GVT (German Volume Training) Chest and Back Superset

This is a Chest and Back Superset following the German Volume Training Methodology. I perform 10 sets of each exercise.

A-1 Decline Dumbbell Presses, Semi-Supinated Grip (palms facing each other) is performed using 50% - 60% of my 1RM for 10 reps for 10 sets at a 40x0 Tempo (about 4 seconds on the concentric and power up on the eccentric)

A-2 Wide-Grip Pull-Ups (palms facing away from you) is performed using using 75% of my 1RM for 5 reps for 10 sets at a 40x0 Tempo.

There are three things that most people do wrong when attempting a GVT program. All three things lead to drastically reduced results. These are:

1. Choosing more than one exercise per compound muscle group. For the 10 sets to completely break down all 3 muscle fiber types, the motion has to stay constant for the entire 10 sets. Even slight changes like going from a flat to incline bench press will recruit different muscle fibers, and thus you'll never exhaust the motor units involved using the lighter weights.

2. Concentric Tempo is to fast. The result of fast tempo across 10 sets will lead to a significant decrease in time under tension. Time under tension is critical to breaking down the muscle fibers, and your results will be reflective of how much TUT you get per workout. Do the math, if you only take 1-2 seconds on the concentric portion, your muscles will benefit from less than 50% of prescribed workload. You can never go too slow on the concentric.

3. Limited Range of Motion problems. GVT works by choosing compound exercises that recruit the most muscle fibers. In order to maximize your results you will want to use the entire range of motion. This will also help you slow your tempo down. You'll benefit from stronger tendons and strengthened joins. Also, science has proven that the more you stretch a muscle, the more hypertrophy gains you will see. At 50%-60% of your 1RM you should try for a good stretch at both the top and bottom of each rep. At that weight you also do not need a warmup. Most folks warmup at that weight when lifting heavier.

Follow these tips and you will see maximum results from this program. Eat right and you will gain lean mass and see you BF% drop. I am a hard gainer, and I eat like crazy, +3500 cals a day at 6' 2" tall. I have seen 20lbs of gains so far on this program, and have gained a six pack while doing it.

This program will give you plenty of work, additional cardio will only slow your growth, as your body needs the calories you are burning to rebuild the muscle. Enough micro damage is done to muscle fibers that your metabolism will be screaming fast while your body is in a constant state of recovery.

Category:

Sports

Tags:

• German Volume Training
• 10 sets of 10
• GVT
• Decline Dumbbell Presses

[Hooya101]

1) They are decline presses 'bro'. He is using a neutral grip as suggested in the Poliquin Principles. Flys are completely different if done correctly

2) It is not meant to be explosive. On the compounds a 2 count tempo is suggested. i.e 4020 not 4010

3) Again Poliquin's original format included decline dumbell press and chin ups. So you take the piss all you like but you look the fool not him.

[2XtremeBadBoy]

@Hooya101 Well put. :-)

[mjs0077]

In the description you say decline dumbell presses. Those are flyes bro.

[2XtremeBadBoy]

@mjs0077 :-) Ummm ok... Do you know what a fly is? As described, these are pronate grip decline bench dumbell presses. One big hint here is that my elbows are moving...

[BrianDWalker3445]

weak!!!!!!!! German volume is suppose to consist of more compound movements. For example : Chest in back should be icline or flat barbell bench and deadlift or at least a bent over row. Congrats mate!!! you train like Jane Fonda and you are a stick!

[2XtremeBadBoy]

@BrianDWalker3445 What is more compound for the back than pull-ups? Also, are you saying dumbbell presses are less compound than bench press? You have a lot to learn my friend.... If this is so Jane Fonda, do it and see how you can handle it. Oh, and try not to vomit on leg day when you are super setting Raised Leg Single Leg Split Squats with 155 on your back and Glute and Ham raises. ;-)

[RippedBarrister]

Wrong form with everything you are doing lol

[MrCurodd]

@BrianDWalker3445 maybe study a bit of biomechanics and stop reading flex magazine this might help your confusion

[MrCurodd]

@BrianDWalker3445 Your retarded. i am a picp level 1 coach and have been reading poliquins articles for the better part of 10 years.  His FAVOURITE back exercises are pull/chinup variations followed by dumbbell row variations. Notice i didnt say bent over row or deadlift. The deadlift is primarily a posterior chain movement and is thus better suited for a leg day. This guy picked correct exercise and completed his reps with perfect form. this post only made any knowledgable person cringe

[MrCurodd]

@mjs0077 classic, if you think these are flyes then you are one of those retards and the gym that presses 80s and flys 60s thinking it makes you look strong. Poliquin would have the fly performed with a constant angle at the elbow(his elbow moves) and the elbows being in line with the ears. Ive seen guys who can bench 400 pounds struggle with 50s doing it this way

[slinger140]

@BrianDWalker3445 You have no idea what you are talking about!

[SeriousAthletes]

I agree with everything you've said and done bro except for one thing... 4020 is where the 4 seconds is eccentric (which is on the way down) not the concentric (which is on the way up). Thus, for DB Presses... 4sec down, 2 seconds up with no pauses. The way you're describing is slow on the way up and fast on the way down. Just sayin...

[Whitedoorsareblack]

wow some of the people commenting on this video really do not know what they are on about... typical Youtube trolling eh? Anyway, nice vid man, and yes, you're doing everything in the program, which, I agree is bloody intense!!!

[jonpro15]

Do you rest in between decline DB press and WG pull Ups?

[canihazburger]

@BrianDWalker3445 Do you even lift?... as you come across as one of those retarded keyboard bodybuilders who just slags off everyone elses training, even when theyre doing it correctly.... and dont even begin to tell me that you know better than Charles P!! Deadlift is a lower back, core lift. Pullups are a much better choice when it comes to focusing on an overall back workout.....noob.

[nickey021]

You are cheating after few sets, must not happen, its meant to be 4020, dont cheat on tempo and dont cheat in exercise motion like u do it in pullups, do chinups instead, lift until bar hit the upper chest then strech all the way like u do. Anyway GVT is hard and mean for strong characters only, doesnt mather if u are begginer or not. Deadlift cannot andjust isnt exercise for back, that would be chest/lats/lowerback/gluts/ham­s workout, or depending how u do it more chest and glut/ham. Keppstrong