German Volume Training for Shocking Muscle Growth

German Volume Training isn't for the faint of heart. Be prepared to train intense and hard. If you're tired of the same old training routine, and want to shock your muscles into new growth, look no further!

Muscle Volume Training for Muscle GrowthSprechen sie Deutsch? Translated, that means do you speak German?

You don’t need to speak German to master German Volume Training. You only need to master your threshold for pain. Because German Volume Training is pain. It’s an insane and effective method of shocking your muscles.

Call German Volume Training the slumpbuster. If you’re in a rut, seeing no muscle gains, and need a dramatic change, look no further. Consider your muscle building slump to be over.

Core Principles of German Volume Training

German Volume Training isn’t rocket science. There’s no elaborate formulas to figure out, and no training techniques to be mastered. GVT is built around three simple, core principles:

  1. One Exercise. You perform one exercise per body part. That’s it. Stick with heavier, compound-style lifts that tax major muscle groups. Because you will be performing a limited number of exercises per week, proper exercise selection is critical in maximizing the effects of GVT.
  2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
  3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat, 90 seconds is needed. (And then some!)

German Volume Training Notes

You will also find that on certain exercises, you will lose strength fairly quickly. My strength dives when trying to hammer out sets of overhead presses. I don’t think I’d be able to perform 10 sets of 10 reps with 20% of my 1RM for this exercise.

Hang in there. Over time, your strength endurance will noticeably increase. Push for one more rep on every set. As long as you focus on progression, the weight will take care of itself.

On the first few sets of an exercise, the weight will feel too light. You’ll start to wonder if you’ve made a mistake. You didn’t. Be patient. By sets 7, 8, 9 and 10, you’ll be in tremendous pain. GVT is very deceiving. On paper it looks too easy. After 2 sets, it feels too easy. After a week of GVT, you’ll be ready to quit the program, and never run it again. It’s tough! But it works!

The German Volume Training Routine

German Volume Training involves only three workouts per week. Resist the urge to break this routine up into a four or five day split before actually trying it. It’s best to try GVT for several weeks before tweaking with it. My first GVT squat day left me so sore that I had a hard time squatting 8 days later, so I recommend not changing the program at all.

The three workouts are push, pulls and legs. I’ve modified this workout from the original structure. The original GVT program advocated working arms and shoulders together, and then hitting back and chest three days later. The problem with this approach is that your arms get so blasted tired and sore that it is very difficult to properly workout your chest and back.

The structure of the workouts is as follows:

For abs and calves, there is no need to destroy yourself with a 10x10 set/rep scheme. Perform 3 sets of 10-25 reps for these body parts.

After working your chest and shoulders, your triceps may already be fried. Use your best judgment when working triceps. I recommend using 3 sets of 6-12 reps instead of the 10x10 method. But if you have it in the tank, by all means hammer out 10 sets on triceps.

The original German Volume Training method advocated only 3 sets for both biceps and triceps, and involved no direct hamstring work. You can stick with 3 sets for biceps, or jump up to 10x10. I prefer to go 10x10.

Do whatever is most effective for your body. For hamstrings, I recommend a 10x10 approach. Since you won’t be able to walk anyway from the squats, you might as well sell out completely to the pain.

German Volume Training Exercise Selection

Don’t get fancy with GVT. Stick with basic exercises, and avoid isolation work. A GVT program generally runs between 4-6 weeks. Pick exercises and stick with them. There is no need to worry about muscle confusion or isolation on GVT.

Time to Hit the Gym

It’s time to hit the gym. Expect extreme muscle soreness on this program. I recommend sticking with GVT no longer then 4-6 weeks. After that point, take a break. Your body will need it. Perform a more standard hypertrophy routine at this time.

Push yourself on every set. Try for one more rep. GVT is known for its ability to add up to 10 pounds of muscle over a 4-6 week cycle. Eat big, and rest big!

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About The Author
Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound deadlift. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible.

548 Comments+ Post Comment

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Posted Sat, 06/04/2011 - 10:36

hmm, thank you, now i got the main point of the GVT, i assume :))

monday- chest shoulders tricep
wed-back bicep abs
fri-quads hamstrings and calves.

in chest day can i do BENCH PRESS on the 1st week then INCLINE on the second week and for the rest of the weeks?

