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German Volume Training Really Works!

German Volume Training Really Works!
Pat Dickson - Mon Aug 26, 2013 @ 04:48PM
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I gained 4.5 lbs of muscle and lost 2.5 lbs of fat in 39 days.

I've posted my results. I'm a 44 year old man. I don't take any supplements. My secret is threefold:

  1. I eat one time per day
  2. I work out with weights and walk
  3. I have added modified German Volume Training to my workouts

Herein I want to emphasize my addition of a modified form of German Volume Training to my fat burning and strength training routine.

But before I get to this point, let me start by saying that at my age I have had a ton of success managing my weight by eating one meal a day, and I've blogged a lot about this diet. Additionally, I have been very successful maintaining my muscle and restoring my strength to historic levels by using a pretty low volume, but heavy weight training program. So, before today I had a great program for losing weight while increasing my strength to old highs.

However, never before, not even as a young man, was I ever able to gain weight while losing fat.

This means adding muscle weight while getting leaner! And I'll say it once again. All it took was adding a third step to my diet and exercise routine. I added German Volume Training, granted I modified it a bit. By "modified" I mean I'm doing it a little less rigorously than the strength coaches advocate.

First, let me explain what I understand German Volume Training ("GVT") to be. Opinions differ, but it is essentially working out with a weight you can lift for 10 sets of 10, pausing between sets between 20 seconds to 2 minutes. By weight you can lift, the "experts" say you should be using a weight between 60-70% as heavy as you can lift for a single set of 10. Granted, coaches and trainers will vary in what they describe to be the rules of GVT. I've read a lot of conflicting authority, and I'm not sure who invented GVT.

But for argument's sake, and to keep it simple, let's assume GVT consists of doing 10 sets of 10 with 60% of your 10 rep max, with a minute of rest in between. You only hit each major muscle once a week with one exercise for 10 sets of 10. E.g. if you are hitting your chest with GVT, you pick one chest exercise to do for 10 sets of 10, and you use 60% of what you can do for 1 set of 10. Then, you don't do another 10 sets of 10 of anything for chest for at least a week. Do the same for your back, quads, or any other muscles you want to build. I personally stick to the big muscle groups, e.g. back, chest, quads, and traps. Sometimes you can do smaller muscle groups, like biceps or triceps, maybe every other week. Besides, GVT for back really gets your biceps. In other words, doing the major muscles usually sufficiently hits the minor ones.

Now that we have a consensus on what GVT is, I'll tell you how and why I modified it by only doing about 40% of my 1 set of 10 max instead of 60%. And I rest as long as I feel it takes to get the next set of 10. This can mean resting up to three minutes between sets.

We know the reason I have to go easier than the standard program requires. As I said, I'm 44. My joints and other working parts just can't take as much as they once could. Yes, I'm even a bit of a hypocrite because now I'm advocating GVT when my originally proposed exercise routine (which we are now supplementing with high volume) is based on lifting weights at a low volume level, for as little as one heavy set per muscle with lots of warming up. My only defense is that my modified German Volume Training program is very low weight for high volume. My basic routine (which may appear contradictory) avoids high volume with heavy weight.

So in conclusion, I've added 4.5 lbs of muscle and lost 2.5 lbs of fat in less than 5 weeks. All I did was add modified GVT to my standard diet and exercise routine. This means, I eat once a day, do my regular weightlifting routine every morning, and at the end of each routine, I throw the old GVT at a muscle I haven't punished in a week: 10 sets of 10 at 40% of my 1 set of 10 reps max, resting as needed to make sure I can pump out the next set of 10. And given the short duration of my exposure to this new program, I haven't even gotten to periodically increasing the weight.

I will keep you posted

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