German volume training Puns

(10 reps x 10 sets)

It’s a program where you do one exercise per body part for example chest you would do 10 sets of 10 bench press at 60% 1 rep max with 60 seconds rest.

Looking for some opinions on German Volume training vs 5/3/1.

I'm looking to gain strength as my main goal, but my not adverse to gaining considerable size as well, as long as that size corresponds to strength. I've used 5/3/1 in the past, as well as stronglifts 5x5.

Has anyone run both programs? Thoughts on each?

While reading through the FAQ, I found that the German Volume training seems perfect for Hypertrophy. However, the article that’s linked is blocked behind a paywall. Does anyone have the routine or know where else I could find it?

I'm sure many people here, at least those who follow u/mythicalstrength's posts, have been intrigued by the deep-water method. It sounds brutal and straight to the point. But another program, that I'm sure a lot of people have heard of, is quite similar - German volume training (GVT).

Both revolve around 10x10 sets, but the difference I'm interested in: rest time and percentage of 1rm used.

Deep-water has you progress from rest intervals of 4 minutes, to 3 minutes, to 2 minutes (in the beginner routine, that is). GVT has rest intervals between 1-2 minutes, depending on if you use supersets or not. GVT also has you use around 60% of your 1RM, whereas Deep-water uses approximately 54% of your 1RM (70% of your 10RM).

So now my question, or what I'm wondering about, is why does the deep-water method have such legendary status and unquestionable results (from the reviews I've read at least), and why do people do that instead of GVT, if GVT is so much more brutal - and maybe even a more popularized program? I don't know where I'm going with this, I just wondered - does anybody see any pros/cons with the two? Feel free to share your thoughts and experiences!

Link to programs:

https://liftvault.com/programs/strength/deep-water/

https://liftvault.com/programs/bodybuilding/german-volume-training-routine-spreadsheet-gvt/

I am currently trying it out on my legs where I am back squatting 80-90 kgs for 10 sets of 10 on my leg day. The growth has been awesome also I am currently loosing weight and have lost nearly 40 kgs over the course of last one year so the caloric expense is also working out for me. The DOMS is what sucks the most. I did my leg training yesterday where I did the squats then did my calves and some bicep work to finish the day. And now I am waddling like a penguin which I normally do after each leg day. My question is that whether I should stick to it or go back to a 5×5 program where I do leg presses and lunges along with heavy squats.

PS: Have been a long time lurker in this sub and have learned a lot from it. Thanks in advance and kindly don't punish me for grammatical errors, it's not my first language.

Hello my strong friends. I wish to know if anyone of you have tried GVT ( german Volume Training) and what was your results / experience from it. Thank you all and keep up with the good work!!

Thinking of giving it a go, has Jeff ever said he likes it or not?

I’ve been mainly doing a bro split for the past six months mainly focusing on strength as far as rep scheme goes. I’ve been reading on German volume training. More specifically Jim stoppani’s GVT. On other sites I’ve noticed you follow almost a cycle after completing six cycles. I feel like I need more educating to do this properly. Help please. Thanks.

Hello everyone,

Update: Here’s the routine I built after getting some feedback. I don’t usually build my own routine and have been relying on the internet to find ones that seem to suit my needs and equipment, so any feedback would be great:

Monday:

• [ ] Bench Press 10x10
• [ ] Push-ups 10x10
• [ ] Pull ups 10x6
• [ ] Dumbbell Flyes 10x6

Wednesday

• [ ] Squat 10x10
• [ ] Pushups 10x10
• [ ] Hanging Leg Raises 10x6

Friday

• [ ] Romanian Deadlift 10x10
• [ ] Push ups 10x10
• [ ] Seated Barbell Press 10x6
• [ ] Upright Row 10x6
• [ ] Reverse Incline Flyes 10x6

Original post:

I’ve been off of weightlifting for about 6 months and would describe myself as an intermediate lifter. I want to begin training again and specifically want to grow my chest and arms.

I’ve read up on German Volume Training (GVT) a few times. I even conducted a routine a few years ago. I didn’t see as much growth in my chest as I would have liked, so I never returned to it. However, I think that was a mistake and I’d like to give it another go.

I have the basics at my disposal: A squat rack with bench, and a small collection of dumbbells. So here’s my question: Does anyone know of a basic routine that I can do to grow my chest and arms, while also training the rest of my body, that uses this equipment?

Thanks in advance! Take care!

I would still call myself a beginner after 9 months in gym following reddit PPL.
But my lifting numbers are still weak for my body size (29M/79kg/181cm).
My lifts are squat/deadlift/bench/OHP = 65/90/65/40kg.

Squats are the one lagging the most while other lifts are progressing somewhat, though a bit slow. I guess that could be due to 7-8 weeks break due work travel.