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Posted Wed, 05/25/2011 - 21:32

I had been doing hill sprints as part of my overall program twice a week 3-6sprints at 80% and 3-6sprints at 90%. My question is will this be too much with this program if I'm doing squats and leg curls on leg day. My plan was to do the sprints at the end of the first two workouts of the week.

Also, I'm curious about the ab work as well. Is one day, one exercise going to work that area well?

Steven's picture
Posted Tue, 05/31/2011 - 15:21

One exercise for abs will be plenty. The 10 sets of squats will do more to tax your abs than you can imagine.

As far as sprints, they won't impact gains as long as you are eating enough.

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Posted Wed, 05/25/2011 - 09:35

I've been doing GVT for about 4 weeks now. However, it took me 2 weeks to figure out the right weight for my exercises. Would it be safe to disregard those 1st 2 weeks and continue for another 3-4 weeks?

Steven's picture
Posted Wed, 05/25/2011 - 13:50

Hi Adrian,

Sure, you can disregard those 2 weeks.

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Posted Mon, 05/23/2011 - 16:04

Hi Steve,

I enjoyed your article, I am interested in GVT but I am unsure regarding cardio. I do a military/primal circuits class once a week is this ok? I am trying to lose my gut but still gain a but of muscle. Im 6'2" and around 240lbs. Advice please?

Steven's picture
Posted Wed, 05/25/2011 - 13:49

Hi Brian,

I wouldn't overdo cardio while using this approach. It is a very intense system and will require a strong focus on recovery. Mild cardio should be ok.

For your specific goals you want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

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Posted Sun, 05/22/2011 - 19:58

Hey, is it just 1 body part per day then?

Steven's picture
Posted Wed, 05/25/2011 - 13:47

Hi Mick,

No. Please re-read the article information. There is a training split listed.

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Posted Wed, 05/18/2011 - 23:39

what kind of tempo should i use for the sets? ive been using 4-0-2-0

Steven's picture
Posted Thu, 05/19/2011 - 14:43

Hi Brent,

4-0-2-0 is generally what's recommended.

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Posted Tue, 05/10/2011 - 21:45

would deadlift be a good choice for back?

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Posted Wed, 05/11/2011 - 09:42

In my opinion (not expert), I would think that deadlifts would be too stressful on the lowerback. Not to mention that if you do squats on Friday, your legs will already be somewhat fatigued.

Hope this helps.

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Posted Sun, 05/08/2011 - 18:14

Hi Steve,

Thanks for the post, it looks awesome. Apologies if this has already been asked, but following the 4-6 week cycle, what type of routine would you suggest to compliment the GVT and how long before you can start another GVT cycle?



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Posted Wed, 05/04/2011 - 15:03

Hi, I am currently trying out GVT. However I do not understand how it will help the muscle grow bigger/stronger by only using it in one plane? I.E the deltoids have three different heads/fibres which all do different movements, so how will doing one exercise for shoulders increase overall strength when only one of its heads/fibres are being used? The same applies for chest, biceps, legs e.c.t. Thanks

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Posted Wed, 04/27/2011 - 11:53

Hey Steve!! I started GVT last week & had couple of questions for you.

1.)I am sticking to the MWF routine. However, I didn't get a chance to do chest on Monday, should I do chest today (Wednesday) or skip it, do back & biceps & start back next week on the regular schedule?

2.)My max bench is currently 315 lbs. I tried 60% of that & could only get 4 sets of 10 (is that normal?), so i dropped the weight. Should i start with more like 50% of my 1RM & then work my way up?

Thanks again & you are right.... the workouts are intense.

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Posted Tue, 04/26/2011 - 00:38
Tommy Guns

Ok so I just started GVT exactly one week ago, I will be doing chest, shoulders, and tri's tomorrow for round 2... So the other day I did my first leg day, I never squat or do dead lifts but I did for my leg day, I thought the article told us to do straight leg deadlifts but after reading the comments I guess not.. Well my lower back hurts like hell and every other major muscle group was sore for 2 days after each workout. Anyways what should I do instead of dead lifts after my squats? And thanks for the write up, I dont have any proven results yet but my muscles haven't been this sore in years, good work!

Steven's picture
Posted Tue, 04/26/2011 - 11:58

Hi Tommy,

This isn't a program you should be using if you aren't familiar with the core compound exercises. I wouldn't suggest swapping in exercises. You would be better served using a beginner's program until you have form down for many of the popular and effective compound lifts.

