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VOLUME
TRAINING
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One of the most effective workouts for fat loss is the German Body
Comp (GBC) program. In contrast, German Volume Training is asso-
ciated with increasing muscle mass, which is why most women tend
to focus on GBC training instead. That’s fine, and women who follow
the GBC workout principles as written will achieve great results.
However, even if their primary goal is fat loss, women should consid-
er occasionally trying German Volume Training.
The GBC program is characterized by especially short rest intervals
(about 30 seconds) and multi-joint movements to generate maxi-
mum growth-hormone production. Higher growth hormone levels
100% 50%
Neural Adaptations Metabolic Adaptations
(Neuromuscular) (Cellular)
Table 1:
Relationship between maximum number of repetitions, intensity and the training effect (Poliquin, 1990©)
Maximum Number of Percent of Training Effect
Repetitions Maximum*
1 100.0 Relative strength increases through
2 94.3 enhanced neural drive
3 90.6
4 88.1
5 85.6
6 83.1 Optimal compromise of maximal
7 80.7 strength and hypertrophy gains
8 78.6
Tempo Considerations
To achieve the appropriate training stimulus, you must adhere to
the precise speed of movement for all aspects of the lift: eccentric,
isometric and concentric. Instead of using terms like “explosive” or
“slow,” we express the speed of a lift in a four-digit abbreviation—
such as 4210.
The first digit of the tempo formula is the lowering (eccentric) por-
tion of an exercise; the second digit is the pause (isometric) phase;
the third digit is the return (concentric) movement; and the final digit
is the pause before the next rep (isometric).
Exercise Description
Rather than using unique names of exercises, such as the Garfield
Squat or the Beach Body Press, in this workout we describe an
exercise such that its name provides considerable details about its
performance. Here is the formula:
Name of Primary Movement + Type of Resistance, Body Position,
Grip.
For example:
Bench Press, Barbell, 45-Degree Incline, Medium Grip.
Variety
One aspect of the Iron Game that hooks people is the fact that
beginners can get stronger on just about any workout. Take some-
one who walks into the gym who can barely bench press the empty
bar, and with the very next workout they may be able to add 5 or
Day 3 - Off
Day 4 - Torso
A1. Shoulder Press, Thick Bar, Standing, 5 x 8-10, 4010, 90s
A2. Chin-up, Close Grip, Supinated, 5 x 8-10, 4010, 90s*
B1. Shoulder Press, DB, Seated, Pronated, 5 x 8-10, 4010, 90s
B2. Row, Cable, Seated, Medium Grip, Neutral, 5 x 8-10, 4010, 90s
*May be substituted with pulldown variations (see Chin-up exercise
description)
Day 5 - Off
Day 6 - Repeat
Day 3 – Off
Day 4 - Torso
A1. Shoulder Press, BB, Standing, 5 x 6-8, 4010, 100s
A2. Chin-up, Medium Grip, Supinated, 5 x 6-8, 4010, 100s
B1. Shoulder Press, DB, Seated, Neutral, 5 x 6-8, 4010, 100s
B2. Row, Cable, Seated, Wide Grip, Neutral, 5 x 6-8, 4010, 100s
Day 5 - Off
Day 6 - Repeat
Phase II. With the conditioning level developed in Phase I, you are
now physically prepared to handle slightly shorter rest periods. Note
that the first accumulation phase starts with 10 sets of 10 reps, in
contrast to the 5 sets presented in the Phase I workout.
Day 3 - Off
Day 4 - Torso
A1. Behind Neck Press, BB, Seated, 10 x 10, 4010, 90s
A2. Chin-up, Close Grip, Neutral, 10 x 10, 4010, 90s
B1. Lateral Raise, DB, Seated, 3 x 10-12, 3010, 60s
B2. Row to Forehead, Rope, Seated, 3 x 10-12, 2012, 60s
Day 5 - Off
Day 6 - Repeat
Day 3 - Off
Day 4 - Torso
A1. Shoulder Press, BB, Standing, 10 x 6, 4010, 100s
A2. Chin-up, Medium Grip, 10 x 6, 4010, 100s
B1. Bench Press, DB, 30-Degree Incline, 3 x 6-8, 3010, 75s
B2. Row, DB, Single Arm, Supported, Neutral Grip, x 6-8, 2010, 75s
Day 5 - Off
Day 6 - Repeat
Now it’s time to pull out the big guns! This advanced GVT workout
contains more difficult exercises to stimulate maximum muscle
growth. Even if you’re in great shape, you should start with Phase I to
ensure you can handle this challenging workout.
