... i failed on the 10th set on the 8th rep

[spoolin215]

I've never tried it but wasn't there a big scandal at a big football U last year when the coach gave all the kids rhabdo by doing 10x10 squats?

[GodSquadMandrake]

I've never tried it but wasn't there a big scandal at a big football U last year when the coach gave all the kids rhabdo by doing 10x10 squats?

I just googled rhabdo. Hory ****! I've heard of it before but didn't know the name of it.

[kryptonik]

I've never tried it but wasn't there a big scandal at a big football U last year when the coach gave all the kids rhabdo by doing 10x10 squats?

http://sports.espn.go.com/ncf/news/story?id=6061650

[baller9409]

http://sports.espn.go.com/ncf/news/story?id=6061650

that hasnt heppened yet.. so i think im good

[baller9409]

i love this workout plan!! i really wish i would've taken before pictures so i could see my results better, but i'm gonna take the veins in my triceps and calves as a sign that i need to keep doing this

[kryptonik]

Are you doing it with the 90 second rest? Or just going in and hitting 10x10?

[baller9409]

Are you doing it with the 90 second rest? Or just going in and hitting 10x10?

90 second rest in between supersets, im dead sets 5-7 then i can usually up the weight for the last few sets and still hit all 10 each set

[kryptonik]

I gave it a shot today. Went a little heavier than they recommended, but got to 5x10 and was all set. Reading your last response, makes me wish I tried to keep going. I just got in my head mentally. Plus my form was starting to get sloppy, and coming out of a abdominal injury, I probably shouldn't **** around too much yet.

Very excited about how sore I will be tomorrow though.

[baller9409]

I gave it a shot today. Went a little heavier than they recommended, but got to 5x10 and was all set. Reading your last response, makes me wish I tried to keep going. I just got in my head mentally. Plus my form was starting to get sloppy, and coming out of a abdominal injury, I probably shouldn't **** around too much yet.

Very excited about how sore I will be tomorrow though.

first week i couldnt climb into my truck or throw a football. im liking it though and cant wait to use it again, but it says i should take a few weeks off of it and do something lighter so ill start that next week

[baller9409]

335lb deadlift for reps without straps. ill take it

[GodSquadMandrake]

Are you still doing this?

[baller9409]

Are you still doing this?

i have one more week left till i start it again. im just trying to see what kinds of gains i got from last time

[baller9409]

round 2 over and this time i took before pictures! looking for a 400 pound squat max tomorrow, deadlift... 380ish

[GodSquadMandrake]

I'd like to see this. Make sure your before and after pictures are exactly the same and take tape measurements too!

[baller9409]

this one wasnt as bad as the first round so i didnt get quite the same results.
chest & back
incline dumbell heavy 10x6
wide grip pullups 10x6
flyes 3x8
bb rows 3x8
legs &abs
deadlifts 10x6
leg extensions 10x6
standing calf raises 3x12-15
weighted crunches 3x fail
shoulders & arms
dips 10x6
incline hammer curls 10x6 (got up to 45's)
seated lateral raises 3x12
rear delt flyes on incline bench 3x12

[baller9409]

before:


after:



177lbs still trying to gain so dont hate on my abs not being there

[GodSquadMandrake]

I can definitely tell you got bigger. It's a little hard to compare when the pictures aren't exactly the same though.

[Papa Dras]

You got a perm in-between the two sets of pics and that is also throwing it off.

[baller9409]

You got a perm in-between the two sets of pics and that is also throwing it off.

i do need a haircut lol but thats just the pictures i had on my phone. would you prefer i retake them?

[Papa Dras]

no man, I just felt like making a pointless observation

[GodSquadMandrake]

i do need a haircut lol but thats just the pictures i had on my phone. would you prefer i retake them?

Well you just have to make sure that the lighting is the same etc otherwise it's difficult to compare.