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Posted Sun, 03/27/2011 - 15:50

can i expect to see increased volume after 4-6 weeks of doing this, or just increased strength endurance?

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Posted Sat, 03/19/2011 - 17:29

Can i still do the GVT if i train with two other people? If so, how can it be planned out?

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Posted Fri, 03/18/2011 - 06:17


Have been hearing a lot about this style of training and am going to start on it this Monday. I have been training solidly for the last 6 months and have dropped 18ks in fat and put on some reasonable size. With no supplementation and limited diet as I had been in prison. I'm out now but have 6 months Home Detention as the last part of my sentence.
I still want to develop my abs more and loose some more fat is one day a week on abs really going to be enough? (Have been doing 6 days combination of weighed and unweighted exercises) Finally can you recomend some good sups for pre, post and during workout any fat burners (that relly work!?!) Any sort of anabolic stimulators?


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Posted Mon, 03/14/2011 - 19:43

Hey Steve

I've been bodybuilding for 10 months now (4 last months with your 4 day power-muscle-burn split).Now,10 pounds in 6 weeks sound pretty good.Is it ok for me to use this approach?I hope it is,so here are the exercises I will use:

Chest-bench press
Shoulders-military press

Back-tbar rows
Biceps-barbell curls
Abs-leg lifts

Hamstrings-leg curls
Calves-seated calf raises

I used a calorie calculator from the site and it says I should eat 3200 calories to maintain,so with this workout I guess I should eat 4000 to 4500?

I just started my 3rd creatine cycle and currently use whey protein,casein,hmb and n.o xplode.Any other supplement you would recommend?

Thank you in advance.

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Posted Sat, 03/12/2011 - 21:00

Hello there I was wondering how many pounds can you gain by following this program?

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Posted Tue, 03/01/2011 - 16:58

Hello all. can some one please help me? I have chosen pull ups as my back exercise but dont have a clue how many reps I should be aiming to do?? Sorry if this sounds a bit simple.


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Posted Tue, 03/01/2011 - 16:46

Can someone please help me?? I have chosen pull ups for my back exercise but dont have a clue how many I should be aiming to do?? sorry if thisseem stupid. Gavla

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Posted Tue, 02/22/2011 - 14:29

when shall i increase my lift and what should be ideal one...

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Posted Tue, 02/22/2011 - 14:25

i am lean and thin built
i have been doing this GVT past two weeks initial days what weight is ideal to lift.......
for example barbell bench press i have started with 10 lbs and now i have graduated to 20 it okay or shall i lift the heavier one....

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Posted Wed, 02/09/2011 - 23:44

i was wondering what would be a good routine coming off the GVT so my results I worked for don't diminish. I have been sticking with muscle building routines so if anyone has a suggestion to what an effective muscle building routine would be i( for coming off the GVT as i stated) i would appreciate it.

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Posted Sat, 02/05/2011 - 18:38

Hi Steve!

I just found this topic and it seems very interesting for me to try it out, cos with regular workouts I'm stacked with my progress almost for a year...I'm ectomorph, so building mass isn't so easy. If You are still checking this topic please take a look of my chosen exercises, do they match together well or I should change any of them?

1)Dumbbell Bench Press (10x10)
2)Seated Barbell Military Press (10x10)
3)Dips - Triceps (4x10)
1)Reverse Grip Bent Over Row (10x10)
2)Standing Barbell Curl (10x10)
3)Hanging Leg Raise - abs (4x15)
1)Squats (10x10)
2)Romanian Deadlift (10x10)
3)Calf rises (4x15)

p.s I'm most concerned about day3, cos as we know back muscles are divided in 3 groups, so the question is, which could be the most effective back exercise if we have to choose only one?

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Posted Tue, 02/01/2011 - 17:58

Hi Steve

Im wondering if you can help. I have always been very curious about GVT and experimented with it years back but did not follow it properly. I am 5 months post op from a shoulder operation (SLAP debridement) and was cleared to lift again 2 months ago albeit with light weights. Im still not lifting heavy weights that i used to lift pre op nor am i confident enough yet, However i feel i am ready to get back to building muscle. Would you say GVT would be too taxing on the joints if i have problems with them? The lighter weight says to me go for it but the higher load and intensity says maybe not. What do you think?

