German Volume Training

Anonymous · 23-08-2004, 07:58 AM

Hey Guys,

OK, I got bored doing the same sets/reps so I decided to drop the weight slightly and try some German Volume Training - 12 sets/12reps all with good, slow controlled form - this was on Saturday AKA chest day.....my chest is still tight and slightly sore this morning (Monday)!!!

The last set and esp. the last couple of reps I needed my partner to spot for me but all in all I'm gonna carry this way of training on for a bit - I think my body got used to just doing the same O same O - after a couple of months of GVT I'll probably shock the body again by going heavy for lower sets/reps.

Only downside is that it was very difficult to get my tshirt off after training on Saturday and today is supposed to be shoulder/back day but that'll probably be swopped for legs/abs!!!

Ric · 23-08-2004, 10:10 AM

Good move LM600, I agree it does your training no end of good to change it up in the way you describe. I try to do this every 3 months after my rest week.

Good luck you should see a real difference if you reached a plateau previously

Gail · 23-08-2004, 12:02 PM

I do that LM when my training hits a wall, I drop the weight and do slow controlled movements of 15 reps. It's a killer! I only do it for a couple of weeks though cus I find my strength slips otherwise. It gives you some good definition though!

gailx

Ric · 23-08-2004, 04:47 PM

BUMP

Thanks Gail, I forgot to mention that I only do it for 2-4 weeks.

themule · 23-08-2004, 05:17 PM

Hi LM, How are you, i have seen and read about the german volume training and also heard it is, very effective especially in circumstances that you are in, i'm sure it will have the desired effect, let us know how it goes mate.

Dave.

Anonymous · 24-08-2004, 10:10 PM

Cheers for the encouragement Guys.

I know it sounds far fetched but my chest looks/feels bigger and is still a little sore today (Tues) - I'm sure it's probably psychosemetic tho :x

Done legs last night and Oh Boy! feeling tight, pumped and sore in a good way!

Gail · 25-08-2004, 09:46 AM

Hey LM

I find when you got lower weights high reps, you get really pumped for a while, gets the blood flowing in your muscles, which is why you look/feel bigger, its a bit short lived though, my experience anyhow!

I did chest last night, which as you guys have probably sussed is my most dreaded session, but good news, I'm back at 55K bench, got a good 6 reps out unassisted and a further 4 assisted. Was growling bigtime, which is not attractive and always gets a few strange glances as I'm usually the only lass in the free weights section, think I scare some of the guys! But my fella (who is also my training partner) was shouting encouragement and keeping me going, and he was well impressed!

Biceps were strong too, did barbell curls 10 reps at 30kilos, which is heavy for me. Definitely a good day!!

gailx

themule · 25-08-2004, 10:51 AM

Well done gail, although not meaning to sound funny, its not surprising you have picked up, your a tough cookie and refuse to know when your beaten, swings and roundabouts funny old world, keep it up gail, before you know it you will increase your bench and things will look even rosier, we are all here for each other.

Dave.

mark · 25-08-2004, 11:49 AM

Did I read that right - You do 12 sets of 12 reps??

tissue · 25-08-2004, 08:19 PM

asif u could def overtraining

23-08-2004, 07:58 AM	#1 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	German Volume Training Hey Guys, OK, I got bored doing the same sets/reps so I decided to drop the weight slightly and try some German Volume Training - 12 sets/12reps all with good, slow controlled form - this was on Saturday AKA chest day.....my chest is still tight and slightly sore this morning (Monday)!!! The last set and esp. the last couple of reps I needed my partner to spot for me but all in all I'm gonna carry this way of training on for a bit - I think my body got used to just doing the same O same O - after a couple of months of GVT I'll probably shock the body again by going heavy for lower sets/reps. Only downside is that it was very difficult to get my tshirt off after training on Saturday and today is supposed to be shoulder/back day but that'll probably be swopped for legs/abs!!!

23-08-2004, 10:10 AM	#2 (permalink)
Ric Making Progress Join Date: Aug 2004 Location: North West - UK Posts: 168 Rep Power:	Good move LM600, I agree it does your training no end of good to change it up in the way you describe. I try to do this every 3 months after my rest week. Good luck you should see a real difference if you reached a plateau previously ______________________ "Training is not a hobby but a way of life" "All of my advise is for role playing purposes only, I do not in anyway condone the use of steroids"

23-08-2004, 12:02 PM	#3 (permalink)
Gail Making Progress Join Date: Jun 2004 Posts: 147 Rep Power:	I do that LM when my training hits a wall, I drop the weight and do slow controlled movements of 15 reps. It's a killer! I only do it for a couple of weeks though cus I find my strength slips otherwise. It gives you some good definition though! gailx ______________________ Oh yes.........it WILL be mine!

23-08-2004, 04:47 PM	#4 (permalink)
Ric Making Progress Join Date: Aug 2004 Location: North West - UK Posts: 168 Rep Power:	BUMP Thanks Gail, I forgot to mention that I only do it for 2-4 weeks. ______________________ "Training is not a hobby but a way of life" "All of my advise is for role playing purposes only, I do not in anyway condone the use of steroids"

25-08-2004, 09:46 AM	#7 (permalink)
Gail Making Progress Join Date: Jun 2004 Posts: 147 Rep Power:	Hey LM I find when you got lower weights high reps, you get really pumped for a while, gets the blood flowing in your muscles, which is why you look/feel bigger, its a bit short lived though, my experience anyhow! I did chest last night, which as you guys have probably sussed is my most dreaded session, but good news, I'm back at 55K bench, got a good 6 reps out unassisted and a further 4 assisted. Was growling bigtime, which is not attractive and always gets a few strange glances as I'm usually the only lass in the free weights section, think I scare some of the guys! But my fella (who is also my training partner) was shouting encouragement and keeping me going, and he was well impressed! Biceps were strong too, did barbell curls 10 reps at 30kilos, which is heavy for me. Definitely a good day!! gailx ______________________ Oh yes.........it WILL be mine!

23-08-2004, 05:17 PM	#5 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi LM, How are you, i have seen and read about the german volume training and also heard it is, very effective especially in circumstances that you are in, i'm sure it will have the desired effect, let us know how it goes mate. Dave.

24-08-2004, 10:10 PM	#6 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	Cheers for the encouragement Guys. I know it sounds far fetched but my chest looks/feels bigger and is still a little sore today (Tues) - I'm sure it's probably psychosemetic tho :x Done legs last night and Oh Boy! feeling tight, pumped and sore in a good way!

25-08-2004, 10:51 AM	#8 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Well done gail, although not meaning to sound funny, its not surprising you have picked up, your a tough cookie and refuse to know when your beaten, swings and roundabouts funny old world, keep it up gail, before you know it you will increase your bench and things will look even rosier, we are all here for each other. Dave.

25-08-2004, 11:49 AM	#9 (permalink)
mark Join Date: Jan 2004 Location: England Posts: 365 Rep Power:	Did I read that right - You do 12 sets of 12 reps??

25-08-2004, 08:19 PM	#10 (permalink)
tissue Making Progress Join Date: May 2004 Location: England Posts: 421 Rep Power:	asif u could def overtraining ______________________ "don't diss the spelling lol "

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode