New training routine: GVT

Ok, I feel like I am stagnant growth wise, and I am starting to get bored with the workout, as it's been about 6 weeks. So, I'm taking next week off, might do some cardio, but no weights.

Then, I am going to come back and start German Volume Training. I know this goes against what everyone advises, but I need to know for myself. I'm stubborn.

So, how does this look?

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Week One
Sunday -- OFF

Monday -- Legs & Calves
1. Barbell Squat -- 10 x 10 @ 50
2. Straight Leg Deadlift -- 10 x 10 @ 30
3. Seated Calf Raise -- 3 x 20 @ 70
4. Guerilla Cardio

Tuesday -- Back & Chest & Abs
1. Barbell Bench Press -- 10 x 10 @ 40
2. Cable Lat Pull Downs -- 10 x 10 @ 60
3. Crunches -- 3 x 20
4. Guerilla Cardio

Wednesday -- Cardio OR Off
1. Stationary Bike -- 45 minutes @ 13 mph
2. Guerilla Cardio

Thursday -- Shoulders & Biceps & Triceps & Cardio
1. Barbell Military Press -- 10 x 10 @ 25
2. Dumbbell Shrugs -- 3 x 20 @ 20
3. Dumbbell Alternating curls -- 3 x 20 @ 10
4. Dumbbell Triceps Extension -- 3 x 20 @ 30
5. Guerilla Cardio

Friday -- Cardio OR Off
1. Stationary Bike -- 45 minutes @ 13 mph
2. Guerilla Cardio

Saturday -- OFF


Week Two
Sunday -- OFF

Monday -- Legs & Calves
1. Lever Hack Squat -- 10 x 10 @ ??
2. Lying Leg Curls -- 10 x 10 @ ??
3. Sled 45 Degree Calf Raise -- 3 x 20 @ ??
4. Guerilla Cardio

Tuesday -- Back & Chest & Abs
1. Lever ISO Bench Press -- 10 x 10 @ ??
2. Lever High Row -- 10 x 10 @ ??
3. Crunches -- 3 x 20
4. Guerilla Cardio

Wednesday -- Cardio OR Off
1. Stationary Bike -- 45 minutes @ 13 mph
2. Guerilla Cardio

Thursday -- Shoulders & Biceps & Triceps & Cardio
1. Lever Shoulder Press -- 10 x 10 @ ??
2. Cable Upright Row -- 3 x 20 @ ??
3. Cable Single Arm Curls -- 3 x 20 @ ??
4. Cable Pushdown -- 3 x 20 @ ??
5. Guerilla Cardio

Friday -- Cardio OR Off
1. Stationary Bike -- 45 minutes @ 13 mph
2. Guerilla Cardio

Saturday -- OFF


Week Three
Sunday -- OFF

Monday -- Legs & Calves
1. Lever 45 Degree Leg Press -- 10 x 10 @ ??
2. Dumbbell Straight Leg Deadlift -- 10 x 10 @ ??
3. Lever 45 Degree Calf Press -- 3 x 20 @ ??
4. Guerilla Cardio

Tuesday -- Back & Chest & Abs
1. Dumbbell Bench Press -- 10 x 10 @ ??
2. Dumbbell Bent-Over Row -- 10 x 10 @ ??
3. Crunches -- 3 x 20
4. Guerilla Cardio

Wednesday -- Cardio OR Off
1. Stationary Bike -- 45 minutes @ 13 mph
2. Guerilla Cardio

Thursday -- Shoulders & Biceps & Triceps & Cardio
1. Dumbbell Shoulder Press -- 10 x 10 @ ??
2 Barbell Upright Row -- 3 x 20 @ ??
3. Concentration Curls -- 3 x 20 @ ??
4. Dips -- 3 x 20
5. Guerilla Cardio

Friday -- Cardio OR Off
1. Stationary Bike -- 45 minutes @ 13 mph
2. Guerilla Cardio

Saturday -- OFF

Repeat Cycle!

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I plan on doing this cycle for at least 6 - 8 weeks. I do plan on going to failure around the 9th set or so, so I might not always see 10 full reps. I am preparing to be sore, and I am willing to accept that I might not gain anything from it. Who knows, I might just do 3 weeks of it and say the heck with it if I don't see results. Definitely want to throw in the Guerrilla Cardio. I don't believe the hype, but I'm game for anything that won't kill me now or later and might produce some results!

BTW -- Week one has weights listed that are 50-60% of my current 1-Rep max for those excercises.

"Try and fail is the manner of losers. Try and learn is the way of the strong." -- Unknown

[image]http://img376.imageshack.us/img376/8302/opensuse2oi.jpg[/image].

I think it`s a very good wat to train ,but not for 6-8 weeks.Just do it until you feel you are no longer benefitting.I also think it`s quite possible to make gains from a routine like this as it doesn`t have a ton of sets per bodypart.I wouldn`t advise doing cardio on leg day though.Actually if you are able to do so I think you took it too easy on legs.Good luck with the workouts .

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I just completed a GVT routine quite similar to this. The exercises you chose are good ones and you seem to have the sets and weights mostly figured out. But in general, I can't say enough about the GVT program. I saw tremendous size gains during the 12 weeks I was doing it, although there was not much in the way of strength gains. But this is bodybuilding, not power-lifting, so I'm OK with that.

The only mistake I feel I made was sticking with the program for so long -- 6-8 weeks is much more reasonable. GVT is a very intense program in its own right, although in a different sense than MAX-OT is intense. I was starting to wear down at the end, and probably should have taken time off sooner.

Let us know how that first day of 100 squats went. Brutal, isn't it?