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Posted Sat, 01/29/2011 - 14:38

Been doing this program for a week and i'm loving it. Legs are ridiculously sore!!! On back days, i've been doing 10x10 bent over barbell rows then 10x10 incline bicep curls and then abs. Would it hurt to throw in some wide grip pull ups, maybe 3x10, if i've got the energy for it? If so, is it safe to assume that they should be done after the rows? I just miss doing those...i've worked hard over the past year with them, i couldn't even do one when i first tried. i don't want to lose what i've worked hard to get!

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Posted Mon, 01/24/2011 - 23:56

Hi Steve,

Due to overcrowded gym.. i have to switch to decline dumbell bench press.
do the workout hit the same as incline and straight bench press?


Steven's picture
Posted Tue, 02/22/2011 - 13:39

That should be ok.

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Posted Mon, 01/24/2011 - 19:13

Hi Steve
I'm really interested in starting GVT but i play sports at a semi professional level. Would GVT only be good for me in the off-season or could I train this way during the season, do you have any suggestions to possibly alter the routine to suit me better.

any help would be great.


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Posted Fri, 01/21/2011 - 11:43

To start I'd like to say thank you for investing your time into creating such a well written, easy to follow article in German Volume Training. Now the part where I seek your expertise to critique my training. I have worked out for about 6 years on a regular basis. During that time I have mixed some weight training with some intense cardio with some body weight resistance training (to include P90X and Insanity). Despite my exercise commitment I have not been able to accomplish two things...these being Size (muscle) gain, and flattening out my lower abs. For the last six months I have directed all my focus to weight lifting. The routines I have followed have been quite demanding. I have lifted five days per week (Monday-Friday), and followed a strict and healthy meal plan which includes about 2500 calories, and 200 grams of protein per day. With all this I have still seen no changes in size, but have noticed great gains in strength. I am 6 foot tall, 185 lbs. After doing some research and talking to a couple people who are involved weight training I discovered German Volume Training. My question for you is should GVT put muscle on a hard-gainer like myself, and will using weight gainers (Optimum Nutrition Serious Mass on lifting days, and Pro Complex Gainer every day)help in building muscle, or most likely just add to my much resented gathering of fat in my lower abs. I will provide the GVT routine I have created to fit my schedule below. Thank you for your help and I look forward to hearing your advice! (PS. for supplements I also take ON Casein Protein with ON Creatine in the morning, ON Whey mid-morning, ON Whey with Glutamine and two 1000mg ON BCAA's pre-workout, ON Whey with ON Creatine and two more BCAA's post-workout, and ON Casein with ON Glutamine just before bed)

Monday, January 17 – Friday, February 25
*60 Second Pause between “A” Sets, 60-90 Seconds between “B” Sets
*Use one steady weight (40%-60% of max) for all 10 of 10 exercise sets

Monday; Push (Chest, Shoulders, Triceps), Ab Routine:
A1.) Flat Bench Press; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A2.) Seated D-Bell Press; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A3.) Skull-Crushers; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A4.) Incline D-Bell Press; 5 Sets, 10-12 Reps, 3-0-2-0 Tempo
A5.) Military Press; 5 Sets, 10-12 Reps, 3-0-2-0 Tempo
A6.) Seated French Press; 5 Sets, 10-12 Reps, 3-0-2-0 Tempo
B1.) Decline Flyes; 2 Sets, 10-12 Reps, 2-0-1-0 Tempo
B2.) Seated Lateral Raise; 2 Sets, 10-12 Reps, 2-0-1-0 Tempo
B3.) Close Grip Bench; 2 Sets, 10-12 Reps, 2-0-1-0 Tempo

Tuesday; Light Cardio (Ab Focus), Light Pull Set (Back, Biceps, Weighted Abs):
B1.) Single Arm D-Bell Row; 4 sets, 8-10 Reps, 3-0-2-0 Tempo
B2.) Standing B-Bell Curls; 4 sets, 8-10 Reps, 3-0-2-0 Tempo
B3.) Weighted Sit-Ups; 4 sets, 12-15 Reps, 3-0-2-0 Tempo
B4.) Reverse Flyes; 3 sets, 8-10 Reps, 3-0-2-0 Tempo
B5.) Static Arm Curls; 3 sets, 8-10 Reps, 3-0-2-0 Tempo
B6.) Weighted Leg Lifts; 3 sets, 12-15 Reps, 3-0-2-0 Tempo

