German Volume Training?

I've recently started a "German Volume Training" regimen, and I wonder what you all think. By way of background, I've been training seriously for about six months now and have seen some dramatic increases in muscle mass. After six months of a pretty basic stuff, I looked to change things up and settled on the following routine:

Monday: Chest/Back
Flat DB Bench Press, 10 sets of 10
Seated Row, 10x10

Wednesday: Legs/Abs
Dumbell Squats: 10x10
1-Legged Calf Raises: 3 sets of 20
Leg lifts: 3x20

Friday: Shoulders/Arms
Standing Shoulder Press: 10x10
Triceps pulldown: 3x20
Concentration Curls: 3x20

All sets are performed at the same weight, about 60% of my 1 rep. max. (Tuesday, Thursday, and Saturday I do cardio -- interval training -- and Sunday I take off).

I understand that many people on this board are using Max-OT and seeing great gains, but I'm not sure that I'm at that point yet. I've read many accounts of people getting great results from programs like mine, but I'm curious what you all have to say about my particular program.

Three particular questions, assuming that the general scheme is OK. First, should I be training hamstrings seperately? It seems like I should (I used to), but then that legs/abs workout would take quite a long time. Second, should I be working abs more frequently than once a week? Third, should I be adding in a few sets of isolation movements to compliment this program (e.g., adding in 3x10 of leg extensions on leg day, or something for the forearms on arm day)?

Any thoughts would be much appreciated.

are u gaining MASS using that HIGH of rep and low weight??? i am trying to use a high weight low rep program..so far so good...for bench i use whatever i can do 5 times for 5 sets...i heard that is true POWER LIFTING....but i dunno

I've been doing German Volumn Training for the last week... so here's my opinion on the whole thing. If you've ever read any of my postings you know that I am a firm beleiver in mixing things up so I change my routine about every two weeks to keep my body off guard. I think this is even more important when you train like this. One exercise performed for 10 sets of 10 is very taxing for a week or two but, if you stay on it I think you'll notice about week 3 it won't be as hard, you're not going to be as sore, and hence you will not produce the same results. So while I think its a great program I think you should cycle on and off of it maybe throwing it in once a month for a week. While you do it make sure your rest periods are limited, you should be done with a body part in about 25-30 minutes max (warm-up included).
I would mix up the exercises, do barbell one week, hammer strength the next and dumbells the week after in whatever routine you choose.

Personnally I see better results from lifting a little more often... at least 5 days a week. German volume training is quick but very taxing, I cannot even begin to imagine shoulders, tris, and bis all in one day. This week I did arms on Thursday and could barely sleep that night because my bis would cramp with my arm bent and my tris would cramp when my arms were straight. Shoulders weren't much better the next day. It is a very cool program and for the time you put into it, it is unbelievable, but there is no shortage of effort you have to push every set to failure. Your body will let you know if you're doing it right, and it will let you know when it's time to change routines.

One last thought, I would lift bi's and tri's the same way as the rest of the body. Here's what I did:

Mon: Back 7 supersets of lat pulldowns/seated row
3 sets of cable pullovers
Tue: Chest 10 sets of incline hammerstrength
3 sets of flat flies
Wed: Arms 10 sets preacher curls
10 sets rope cable extensions
3 sets dumbell turnouts
3 sets tricep kickbacks
Thurs: Shoulders 10 sets of military press (smith machine)
3 sets of lateral raises
Sat: Legs 10 sets of squats
3 sets extensions
3 sets curls

So a little different from the textbook. If anyone is looking for variety I would challenge them to do this for a week or two, no longer. Every set to failure... if that means 13 reps so be it, if its 8, thats cool to just adjust the weight for the next set to try to target 10 reps. No longer than a minute and a half break between sets, so leave the talkative crap in the dressing room after all you are occupying a piece of gym equipment for 13 sets or so including your warmups. Have fun... oh yea and don't blame me for the pain you have been fair warned.

Motivate,
D

I've been doing this routine for two weeks now, and it certainly feels very effective. Although I understand your point about sticking to this program from only a week or two as a change from the ordinary routine, I feel that I should try it for longer -- at least the first time around -- to assess what it's really doing for me.

However, I like some of the changes you suggest and the program that you put together. In particular, the addition of 3 extra sets of some isolation movements strike me as a good idea. But, where in your program do you train calves and abs?

Great question... Calves and abs are my strong suit so I hit them about every other week, both get pretty good work as stablilizers and secondary muscle groups... the same with forearms.

D

Excuse another question from a newcomer: you suggested that I vary from week to week between dumbells, barbells, and hammer strength. Why is this important?

I have always opted for dumbells because (a) they're more readily available where I train so there's never a wait; and (b) they allow me to move my arms independently, forcing more work from the stablizing muscles etc. Of course, I do use barbells and machines, where it makes sense: heavy squats, deadlifts, seated rows, etc. (I don't even have access to hammer strength equipment).

How important is it to change the equipment? Thanks.

Your muscles get used to conditions over time. Let's take it to the extreme... what would my chest gains be like if all I did was 5 sets of 10 flat bench, and 5 sets of 10 flies. Remember that I'm speaking from the bodybuilding perspective, I could really care less about strength gains (though they come with the territory, that's not the focus). Power lifters seem to be different, just speaking as an outsider looking in, but they seem to stick to their 3 fundamental movements. We want to stimulate muscle growth, so muscle memory is a bad thing. If we can change these conditions consistantly our muscles have nothing to get used to. Everyone can identify with having the same routine for a while and then changing something. I remember the first time I added real consistant variety; I was sore like the fat guy on January 3rd with the New Years resolution waiting to be shattered. I would venture to say if you think back to that point where you changed things up you too can identify.

Great Question,
D

Change it up and feel the pain.

I have tried GVT before and must say I liked it alot. right now Im doing a two day sometimes double split(sometimes I get to workout during school). I am however thinking of switching back to GVT when summer comes, should I do GVT or stick w/ it?

"If spot reduction worked people who chew gum would have skinny faces"

I think you should stick with what you are currently doing and add GVT every three weeks for a week, this will add some serious variety to your training. Most of all it'll make it interesting and challenging.

D

Djduhon:

Many thanks for your explanation, but I'm not sure that you totally answered my question. I appreciate the importance of variety in my training regimen, which is why I try to change up the exercises I do every 3-4 weeks. But my question was: why is it important to have variety amongst, essentially, the equipment I use.

In other words, will I see greater gains if I switch among dumbells, barbells, and hammer strength than if I just switch between five different dumbell exercises, for example?

Thanks again for your thoughtful comments.

Ahhh, I see, the light has come on... I can only answer your question by saying this. My belief is that you should never do the same routine in two consecutive training periods, seldom repeating any exercise, with obvious exceptions... squats for example. If you are able to provide variety then do so. That being said, the more exercises you hold in your repertoire, the better. Try it out and see how many different exercises you use in two weeks trying not to repeat the same exact exercise for two weeks straight.

D