Day 3 - Off
Day 4 - Torso
A. Shoulder Press, Thick Bar, Seated, 10 x 10, 4010, 60s
B. Pull-up, Wide Grip, 10 x 10, 4010, 60s
C1. Lateral Raise, DB, Seated, Accentuated Eccentric, 3 x 10-12, 3010,
45s
C2. Row, DB, Single Arm, Supported Elbow Out, DB, 3 x 10-12, 3011,
45s
Day 5 - Off
Day 6 - Repeat
Day 3 - Off
Day 4 - Torso
A. Shoulder Press, BB, Standing, 10 x 6, 4010, 90s
B. Chin-up, Medium Grip, Lean Away, Neutral, 10 x 6, 4010, 90s
C1. Bench Press, DB, 30-Degree Decline, 3 x 6-8, 3010, 60s
C2. Supported Row, DB, Single-Arm, Neutral Grip, 3 x 6-8, 3010, 60s
Day 5 - Off
Day 6 - Repeat
Dips, V-Bar
This is the absolute king of triceps builders. Yet, like many other
demanding movements such as squats and chins, it rarely makes the
pages of general fitness magazines.
Ready Position: To start the exercise, grasp the bars and boost
yourself up until you’ve stabilized yourself at arm’s length over the
handles. If you have access to the better V-shaped dipping bar, use
as narrow a grip as comfortable without compromising shoulder
integrity.
Action: Begin the exercise by lowering your body as far as possible
between the bars, making sure to keep lowering until your biceps
make contact with your forearms. In other words, your triceps must
get fully stretched. Once you reach the bottom position, press
yourself back up by extending the elbows. Try to stay as upright as
possible throughout the range of motion. If you lean too far forward,
you’ll just be bringing your pecs into the movement.
Breathing: Hold your breath, bend your arms, and exhale halfway
up or when your arms have returned to the start position.
Tips: At first, your bodyweight will probably suffice as the means of
resistance. As you get stronger, you can progressively increase the
resistance by holding a dumbbell between your legs or by hooking a
plate or dumbbell in the specialized chin/dip belt.
Front Squat, BB
Because the torso is held more upright, this squat variation places
extra emphasis on the quadriceps and less stress on the lower back
because the torso is held more upright.
Ready Position: Begin with a bar resting across the front of your
shoulders, holding the bar as you would in the finish of a power
clean. With your feet placed flat on the floor, slightly wider than
shoulder-width apart, focus on a point directly in front of you (or
slightly higher). Rotate your elbows forward so they are perpendicu-
lar to the floor—this will help keep your lower back arched and tight.
Action: Keeping your head up and your torso as erect as possible
(and only bending forward when necessary to drop farther down),
bend your knees, allowing your knees to travel outward over your
toes. Try to lower yourself so your thighs go well past parallel to the
floor, but do not bounce out of the low position—and do not allow
Romanian Deadlift
This variation of the deadlift places less emphasis on the quadriceps
and more on the hamstrings and lower back.
Ready Position: Stand in front of the barbell and position your feet
about hip-width apart. Crouch down and grasp the barbell. Arching
your back and looking straight ahead or slightly up, stand up so the
bar is resting on your mid-thighs.
Action: Keeping your back arched, lean forward so that your hips
move backward, only allowing your knees to bend about 15 degrees.
Continue leaning forward until you feel your back starting to round,
at which point you return to the start.
Breathing: Hold your breath, lower the weight and exhale as you
pass the sticking point on the way up.
Tips: Keeping your chest out is a good cue to help keep your back
arched. You can do this exercise by removing a barbell from the sup-
ports of a power rack.
Split Squat, DB
This variation of the split squat is excellent for beginners as the
dumbbells make the exercise more stable.
Ready Position: Grasp a dumbbell in each hand and assume a
standing position with your feet spread about hip-width apart. Hold
the dumbbells at your sides so your palms are facing each other.
Keep your chest up, shoulders back and head level. Assume a split
position with your front foot on the platform; your entire foot should
be in contact with the surface. Your back heel should be off the
floor, and your knee should be slightly bent.
Action: Lower your hips, allowing your trailing knee to drop to a
point just before it touches the floor. Straighten both legs to return
to the start. Perform all the reps for one leg before placing your
other foot in front.
Breathing: Hold your breath, lower your hips, and exhale during the
ascent after you’re past the sticking point.
Tips: As you increase the resistance in this exercise you may find it
difficult to hold on to the weights. When this becomes a problem,
use wrist straps.
Many articles have been written about the German Volume Training
program, but we still get questions. Here are the answers to the most
common questions we’ve received about this amazing mass-building
workout.
Q: Is GVT as effective as the German Body Comp program for losing
bodyfat?
A: GVT does not produce the same level of growth hormone re-
lease as the GBC program, so is not as effective in the short term for
reducing bodyfat. The trade-off is that because GVT is a superior
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