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German Volume training. 10 x 10

  • 04-08-2021 3:54pm
    Registered Users Posts: 5,451 ✭✭✭


    Thinking of doing a round of german volume training, lost of websites out there,

    can anybody recommend a programme?

    its seems to be generally broke up as follows:

    Chest and Back

    Legs and Abs

    Arms and Shoulders

    From what I read, the key thing seems to be the tempo

    Should the main compound exercises always be included. Bench, squat, deadlift



  • Registered Users Posts: 5,451 ✭✭✭obi604

    Thank you Patsy.

    Whats an alternative to the 'Low Cable Pull-in'

  • Moderators, Sports Moderators Posts: 3,030 Mod ✭✭✭✭Black Sheep

    You’re absolutely right that tempo is key, without it it is not going to work as well. It’s painful, but stick with the slow negatives.

  • Registered Users Posts: 5,451 ✭✭✭obi604

    Would this be the only thing you would do at a gym session or would you do running or core work before or after etc.

    or is it that I’ll be totally shagged after doing this and won’t have much left for anything before or after it.

    Post edited by obi604 on

  • Registered Users Posts: 5,451 ✭✭✭obi604

    Also, just on the attached screen grab.

    Silly question - Do I complete all of A1 first and THEN move on to A2 ?

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  • Registered Users Posts: 1,426 ✭✭✭italodisco

    In that table you have push and pull exercises, for the sake of your nervous system I would advise you do push/pull/push/pull

    If you do 2 chest in a row youll find it tough on the second chest exercise.

    I did GVT a few years ago and didn't get much from it if I'm honest. A bit later I tried the Vince Gironda 8x8 routine and sweet jesus it hammered me BUT it gave me visual results.

    With the GVT, if u feel yourself getting burnt out take an extra rest day. You'll more than likely have to. And don't aim for heavy lifts, it's not the right routine for going heavy.

  • Registered Users Posts: 1,356 ✭✭✭Cill94

    Worth noting that this programme was developed by and for advanced bodybuilders. Based on Qs you’re asking, it might be safer and more effective for you to follow something with less volume..

  • Registered Users Posts: 5,451 ✭✭✭obi604

    noted. Just finished first session . Tough going but am keeping the weights at a manageable weight. Am f00ked actually :)

    what do you recommend?

    I have done some 5x5 in the past.

  • Registered Users Posts: 1,356 ✭✭✭Cill94

    5/3/1 or Greyskull are what I tend to recommend. 5/3/1 has the Boring But Big hypertrophy template, which might be more suited to your goals.

  • Registered Users Posts: 5,451 ✭✭✭obi604

    Would 8x8 be an option?

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  • Registered Users Posts: 2,314 ✭✭✭paw patrol

    GVT is one of those thing people rave about but I've never got much from it and neither has anybody I know.

    not saying it's sh1te but it was sh1te for me

  • Registered Users Posts: 5,451 ✭✭✭obi604

    Actually, scratch that. Had a quick look and seems like carnage.

  • Registered Users Posts: 5,056 ✭✭✭Augme

    What are your goals? Strength/ muscle building/muscle endurance/entertainment/challenge/all of the above?

    While all of the above is ideal it's worth having a clear preference for one over the other as it makes picking a routine that bit easier. If you are knew enough to weight training ever program will deliver the same.

    I did GVT before and I wouldn't say I got anything out of it, but I loved the challenge of it without completely breaking me.

  • Registered Users Posts: 5,451 ✭✭✭obi604

    I’ve been going to the gym for the guts of 15 years. Not hardcore like some of ye boyos ;) but always tipping away at bench press, squats, trap bar, overheard press etc.

    The aim is to improve my physique and loose the belly fat, not massive or anything but it’s there alright !!

    ultimate aim is to have decent looking body, good arms, nice chest i.e. the beach body (I guess everyone and their dog would like this scenario )

    Have no interest in being super strong or anything, just want to define a bit more

    but to define a bit more you need to build strength :)

  • Registered Users Posts: 5,056 ✭✭✭Augme

    Might be worth just developing your own training routine then. Depending on how often you train you could do back & biceps, chest & triceps and legs and shoulders.


    ncorporate the traditional big compound exercises for either 5x5 or 3x8 and then add supplementary exercises for 3x10-15.

