Today starts a quick 4 week cycle of German Volume Training (GVT). Don’t be surprised if you gain a good deal of muscle even within the short 4 week time span. The volume of work will cause some hypertrophy, just in time for the summer months.
The schedule will be as follows:
MONDAY- Bench Press
TUESDAY - Back Squat
WEDNESDAY - Shoulder Press, Biceps, Triceps
THURSDAY Bench Press
FRIDAY Back Squat.
I am going to strongly suggest that for the next 4 weeks not missing a workout Monday- Friday.
Also, to clarify and explain better…
You are doing 10 sets of work.
Ideally, you will do all 10 repetitions of said sets. However, if you cannot complete all 10 repetitions, do not lower the weight you are using. Do not put the bar down and rest, then finish the last of the repetitions. The sets are supposed to be unbroken. You may not get through all 10 sets of 10 reps. That is totally ok. Next time we do the movement, you’ll stay at the same weight and attempt it again.
Due to the high intensity of GVT, please make sure you are eating well, cut the junk, excess carbs, alcohol and all the crap you know you shouldn’t be eating. Up your protein intake to 1.5 gram of protein per pound of lean muscle mass.
If I weigh 200 pounds with 10% bodyfat, it means I have 180 pounds lean body mass with 20 pounds of bodyfat.
Therefore, I should be consuming 270g of protein.
Following a 40/30/30 meal plan, (40% carbs, 30% protein, 30% fat) it gives me the following:
270g protein x 4 calories per gram = 1080 calories
120g fat x 9 calories per gram = 1080 calories
350g carbs x 4 calories per gram = 1400 calories
This means I should be eating 3560 calories per day, at a minimum. And, ideally split between 4-5 meals or shakes, all with the breakdown of the 40/30/30.Casein Protein, taken at bedtime ha been shown to improve recovery and increase muscle mass.
Using the app “My Fitness Pal” can make this a lot easier to follow and will help keep you accountable.
I know this is really difficult to do. However, it is only for 4 weeks.
Over the next 4 weeks, with proper training, showing up for all of the training sessions, eating the right amount of food, getting enough sleep every night and staying on top of any nagging injuries, (come in early, foam roll and mobilize) you will achieve tremendous benefit from this training.
German Volume Training
10 sets of 10 reps
Warm up quickly to 60% of your 1 rep max.
Take ONLY and I stress ONLY 60 seconds of rest between sets.
This is part of the training protocol.
Once you're able to do 10 sets of 10 using 60 second rest intervals. increase the weight on the bar by 4-to-5%, and repeat the process....
5 Rounds for time
15 Toes to bar
35 Double Unders
10 Power Cleans
Round 1: 115/80
Round 2: 135/95
Round 3: 155/105
Round 4: 185/125
Round 5: 205/145