Wednesday; Legs (Quads, Hamstrings, Calves), Ab Routine:
A1.) Squats; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A2.) Lying Leg Curls; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A3.) Seated Calf Raise; 5 Sets, 12-15 Reps, 3-0-2-0 Tempo
A4.) Leg Press “or” Leg Extensions; 5 Sets, 10 Reps, 3-0-2-0 Tempo
A5.) Dead-Lifts; 5 Sets, 10 Reps, 3-0-2-0 Tempo
A6.) Standing Calf Raise; 5 Sets, 12-15 Reps, 3-0-2-0 Tempo
B1.) Front Squats; 2 Sets, 10 Reps, 2-0-1-0 Tempo
B2.) Romanian (Straight Leg) Dead-Lifts; 2 Sets, 10 Reps, 2-0-1-0 Tempo
B3.) Seated Calf Raise; 2 Sets, 12-15 Reps, 2-0-1-0 Tempo

Thursday; Light Cardio (Ab Focus), Light Push Set (Chest, Shoulders, Triceps):
B1.) Incline Bench; 4 sets, 8-10 Reps, 3-0-2-0 Tempo
B2.) Shrugs; 4 sets, 8-10 Reps, 3-0-2-0 Tempo
B3.) Tricep Kick-Backs; 4 sets, 8-10 Reps, 3-0-2-0 Tempo
B4.) Close Grip Bench; 3 sets, 8-10 Reps, 3-0-2-0 Tempo
B5.) Upright Rows; 3 sets, 8-10 Reps, 3-0-2-0 Tempo
B6.) Tricep Cable Extensions; 3 sets, 8-10 Reps, 3-0-2-0 Tempo

Friday; Pull (Back, Biceps, Abs), Ab Routine:
A1.) Seated Cable Rows; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A2.) Hammer Curl; 10 Sets, 10 Reps, 4-0-2-0 Tempo
A3.) Weighted Knee-Ins; 5 Sets, 12-15 Reps, 3-0-2-0 Tempo
A4.) Bent Over Rows; 5 Sets, 10 Reps, 3-0-2-0 Tempo
A5.) Standing EZ-Bar Curls; 5 Sets, 10 Reps, 3-0-2-0 Tempo
A6.) Weighted V-Up Leg Lift; 5 Sets, 12-15 Reps, 3-0-2-0 Tempo
B1.) Pull-Ups; 2 Sets, 10 Reps, 2-0-1-0 Tempo
B2.) Standing Alternating D-Bell Curls; 2 Sets, 10-12 Reps, 2-0-1-0 Tempo
B3.) Wide Leg Oblique Crunch; 2 Sets, 12-15 Reps, 2-0-1-0 Tempo

Saturday; Light Cardio (Ab Focus)

Sunday; Rest

Ab Routine:

1. Swiss Ball Crunch; 3 Sets to Failure
2. Lying Leg Raises; 3 Sets to Failure
3. Side Crunch; 3 Sets to Failure
4. TVA Exercise (Vacuums); 3 Sets, 30 Reps

1. Knee-Ins; 3 Sets to Failure
2. Partial Sit-Up; 3 Sets to Failure
3. Side Bends; 3 Sets to Failure
4. TVA Exercise (Vacuums); 3 Sets, 30 Reps

1. Bicycle Crunches; 3 Sets to Failure
2. V-Ups; 3 Sets to Failure
3. Crunches With Rotation; 3 Sets to Failure
4. TVA Exercise (Vacuums); 3 Sets, 30 Reps

Steven's picture
Posted Tue, 02/22/2011 - 13:39

Hi Caleb,

That's way too much volume, and completely unnecessary. I recommend sticking to the program as designed.

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Posted Thu, 01/20/2011 - 14:54

Thanks for the great article. I plan to start your version of GVT today with Back, Bis and abs. For back I plan to do wide grip pull ups and for bis seated dumbell curls. My question is for my first set of pull ups should I do more than 10? I know I can do far more than 10 however I know if I do I may be out of gas by set 5.

I am thinking about doing dips for tris, does that sound good to you?