  • Registered Users Posts: 1,356 ✭✭✭Cill94

    What weights would you be using on the major lifts?

  • Registered Users Posts: 1,788 ✭✭✭Patsy167

    A good Push/Pull/Legs split can make for a nice change from 5x5 strength programs if you are looking to change things up. Something like this -

  • Registered Users Posts: 1,536 ✭✭✭Eoinbmw

    German volume training more suited to "supplemented" lifters!

  • Moderators, Sports Moderators Posts: 3,030 Mod ✭✭✭✭Black Sheep

    I think we’ve established GVT not likely to suit then.

    If you’ve your focus is physique then based on what you’re familiar with you could look at something like 5/3/1 with a good amount of accessory work, or Westside For Skinny Bastards.

    Keep the compounds you’re familiar with as main exercises and then plenty of assistance / accessory volume.

  • Registered Users Posts: 5,451 ✭✭✭obi604

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  • Registered Users Posts: 1,356 ✭✭✭Cill94

  • Registered Users Posts: 5,451 ✭✭✭obi604

    fairly crap to be honest , bench 1rm is 90kg. squat about 110. deadlift: 120

    I know the balance not great but those are my figures

  • Registered Users Posts: 5,451 ✭✭✭obi604

    im kinda confused now, good few things mentioned in the thread as below, but not sure which one to go with. I guess 1 and 2 are out and not sure which other one is best.

    1. 10 x 10
    2. 8x8
    3. 5/3/1
    4. Greyskull
    5. 3x8
    6. 5x5
    7. Push/Pull/Legs split

    Post edited by obi604 on

  • Registered Users Posts: 1,426 ✭✭✭italodisco

    Just looking at those stats, and at the length you've been at the gym I would recommend going back to a strength 5x5 / stronglifts type programme and sticking it out.

    Worth highlighting something important after reading what your goals are, DIET is key regarding body composition. I've been through it all over 20 years of training and competing, being natural and also dabbling with PEDS and the biggest changes came when I planned out my diet and stuck to it, really stuck to it.

    I can't put it in words how hard it was to cut out ALL fast food / convenience lunches, it was a game changer. To this day I don't eat takeaway, butter, biscuits, no beer, wine, hi Gi fruits or veg, no white carbs as much as possible.

    Haven't picked up a weight in a long time and still have 6 abs showing from 8.

  • Registered Users Posts: 1,426 ✭✭✭italodisco

    I have a ton of stuff somewhere on Google drive, ebooks, routines etc, all pay for stuff.

    Pm me an email address and once I dig it all out I'll send it on if you like.

  • Registered Users Posts: 1,426 ✭✭✭italodisco

    Just a few screens to give you an idea of what I have, I've hundreds of paid for guides I'd be happy to share.

    If there's enough interest I will add them to a Dropbox type host for download

  • Moderators, Sports Moderators Posts: 3,030 Mod ✭✭✭✭Black Sheep

    The Greyskull LP in there is definitely a good option, a bit of a linear progression for strength but can be modded for some physique add ons

    Post edited by Black Sheep on

  • Registered Users Posts: 5,451 ✭✭✭obi604

    as you have highlighted, the key word in all of this is DIET. I could go to the gym twice a week for the next year but if the diet is not right it’s a complete waste. Diet is my weakness and I k ow it’s 80% of the battle. Your dedication In your 2nd last paragraph is serious unreal commitment to stick to that.

    So I need to focus on diet

    in saying all this, I might give the grey skull a try.

    Post edited by obi604 on

  • Registered Users Posts: 5,451 ✭✭✭obi604

    Thanks a million. Which of the grey skull workouts would match the below scenario ?

    “The Greyskull LP in there is definitely a good option, a bit of a linear progression for strength but can be modded for some physique add obs workouts would”

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  • Moderators, Sports Moderators Posts: 3,030 Mod ✭✭✭✭Black Sheep

    The Greyskull LP is a three times a week full body program. The book / pdf has all the details, I would take up the rather generous offer there.