So should I give German volume training a try to especially improve my squats as it's high volume ?

Is it alright to alternate between these two types of programs every 6-8 weeks or so?

I've been doing nsuns for a while but honestly I want to focus more on hypertrophy but at the same time also need to build strength. Yes, I already know they go hand in hand to some extent.

Would cycling between the two work?

Just tried German Volume training for the first time. Was doing five incline bench press, then 5 bench press. My form was not so great because of lack of rest, but the point of the thing is low rest times. Should I lower the weight, or is form not as important for this? New to lifting, been doing it about a month and a half.

Hello,

I've been running Nsuns for at least 1.5 years now. It's the best routine I've ever done. I haven't been 100% consistent with it, but I've achieved results that I only could've dreamt of. I feel like I could milk some more gains out of it, but I'm honestly looking to switch things up a little bit.

Today, I found out about GVT. Seems like a perfect thing to do for a couple of months, knowing that it's also a very volume intensive routine. However, I was wondering whether it would affect my TM's and if I would be able to keep the numbers that Nsuns helped me achieve. Secondly, I'd be delighted to hear your experiences and/or opinions on GVT.

If anyone would like to recommend me an alternative routine to check out, please do so. I'll definitely come back to Nsuns sooner or later.

I did a search when I first decided to try GVT on here and found a few useful threads, mostly some really outdated stuff. My reasoning to post this is to offer up my own experience, as to maybe help some one else who might be interested in it. I understand some people do it differently, and I am not nearly as experienced as some of you, again, this is just my experience with it. I also have a question at the end for those kind enough to answer it.

I'm a 31 yr Male, 6'2" and about 213 lb's at the moment, been training on/off since I was 17 serious for probably a good 4 year period before I had a few major injuries sideline me for awhile.

I have a background in sports, nothing major, but it's why I started lifting. Since getting older, and playing less and less sports, a few months ago I decided to start focusing a little more on aesthetics and size. For years I would do strength training oriented stuff, mainly rotations of madcows 5x5, Texas method, I did try the 20 rep squat program twice. I got fairly strong, nothing record breaking, and I stayed away from the juice, was purely preference, I have nothing against those who do.

Probably almost two years ago I injured my back, through out the years I have injured it multiple times between football and the weight room. This time I wasn't quite exactly sure what I did, but shortly after I ended up tearing my right achilles as well. So I was sidelined for awhile. Eventually when I came back I was weak, my back was still bothering me, felt like I was starting all over again.

I did a variation of a 5x5 my own programing, I was more concerned with just getting back into the swing of things. Since I couldn't squat or deadlift heavy I decided to train for a marathon, and by this time I had gotten up to around 230 lb's at one point. That was in last May, after the race I decided to take it easy on the gym to recover for a few weeks and when I went back I got back on my 5x5 but was cutting weight. I got back down to 210, and realized I didn't really need to put so much emphasis on strength anymore, I didn't have to worry about being strong or fast, or agile, and while I still value all that I decided to look for a good program to get on, to put on size. I wanted to do something high rep since I always trained low reps for strength. Something more "body builder-ish" if that makes sense.

Which brings me to GVT, I did some reading on it, and decided if I got through the 20 rep squat program, I could get through

Long story short, I have two weeks break coming up, and I've been bulking to try and add some mass for something that's happening 5 months from now. Anyway, I recently heard of German Volume Training, and I figured I'd ask you guys if any of you have done it before? Did you notice any mass gains?

I'm hoping to start German Volume training on my 2 week break, and continue it for as long as I can handle it, or until 6 weeks is up. Whichever comes first. I think if I could gain some muscle, it'd be nice. I'd be willing to document it and report back if there is any interest.

So, how was it in terms of mass gain? Did you enjoy it? I'm still working it out, but I'd most likely do a simple one without supersets, due to the setup of my gym.

Thanks guys.

>Inb4 search the sub

I have, but most posts are outdated, or very light on information, with a lot of guys complaining about a lack of strength gains (on a hypertrophy program...). And, the last solid one was 2 years ago, which is enough time for more people to have tried it.

Update: Thanks all! The responses have been pretty mixed, but I think I'm gonna give it a go and see what happens.

Let's discuss your experience with this massacre training :)

In the original program from Charles Poliquin, theres workout A, next day B, rest, C. I was wondering if there's any reason to workout 2 days in a row?

Currently been back at the gym for the last couple of months after a 6month hiatus and looking to start a program for the first time (previously I have just done whatever) and I am interested in trying volume training. I’m just curious though because while also trying to workout and put on some muscle mass, I’m also wanting to cut down my body fat, so I have been eating in a caloric deficit. Thanks in advance for any info :)

Just wondering for those who’ve tried this if it works and did you see results. Let me know your thoughts on it.