Be warned this is deemed as SGUT Advanced training.
Take your training up a notch try this GVT program.
It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was made popular by German national weightlifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal:
1 Assist lifters with building muscle mass.
2 Help lifters burn off unwanted body fat.
The rumor was German Volume Training was such an effective muscle building system that it was not uncommon for members of the weightlifting team to move up a weight class after only 12 weeks.
German Volume Training Overview
The basics of German Volume Training are:
Impactful Exercise Choices. Pick activities that provide the most bang for your buck. Don’t opt for an easier machine movement, or less taxing compound exercise, when you can go all out with the biggest and baddest compound movements. You will be performing only one 10×10 exercise per muscle group.
Sets and Reps. You perform ten sets by ten reps for each primary exercise.
Rest Periods. Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.
Antagonistic Muscle Groups. If you can, work using antagonistic/ Opposing muscle groups – Chest and Back, an Overhead Press and a Lat (Back) exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.
Weight Additions. You only add weight when you can perform ten reps for each of the ten sets. Do NOT train to failure on any of the sets.
Beginning Weight. Start with approximately 60% of your one rep max or weight in which you could perform a single 20 rep set with.
Accessory Exercises. Use three sets for 10-20 reps.
Frequency. Training each muscle group every 4 to 5 days is best.
Tempo. I recommend using a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and triceps extensions, a 3 second negative is recommended. It should be noted that “tempo” is considered the least important variable in German Volume Training, meaning if you do not focus on it at all, you will still make amazing progress.
Nutrition while on the GVT vibe.
It is also recommended that you feed your beast while utilizing German Volume Training. What’s the point of using an intense program like this if you are not attempting to maximize muscle growth and recovery? So make sure that you are hitting at least (2g) of Protein per (kg) of bodyweight.
To say this program adds muscle fast is probably an understatement.
Recommended German Volume Training Split
The following is a recommended 5-day German Volume Training split:
• Day 1 – Chest and Back
• Day 2 – Legs and Abs
• Day 3 – HIIT session or (LISS) Low-Intensity steady state cardio
• Day 4 – Arms and Shoulders
• Day 5 – Off
Due to the intense recovery demands associated with this program, natural trainees may want to consider working each body part only once per week.
The following is a sample German Volume Training program that is split up into two phases.
Beginner/Intermediate German Volume Training Program: Phase 1
Perform the above five-day cycle six times.
Part 2 which explains the 2nd phase will be next week.
Let me know how you get on if you try the above plan