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Benn, the proper wording is German Volume Training. I am a great believer in it, its normally down to the person to be man enough for it.
James, the versions I have devised are basically that yes, make sure you supplement with BCAA's, I would be hopeful that you are going to reply that you do already given the benefits they can offer!!!
One of my better routines when I was training properly was a 10x10 squat and deadlift superset, only used 90kg for that one when I was at my peak but it was enough after 100 reps of each :tard: that defo sorted the men from the boys when people thought they would join in as it looked easy enough (I wont be doing that for a while yet lol)
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Oh so high rep at lower weight?
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Basically yeh that's were to start out at. I always aim to start failing a rep or 3 from set 7 or 8 onwards. Fantastic for strength and stamina, when I started to back off training I was doing 100 reps of the same weights guys would do 20 or 30 of before failing, thus my one rep max weights always put me inline with some of the bigger guys.
If I felt like a switch on routine and did something more standard the big guys would say "don't worry mate i'll move my weights out of the way for you" to which occasionally I would reply "sound, cos I'm going to use the next size up anyway" lollollollollol
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Christ 100 reps.
I do reps sets of 20-30. Now i see why your so Beef cake.
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when I say 100 reps I mean as in 10x10 with strict 1min rests. generally it works well if you have a training buddy as a set of 10 with a 4010 tempo would create the perfect rest period so you are both constantly switching over
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Ah i see, i do 20 reps a time, 1min rest inbetween.
I have no clue what a 4010 tempo is tho.
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Dan yes I am supplementing with BCAA's of course. Have a mix formula of branch chain aminos at the moment but am binning it to go back to separate BCAA's and glutamine again. The superset with squats and deadlifts sound absolutely disgusting!! Interestingly what body part did you find would go first/and which benefited the most with the pounding? I am a huge fan of 4010 and really try to stick with it and good form constantly.
Benn how are you finding the 20 rep sets?
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By 17, it starting to hurt. 19 and 20 really do kill me. That's have the highter weights.
To night, Tricep pull down, 45kg 17 was killing. 20th was a barely get there..lol Same with Bi cep. 35-41 (i think its 41) kg 15 was hard, by 18 my arms where dieing.
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your all talking forgien in here
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Benn....
When we talk tempo and write 4010, when squatting that would basically equate to 4 seconds down then 1 second up and repeat. Imagine your typical gym bunny bouncing the weights around... up down up down up down. that would basically be 2 second reps and a set of ten taking 20 seconds, by slowing the tempo down on the negative and controlling the weight you keep the muscle under tension for longer and make the reps 5 seconds long thus each set would take 2 1/2 times longer @ 50 seconds long and you start to add a 'time under tension' art to your routine. Which is why GVT with a training buddy is great as you can push each other, and deep down you know that if you fail or loose form and take to long your mate gets a longer rest which isn't fair lol
Its just like the old tyres adverts....... power is nothing without control.
Another example for slow negatives is pull ups, wide or narrow grip we use the above tempo for sets of ten BUT if you fail and cant pull yourself up, you jump up to the top position, hold, and then lower yourself over the 4 second period so you can still make gains on the negative to increase your total volume.
