It’s always a good idea to change up your training regimen every now and then because your body adjusts to a routine after a while and eventually it stops responding. Also, you just get bored of doing the same thing every day. If you plan to train for life, you have to find ways to make your workouts exciting. So in an effort to keep things exciting, I decided to try a new type of training called German Body Composition training for four weeks.
This training parameter originated in Germany of course but was made famous by Charles Poliquin, and is based on the German Volume training program. In German Volume training, the goal is to lift lighter weights, about 60% of your max, 10 reps for 10 sets. So ultimately, you are increasing the volume of your work. When you take a look at any GVT program, it is easy to be skeptical. It LOOKS too simple. Bodybuilders are used to doing a certain number of reps for 3-5 sets. But, let me tell you that it is tough! I was sore for days because of the workload. I also needed more recovery time during the week. I trained for 3 days in a 5 day period…so, 2 days on, 1 day on, 1 day off, etc…. My program was a little different because I added auxiliary work at the end of the workout and I still did cardio throughout the week. That is why the version I did is called German Body Composition training, because your main goal is still fat loss. With GVC training, the sole focus is muscle building.
If you are going to try GBC or GV training, stick to your basic lifts like squats, bench press, and dumbbell curls. You are only doing 3 or 4 exercises in one session. If you want, add auxiliary work such as ab exercises, or dumbbell rows for 3 sets of 10-12 reps. You will be so worn out by the end that you can’t do much more than that. Just think about it…you are doing 100 reps of an exercise in one session!! That is a lot. Here is an example of one of my workouts:
Lying Hamstring Curls: 10×10
Cable Leg Pull Ins (Abs) 3×10-12
Seated Calf Raises 3×10-12
Needless to say my glutes were sore for a while.
After my four weeks of high volume training, I feel stronger in the gym. I have more energy while still keeping my carbohydrate intake relatively moderate which keeps me lean. I also have more strength in my cardio training. I attend spin class regularly and have noticed that I have a little bit more endurance during the class. I also have more endurance on the treadmill and running outside.
So, if you want a change, or if you just want to challenge yourself, give GBC of GVT training a shot.