So what is German Volume Training?
Basically it was a program designed many years ago for weightlifters who wished to move up a weight class. It is very brutal in nature and requires a great deal of focus while doing the training. The basic German Volume Training is known as the "10x10" or where you'll do 10 sets of 10 reps of 60% of your 1 rep maximum per exercise, with an arbitrary, but fixed, rest period in-between sets. As you progress, you'll later do a "6x10" or 10 sets of 6 reps with 70% of your 1 rep maximum with a similar rest period. Already I've deviated from the "original" 10x10, but what many will argue that there are many hybrid versions that are more effective than the original. Of course, others will argue that the original is the best, and by changing it, it is no longer "GVT". I say that nothing is set in stone, and strength training is in a constant state of flux and adaptation. I might even discover something tomorrow that completely changes my way of thinking and by the time you read this, I'll consider this obsolete. At least it can still easily allow you to reach your goals, considering that what I feel is "obsolete", you'll find it to be a God-send. One mans trash is another mans treasure...
For example, you might try:
Monday - 60% of your 1RM:
Bench press: 10x10
Squat: 10x10
Dynamic Row: 10x10
Each set is seperated by a 90 second rest, and they are done in tri-set format, meaning that once you do bench, you'll then jump to squat, then to row, and then back to bench again, etc. It's important to observe a 90 second rest in-between each set. At first you might find 90 seconds too mind-blowingly difficult and will need to extend it to 2 or even 3 minutes. That's fine, considering some who are reading this have not run for 10 or more years. Over time, however, you'll need to reduce the rest interval if you wish to reap the anaerobic and aerobic energy system benefits. Many guys who were throwing up during their first bout of 10x10 later found it "easy and fun" and didn't want to quit. Go figure. Even I have a "love-hate" relationship with the 10x10. It is painful at first, but as you go on, you'll get an endorphin rush that is better than any buzz I've known.
What we also do is what we've dubbed the "Tiro Wave Method" in honor of our Assistant Coach James Tiro from Cebu who discovered that it's more effective to pace yourself by dropping down to 7 reps once you find the 10 rep goal next to impossible. After the 8th set, you'll try to complete the last 2 sets with 9 or 10 reps if at all possible. If you can complete more than 8 sets of the 10x10 for at least 7 reps, you'll add 5-10lbs to your weights, depending on how heavy you are training. If you are an advanced lifter using over 200lbs, you'll add 10lbs per increment, especially if you get all 10 sets. If you are using weights of less than 200lbs, you'll obviously add only 5lbs.
On Friday, for example, instead of doing 10x10, you'll do 6x10 with a 90 second rest interval. This time you'll wave down to 4 reps as your lower limit.
It's important to note that if you go below 7 reps for a 10x10 or 4 reps for a 6x10, you should stop the set. It's also important that you should avoid going to the point of failure or severe struggle with these sets. Always strive to save something for the last 1-2 sets. "Pacing yourself" is the key to surviving this style of training.
On Wednesday, you can apply the 10x10 and 6x10 to deadlifts, military press, and pullups. Another variation of the 10x10/6x10 is the Vince Gironda 8x8. We'll "Tiro Wave" down to 5 reps for this one.