Steven's picture
Posted Tue, 02/22/2011 - 13:36

Hi Michael,

I wouldn't recommend more than 10 reps per set. Keep pushing for 10's until you can hit 10x10.

Dips for triceps sounds like a solid choice.

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Posted Tue, 02/22/2011 - 14:55

Thanks Steve,

I am almost done with the 6 weeks now, on week 5 and have experienced a great amount of weight gain for me (ectomorph). I have put on between 8 and 9lbs of what looks to be all lean muscle mass. I love the program and will probably do it two or three times per year. I think I will continue to experience gains when I go back to much heavier weights next week which should continue to shock my muscles. Thanks again!

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Posted Mon, 01/17/2011 - 14:45
Ben Sheath


I have a problem with my knee meaning that I can't work my legs so what should I do as a replacement as I don't think twice a week will really be enough. Open to any suggestions!



Steven's picture
Posted Tue, 02/22/2011 - 13:31

Hi Ben,

I wouldn't advise adding in any other work for upper body, especially on this program.

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Posted Sat, 01/15/2011 - 13:35

am i able to split it up, i have more time to go to the gym and worouts, like instead of doin back and bis same day can i split it up.

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Posted Wed, 01/12/2011 - 21:13


Just found about GVT yesterday from a friend of mine & stumbled across your program & am very interested. My question is in regards to strength & caloric intake: I have been lifting regularly for about 7 years now & was wondering

1.) how much strength on average might I lose during this program? I'm happy with my size, but it wouldn't bother me to gain a little size, but I would hate to lose like 15% or more on my 1 rep max.

2.) when you say eat more, I know that includes more protein, but can that include just about ANY kind of food (i.e., "cheat meals") or should one stick to a strict, high calorie diet?

I was hesitant to post a question, b/c it seems there are so many... but I had to ask. I have been stuck in this "6-8 rep" range for as long as I can remember; my gains have only been steady. Occasionally, I will change it up with higher reps, but nothing to this extremity. This kind of program would probably shock my whole body, ya think?

Thanks Steve

Steven's picture
Posted Mon, 02/07/2011 - 14:12

Hi Adrian,

1) You will not lose much if any strength on this program. If you do, it will be minimal and will come back quickly when you return to a more standard workout.

2) As far as diet, I would recommend being aggressive to the point where you are gaining one pound on the scale each week.

This is definitely a shock program, if ever one existed.

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Posted Mon, 02/07/2011 - 14:48

Thanks for the response. Sounds good! I have a mowing business in the summer & the mowers/weedeaters usually wear my arms out & I find that heavy lifting in the summer doesn't help with the pain either. It sounds like there's going to be a lot of calorie burning, so I need to get plenty of them.

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Posted Mon, 01/10/2011 - 17:37

hey steve.

first day of GVT. you're thoughts please...

Incline barbell bench 7x10,8,8,6 @ 115 lbs
Dumbbell shoulder press (seated) 2x10 @ 45lb dropped wgt to 35lb, 8x10
Tricep extension (rope) 10x10 @ 50 lbs.

after the first two shoulder sets i struggled to get it up, so i dropped the weight, i'm gonna aim at 40 lbs next time. i'd like to use skullcrushers for tri's but they were tight along with my forearms.

I do abs with my cardio so i'd like to do Back Bi's and traps. what do you think?

thanks for you're time.

Steven's picture
Posted Tue, 01/11/2011 - 19:31

Hi Jon,

Sounds like a good plan. It's a lot harder, as you found out, to complete a 10x10 with the same weight.

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Posted Wed, 01/12/2011 - 13:25

hi steve,

couple more questions...

pull day went great, i felt huge, but my grip really started to go during my shrugs. so i threw on my straps, that ok? and i plan to do legs at home with my barbell, so what do you recommend with squats and calf raises?

thanks again for your time steve.

Steven's picture
Posted Mon, 02/07/2011 - 14:09

Definitely use straps if you need to. Performing the sets is your first and foremost goal, so don't let a fatigued grip hold you back.

Regarding legs, I would add leg curls to squats and calves unless you have a real strong back. Then I would incorporate Romanian deadlifts.

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Posted Fri, 01/07/2011 - 10:31

Hi Steve
Any idea how many calories you should be eating on this?
I suppose it depends on your RMR?