German Volume Training (for legs)
Discussion
I am considering giving GVT a go, specifically and only for my legs (which are lagging horribly despite subjecting them to the same low-volume strength program that has been reasonably successful for the top half of me)
I am not planning on changing any of my upper body routine
Curious to know if anyone has tried it, particularly on a targeted basis rather than doing the entire thing
I am not planning on changing any of my upper body routine
Curious to know if anyone has tried it, particularly on a targeted basis rather than doing the entire thing
I do Bulgarian squits.
It's like lunges but you s
t yourself.
Try Bulgarian squats with heavy DBs. My legs look like they belong on someone else given the skinny nature of my arms.
That said, for the last few months I've been doing 3x15 for shoulder exercises and notice my upper arm and shoulders starting to grow back.
It's like lunges but you s
t yourself.Try Bulgarian squats with heavy DBs. My legs look like they belong on someone else given the skinny nature of my arms.
That said, for the last few months I've been doing 3x15 for shoulder exercises and notice my upper arm and shoulders starting to grow back.
I have done that and liked it. Totally different feeling from a more strength based programe I came from. Never had DOMS so bad the first few times I tried it. Like anything you get used to it and it got easier. Even when I was used to it the routine hurt more than a strength one ever did though. I do drop sets now as I thought it would be more time efficient. The first 5 are warm up really where dropsets get me there faster and feel just as intense.
Not done GVT but did another volume based program which yielded significant improvements. Squatting twice per week I'd do:
Week 1: 5 x 8
Week 2: 6 x 8
Week 3: 8 x 8
Week 4: 3 x 8 (Deload)
Same weight throughout and not to failure. C.S. Sloan Principles of Mass Construction is the routine if you want to google it. Did 2 cycles before I had enough and moved onto something else.
Week 1: 5 x 8
Week 2: 6 x 8
Week 3: 8 x 8
Week 4: 3 x 8 (Deload)
Same weight throughout and not to failure. C.S. Sloan Principles of Mass Construction is the routine if you want to google it. Did 2 cycles before I had enough and moved onto something else.
didelydoo said:
I didn't like it- a lot of effort for returns that can be gotten more easily IME. And you'll get weaker.
It's pure desperation, having tried pretty much everything else.I no longer care if my legs get weaker - i can make them stronger easily enough, but they just wont get any bigger (and the top half of me has, which looks silly)
Have you tried doing deep highbar squats 3+ times per week as I'd previously suggested- I'm confident that would help you with your aim.
No program is going to be a magic pill- Squat heavyish multiple times a week and your legs will grow. Or (if you must) do heavy leg press a few times a week if leg growth is all you want. Just generally do more heavy leg stuff- preferably squats, as everyone knows that squats make the world turn, make you bigger, stronger, sexier and smarter. And cure dementia, aids & gout.
No program is going to be a magic pill- Squat heavyish multiple times a week and your legs will grow. Or (if you must) do heavy leg press a few times a week if leg growth is all you want. Just generally do more heavy leg stuff- preferably squats, as everyone knows that squats make the world turn, make you bigger, stronger, sexier and smarter. And cure dementia, aids & gout.
didelydoo said:
Have you tried doing deep highbar squats 3+ times per week as I'd previously suggested- I'm confident that would help you with your aim.
No program is going to be a magic pill- Squat heavyish multiple times a week and your legs will grow. Or (if you must) do heavy leg press a few times a week if leg growth is all you want. Just generally do more heavy leg stuff- preferably squats, as everyone knows that squats make the world turn, make you bigger, stronger, sexier and smarter. And cure dementia, aids & gout.
I did start today with 5 sets of 10 high bar squats.No program is going to be a magic pill- Squat heavyish multiple times a week and your legs will grow. Or (if you must) do heavy leg press a few times a week if leg growth is all you want. Just generally do more heavy leg stuff- preferably squats, as everyone knows that squats make the world turn, make you bigger, stronger, sexier and smarter. And cure dementia, aids & gout.
I have spent the last year doing heavy (for me) squats (ok low bar) and i have got a good deal stronger, but my legs just wont grow lifting heavy (unlike the rest of me). I have done 1x, 2x, 3x even 4x a week, but always lowish volume (everything from 3x5 to 4x12) I'm determined to give extra high-volume a go, as i've read a lot about fibre-types being different in the legs (more type 1/slow twitch).
Also squats do very little for the calves and hams, which are my weakest point, particularly calves (long tibias dont help)
Hoofy said:
pilchardthecat said:
Hoofy said:
Do you even lift, bro?
Nah, not really brahpilchardthecat said:
Hoofy said:
pilchardthecat said:
Hoofy said:
Do you even lift, bro?
Nah, not really brahpilchardthecat said:
didelydoo said:
Have you tried doing deep highbar squats 3+ times per week as I'd previously suggested- I'm confident that would help you with your aim.
No program is going to be a magic pill- Squat heavyish multiple times a week and your legs will grow. Or (if you must) do heavy leg press a few times a week if leg growth is all you want. Just generally do more heavy leg stuff- preferably squats, as everyone knows that squats make the world turn, make you bigger, stronger, sexier and smarter. And cure dementia, aids & gout.
I did start today with 5 sets of 10 high bar squats.No program is going to be a magic pill- Squat heavyish multiple times a week and your legs will grow. Or (if you must) do heavy leg press a few times a week if leg growth is all you want. Just generally do more heavy leg stuff- preferably squats, as everyone knows that squats make the world turn, make you bigger, stronger, sexier and smarter. And cure dementia, aids & gout.
I have spent the last year doing heavy (for me) squats (ok low bar) and i have got a good deal stronger, but my legs just wont grow lifting heavy (unlike the rest of me). I have done 1x, 2x, 3x even 4x a week, but always lowish volume (everything from 3x5 to 4x12) I'm determined to give extra high-volume a go, as i've read a lot about fibre-types being different in the legs (more type 1/slow twitch).
Also squats do very little for the calves and hams, which are my weakest point, particularly calves (long tibias dont help)
I've had a great deal of success with high volume although I alternate every 3 months between strength and volume.
In fact last time I did volume on my legs grew so I started getting stretch marks around my groin area as I was growing faster than the skin can cope.
My calves are pretty big but I attribute some of that too me constantly over using them running/walking and I've also trained them alot. I don't really like calf training as I find it hurts a lot and for a great deal of the week, I find it hard to get up and walk due to them seizing up and taking about 7 days to recover which is unhelpfully when I train them again
GVT On legs is horrible
Immense doms.
Currently on an advanced GVT syle routine. Dropped the weight slightly and literally squat as low a possible, really feel it everywhere to be honest.
example of one workout.
Back Squat 10x5
Hack Squat 4x12
Leg Extension 5x20
Leg curl 3x12
Do deads on back days
Immense doms.
Currently on an advanced GVT syle routine. Dropped the weight slightly and literally squat as low a possible, really feel it everywhere to be honest.
example of one workout.
Back Squat 10x5
Hack Squat 4x12
Leg Extension 5x20
Leg curl 3x12
Do deads on back days
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