how effective is the German Volume Training method?

Discussion in 'Fitness & Nutrition' started by crucialkc, Dec 15, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    I was just downloading random articles off of the OTF&N hub to read and downloaded that one. If you don't know what German Volume Training is, it's basically around 4 exercises per workout (2 are usually compound and the other 2 are usually supplementary/accessory) and you do 10 sets for the compound movements and 3 sets for the supplementary exercises. You do the same amount of weight for each set.

    Sounds like you'd overtrain pretty quickly. I'm not planning on doing this or anything, especially since I just started a cut, but I was just wondering about this plan's effectiveness.
     
  2. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    It's affective most classic body builders way over trained doing it but it works.
     
  3. crucialkc

    crucialkc the earth is flat

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    does it actually add on 6-8lbs. of muscle within two months like charles poliquin claims?
     
  4. timberwolf

    timberwolf New Member

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    On another forum some claimed that while they actually did gain size... their strength went down significantly. I guess principal of SAID at work....
     
  5. gstrdr1

    gstrdr1 Active Member

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    The guy I trained with for about a year stood by it, he used it in the off season when he competed regionally. We did a variation of it for about 10 weeks. That was when I saw my greatest size gains, not 6-8lbs worth but I also didn't have my nutrition in check while doing it.

    I'm sure that 6-8 pounds of lbm would be difficult to achive naturally. Maybe if you had everything else (nutrition, etc) dialed in and genetics on your side it could be possible.
     
  6. timberwolf

    timberwolf New Member

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    I think Pollinquin also claimed someone gaining 15lbs by increasing their vit C intake...or something similarly outrageous.
     
  7. michael

    michael FLORIDA > *

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    yeah, if they drank 6 gallons of orange juice and re-weighed themselves
     
  8. timberwolf

    timberwolf New Member

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  9. crucialkc

    crucialkc the earth is flat

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    wow. that's ridiculous. so is this worth giving a shot?

    EDIT: the vitamin c thing sounds ridiculous. is the german method worth trying?
     
  10. timberwolf

    timberwolf New Member

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    I think so if size is your main concern.
    Gironda had a similar program...of 8x8 with like 20-30 sec rest I believe.
     
  11. crucialkc

    crucialkc the earth is flat

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    got a link?? i'm interested for later..
     
  12. Genghis.Tron

    Genghis.Tron New Member

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    You forgot about the fact that they drank glasses of fish oil !
     
  13. timberwolf

    timberwolf New Member

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  14. timberwolf

    timberwolf New Member

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    T-nation has a revamped version too.. I'll try to find it too.
     
  15. crucialkc

    crucialkc the earth is flat

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    did you ever find it?
     
  16. Falconer

    Falconer OT Supporter

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    Yep. When you're using a weight that lets you do 10 sets of 10, it's going to be pretty light relative to what you're used to, which will in turn make your strength levels decrease.

    I did GVT for a while a few years ago with box squats and bench. It built up my endurance a bit (10x10!) but overall I wasn't really a fan.

    The first set feels rediculously light (probably around 50% of your 1RM), but by sets 8 and 9 you just want to go home.
     
  17. timberwolf

    timberwolf New Member

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    It was in the sticky here... he also goes over the principals of the original.

    optimized volume training by christian thibaudeau: http://www.t-nation.com/readTopic.do?id=459276
     
  18. NoQuarter

    NoQuarter New Member

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    works mint on 1500mg of test
     
  19. crucialkc

    crucialkc the earth is flat

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    thanks for the link timber!
     
  20. crucialkc

    crucialkc the earth is flat

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    wait, so which is more effective, OVT or GVT?
     
  21. JeremyD

    JeremyD New Member

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    True.


    I did a varient of this for maybe 2 weeks. I have no idea how guys that are natural can do this with any sort of intensity and still be able to recover within the timespan needed. But some people swear by it.
     
  22. crucialkc

    crucialkc the earth is flat

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    so if a natty was going to try and do this, they'd have to eat hella cals over maintenance? could you do something like this on a lower-carb diet or is this too intense?
     
  23. JeremyD

    JeremyD New Member

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    You'd have to play around with cals and see what works for you.

    I'd recommend about 50g low gi carbs and hour before, and as much as 100g high gi immediately after. Of course rest is going to be the thing thats most important.



    I'd suggest you ramp up the volume slowly from your current workout. Jumping right into that volume immediately will kill you.
     
  24. Falconer

    Falconer OT Supporter

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    Agree.
     
  25. kronik85

    kronik85 New Member

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    i did it for a month or two, my strength stayed the same but i made some decent gains. i was happy with it. though people kept getting pissed off when i said i was doing 10 sets in the squat rack.
     
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