German Volume Training after the 5X5?

[CroSpartacus]

I am close to completing the Starr 5X5 from the FAQ,,, I'm now on the 3X3 phase and the article recommended that after the program I should do German Volume Training.

I have a few questions on it.

It said to do something like

Squat
Bench
Row

A 10X10 with 90 second rest in between sets,, but it also wanted me to do the tri-set format (squat for 10, then go to bench, then row etc.)

Sometimes in the gym I won't have both a bench and squat rack available,, would it be fine for me to just do squats 10X10,,, then after the squats move on to the next exercise?


And how would I go about doing this on the other days? for example from the 5X5 wednesday should I do

Deadlift 10X10
Military Press 10X10
Pullups 10X10

and friday it said to do a 6X10



Do I increase the weights each week by 5/10 lbs or do I rearrange the sets? The article said this type of training is not set in stone,,, so I'm wondering what type GVT I should be doing and for how long I should be on this program?

 

[AZ103]

This thread gets made a lot and I even made it once myself lol. Everyone here will tell you to just take a week or two off and then Re-do the 5x5. Thats what I'm currently doing. Bill Starr never recommended the 5x5 be followed by GVT it was a mod on the site linked in the FAQ.

If you're hell bent on doing GVT you're probably better off PM'ing one of the real strong guys here. Otherwise you're gonna sift through all the same answers I did which seem to say "Take a break. Do it again."

 

[Prokofievian]

I have a friend who did GVT after about a year or two of 5x5 type routines, and he's seen very good results. Mind you he works his ass off everytime he's in the gym and is always pushing himself.

 

[RemyR]

I guess the question you have to ask yourself is why GVT? What are your goals?

 

[AZ103]

I guess the question you have to ask yourself is why GVT? What are your goals?

When I was planning to try GVT, and I still do after this second round of 5x5, I read several things so I'm unsure of exactly what its for. A lot of sites say it's completely hypertrophy based while others say its more for conditioning/endurance purposes, some posters on here even said it was good for any athlete because of the endurance and the help it does for your lifts. So what would his goals need to be for this to be worth his while?

 

[Mark Limbaga]

I am close to completing the Starr 5X5 from the FAQ,,, I'm now on the 3X3 phase and the article recommended that after the program I should do German Volume Training.

I have a few questions on it.

It said to do something like

Squat
Bench
Row

A 10X10 with 90 second rest in between sets,, but it also wanted me to do the tri-set format (squat for 10, then go to bench, then row etc.)

Sometimes in the gym I won't have both a bench and squat rack available,, would it be fine for me to just do squats 10X10,,, then after the squats move on to the next exercise?


And how would I go about doing this on the other days? for example from the 5X5 wednesday should I do

Deadlift 10X10
Military Press 10X10
Pullups 10X10

and friday it said to do a 6X10



Do I increase the weights each week by 5/10 lbs or do I rearrange the sets? The article said this type of training is not set in stone,,, so I'm wondering what type GVT I should be doing and for how long I should be on this program?

You can do them individually. You bump by 5 lbs if you are lifting under 200 lbs, 10 lbs if you are lifting under 300 lbs, note this is per lift

 

[CroSpartacus]

My goals are to gain strength and mass,,, i was thinking of doing GVT because the article recommended doing it before redoing the 5X5,,, but I noticed that not many people do GVT.


I'm thinking maybe doing a slight deload and doing another version of the 5X5 to change things up a bit,,, something like Madcow??

Also kind of off topic,,, but i've been doing rows in the 5X5 program,,, would it be better to replace them with something like power cleans. I figured that the deadlift will give me enough of a workout alone,, and doing rows on the two other days seems to me not so important.

Is it safe to say rows are more for strength goals and power cleans are more for power development?

 

[hathats]

Fuck that,just do it again as you did it the first time. Think about how much you will progress on your lifts, nothing else. I'm doing it for the third time now, still no problems.

 

[cXs808]

I hate to be THAT guy but, may I suggest 5/3/1 periodization? If you do working sets following wendlers 5/3/1 and then follow it up with the BBB assistance work you'll surely gain alot of mass and strength simultaneously.

The 5/3/1 with BBB assistance is basically a bastardized 5x5 periodization mixed with GVT afterwards, with much less volume and more weight.

 

[hosed49]

Nothing worng with GVT, it would increase hypertrophy and anerobic endurance based on the lactic acid build-up. Some strength coaches say that depending on your level and how long you have been lifting you do not have to do high reps anymore to make good gains. It is hard t osay depending on how happy you are with your progress on the 5x5 method..are you at a sticking point and need to do something to break out of a lull, the GVT would obviously affect your body as it has grown accustomed to the 5x5 program.Some say if it aint broke dont fix it...really up to you though...I say give it a shot for 4 weeks and see how your strength levels change.