In my last post on here about a month and a half ago, I had signaled that I was ready for a change. StrongLifts 5x5 had served me very well for 2 separate multi-month programs, but it had gotten a little stale and monotonous, and I had started to plateau across all 5 lifts as well...but I didn't want to go back to just hodge-podging together random arm days, chest days, leg days, etc. I have come to love "programmatic" style training, where every exercise, set, and rep is laid out ahead of time. No I wonder what I'm lifting today as I walk into the gym, no making up routines as I go...programs take out the guesswork, they make you more accountable, and, not shockingly, they work.
After 6 months straight of basically lifting heavy (for me at least), I needed something different. Enter "German Volume Training." GVT is a well documented method (go ahead and do a quick Google search) for packing on muscle quickly. If I had to characterize it, it's based on (at least initially) 10 sets of 10 reps for each exercise, but you are using lighter weights and a very slow tempo (4020 for most exercises).
After the 1st week of doing this, I thought I was going to die. After the chest/back workout, I thought my chest was going to explode. I couldn't walk without limping for days after the leg/abs day. Initially, I could see why this method seemed so tried and true. But 8 cycles deep through a 12 cycle program (GVT is based on 12 5-day cycles of chest/back day, legs/abs day, rest, arms/shoulders day, rest), I'm finding myself ready to be done and try my hand at Madcow or some other strength program where I can throw around some heavier weights (and it's not because it's too hard).
My main problem with GVT is that things aren't laid out quite as strictly as StrongLifts or Madcow. I researched 3 different bodybuilding sites, and I got a slightly different workout routine from all 3. The basic principles were the same (10x10, 4020 tempo, 12 5-day cycles), but for example for chest/back day some routines had you doing lat pulldowns, some had you doing dumbbell rows, some had you doing bentover (barbell) rows, etc. This is a positive in that not everyone has access to all types of equipment (I don't have a lat pulldown at my house), and you can kind of build your own program, but it leaves you wondering if you are truly maximizing your workouts. Also, all these other programs I've done calculate how much weight you should be lifting for each exercise down to the pound. GVT is a little more loosey-goosey (start with a weight about 60% of your 1RM or a weight you can do about 20 reps with).
So with all that being said, I'm skeptical that GVT is working for me. The workouts have gotten easier even with the weight slightly increasing over time, and while I never took any before pictures or measurements, my overall body weight has stayed the same, and I don't notice any huge differences looking in the mirror. Maybe my body has just adjusted to the routines after the initial shock. Maybe my form and tempo have not been as strict (even though I think they have been pretty ok). Maybe I just miss lifting heavy. Maybe I just feel blah simply because I'm right in the middle of the 3 cycle de-loading period before it's supposed to get pretty tough again for the final 3 cycles, and the de-loading feels too easy. Nevertheless, it's been a good change of pace and a different style of lifting than what I've been doing, so I with all my gripes I'd recommend GVT on that basis alone. Another update to come when I wrap the whole thing up.
