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dodothebird
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« Reply #1 on: September 07, 2009, 03:49:16 AM » |
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There are number of german volume training variations. I've tried a few and it's good for strength (actually it's enyojing). Even recommended it to people for increasing their pull-ups.
Edit: I haven't done what is said in the article. I used the same volume (ten sets) for heavy lifts to increase my max, not reps or size. But not the same thing in the article. It looks like it would work, though.
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« Last Edit: September 07, 2009, 04:05:16 AM by dodothebird »
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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the_wolf
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« Reply #2 on: September 07, 2009, 03:52:18 AM » |
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Tried it for my arms and with squats. I find it interesting and good for breaking a routine, or when faced with limited equipment (barbell or dumbbells only), although I've never given it enough time to show it's (supposed) results. Some people swear by it, though, that it can make you gain lots of (some say nonfunctional) muscle mass.
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The names of the game are effort and progressive poundages, but the effort must manifest itself in terms of progressive poundages. Judge the effectiveness of your training by the poundages you are moving, in good form, not by effort per se.
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Uglok
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« Reply #3 on: September 07, 2009, 04:59:15 AM » |
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Read about it a number of times, and definitely seems to have some value as far as raw-mass-gaining techniques/shaking up the intensity goes.
Will incorporate it at some point in the future. Not for the faint hearted though! 100 reps of 60% max is not easy (even if the first 30-40 feel so!).
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Mr. Hippo
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« Reply #4 on: September 07, 2009, 05:33:41 PM » |
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I just finished my first workout from the link posted ( http://www.bodybuilding.com/fun/luis13.htm) Do i split it so I do A1, then A2, and repeat this 10 times then move onto B1 and B2? Or am i meant to do A1, repeat this 10 times and then move onto A2 and repeat 10 times, then B1(x3), then B2(x3)? |
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dodothebird
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« Reply #5 on: September 07, 2009, 06:51:53 PM » |
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A1 and A2 are supersets. Do the first, then the second. Repeat it ten times. Same for B exercises.
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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Mr. Hippo
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« Reply #6 on: September 07, 2009, 07:18:10 PM » |
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thanks a lot  |
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ozmuz
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« Reply #7 on: September 07, 2009, 07:28:46 PM » |
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I`ve been doin 7sets by 8reps with 15sec breaks as a finisher for arms, superset pushdown and curl, said by a BB/com trainer for muscle mass, this may be a good change as I generally do chest/back on mondays. I did an excersize this morn during abs and it was envigerating. be only a short term program I`d guess??
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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michmichmich
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« Reply #8 on: September 08, 2009, 12:08:36 AM » |
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I`ve been doin 7sets by 8reps with 15sec breaks as a finisher for arms, superset pushdown and curl, said by a BB/com trainer for muscle mass, this may be a good change as I generally do chest/back on mondays. I did an excersize this morn during abs and it was envigerating. be only a short term program I`d guess??
yeah, this is to heavy to do for a long time, unfortunately it will cause overtraining... |
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CptAhab
Jr. Gnome
Reputation Power: 2
Posts: 97
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« Reply #9 on: September 08, 2009, 12:27:55 AM » |
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''To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters! ''
Doesn't this fly in the face of everything Scooby says? If this method is so effective why haven't we heard about it before? I must say that all the contrary info that comes in is very confusing for people like myself.
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Uglok
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« Reply #10 on: September 08, 2009, 12:42:03 AM » |
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CptAhab, it's because it follows the standard expectation that you will bulk over this time. Yes you will gain 10lbs or so, however it's considering a 220lb heavy lifter who will push himself to extremes doing this program, not to mention that 4-6lbs of that will probably be fat.
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logicpopeye
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« Reply #11 on: September 08, 2009, 02:23:40 AM » |
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interesting, i will try it out.
10 sets of X reps. X=max reps you can do divided by 2. only one exercise. 60 seconds of rest between sets. that's my summary of this method.
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« Last Edit: September 08, 2009, 02:26:23 AM by logicpopeye »
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CptAhab
Jr. Gnome
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« Reply #12 on: September 08, 2009, 02:39:09 AM » |
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Well even 4lbs of muscle in 6 weeks is quite astonishing, I mean that's sort of what i'm projecting for a whole year. It seems like this routine should be left for advanced lifters though, that's sort of what I gathered.
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Uglok
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« Reply #13 on: September 08, 2009, 11:31:06 AM » |
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Just gave it a try because I haven't in a while. Same old same old, but good fun: (quote directly out of my journal)
Warmed up with 10x20kg, 10x40kg on the bench press, then allowed a 2min rest before starting with my working weight. Managed all 10x10x50kg (~60% of 1RM) successfully, keeping a strict 1min rest between sets. Set 7 I really started to feel it, 9 and 10 were real struggles as I fought my instinct to speed up and make it easier. The last rep on sets 8 and 9 were very difficult, and rep 100 I was mentally screaming at myself as I was so close; took around 5sec to get the bar up but I managed it without cheating. Very happy.
Took 5min rest on stationary bike, then did a set of 6x60kg (dumbbells) on 30 degree incline, 7x45kg (DBs) on 45 degree incline. After this I could really feel my anterior deltoids, so gave the incline a rest. Finished off with benching 60kg for 7, 7, 5, 5, 5, 4 reps with 1min rests between sets. By that 4 reps my chest was completely gone, so called it a day. Suprisingly enough in total this workout was easily under 40min due to all the short rest times.
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So, it didn't feel strenuous walking home nor that I was as tired as I could be. That said, I doubt I could manage 20 pushups at the moment and will probably feel this tomorrow. Good workout, but not really something i'd want to do every session!
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the_wolf
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« Reply #14 on: September 08, 2009, 11:39:38 AM » |
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From what I've read on GVT it doesn't require warmup sets, but I still did them. Somehow jumping right into 105 kilo squats didn't seem like the best idea.  (Yes, half of the post is bragging about my squatting capabilities  , but the rest is a real observation). The same was with decline skullcrushers (for a GVT tricep method outlined in a bb.com article), the working weight (35 kilos) seemed too high so I did some bodyweight dips before them. |
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The names of the game are effort and progressive poundages, but the effort must manifest itself in terms of progressive poundages. Judge the effectiveness of your training by the poundages you are moving, in good form, not by effort per se.
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