[CKD] German Volume Training Opinions Wanted

[BrianA]

Hello everyone,

I would like to know the opinion of bodybuilding/weight training gurus in this forum about German Volume Training (GVT).

I've used GVT, HIT, and BFL, and seemed to get better results with GVT. However, I'm new-to-intermediate in weight training, so I don't exactly have enough experience under my belt to make a valid comparison.

For those of you unfamiliar with GVT: it's basically the opposite of HIT -- 10 sets of 10 reps at around 60% of 1RM for about 4 weeks; and 10 sets of 6 reps at a higher weight for about 4 weeks. Each musclegroup is trained about once every 4 to 5 days. Musclegroups are trained in a 3 day split of chest/back, legs, and shoulders/arms.

Here's a link that explains it:
http://www.musclemedia.com/training/gvt.html

Thanks,
Brian

[Zeus]

.Hmm, I'm familiar with 'GVT' but never tried it. I don't know if one could perform THAT many sets/reps on a ketogenic diet ... but, I could be wrong (hah).

[Trainerdan]

I made a run at GVT and LC before. It wasn't pretty.

GVT demands alot from you metabolically. It is generally used by those looking to go up a weightclass IN THE OFFSEASON, which means that they are eating to gain, not dieitng to lose fat.

[BrianA]

Trainerdan,

I've read in some other messages that you use a CKD to drop bodyfat/get cut, and then use a different diet for bulking up.

Could you describe (or point me to) your bulking diet? I've seen lots of different bulking diets on the web, but I'm curious to know if a CKDer's bulking diet differs from the others.

Thanks,
Brian

[Trainerdan]

I don't CKD in the off season.

My bulking diet isn't much different from the others you have probably seen ... Lots of calories, lots of protien, and LOTS of heavy weight and sweat in the gym.

I have my bulking diet planned for September and I will post it here tomorrow. Not that it is anything spectacular or new. But, I do a few things to minimize fat gain while I am bulking.

[Trainerdan]

This is what I plan to do come September 1.

If I don't see a gain of 2 lbs. per week from this, I will increase calories a little further each week until I see gains. Since this is a 16 week cycle, I hope to add 30 lbs. (granted, not all lean) by the beginning of next year. We'll see what happens.

MEAL #1 : 3 whole eggs (Eggland's Best Brand), 1 cup cottage cheese (or 5 oz. lean beef), 1/2 cup oatmeal, multivitamin pack, 4 Mass Amino tabs, 4 Ultra-40 tabs (the Mass and U-40s are with every meal)

Option: 2 scoops Muscle Provider, 2 eggs (pasturized egg substitute), 1/4 cup cottage cheese, 6 strawberries, 12 ounces water. Blend and drink.

MEAL #2 : 3 Scoops Ultra Size, 2 Tbs. heavy cream, 1/2 frozen banana (or 4 frozen strawberries), 16 ounces water.

MEAL #3 : 8 ounces chicken (or 9 ounces tuna), 6 ounces red (or sweet) potato, 2 cups veggies (or salad w/ 2 Tbs. low-cal dressing)

MEAL #4 : 1 can (or family "pouch") of tuna, 1 cup cottage cheese, 1/2 cup pineapple, 10g creatine

Pre-Workout : 20g BCAA/Glutamine mix in water

Post-workout #1: (immediately following) - 20g BCAA/Glutamine mix in water, 2 Antioxidant tabs

Post-workout #2: (within 30 mins) - 6 or 7 scoops Mass Maker in water (use 1 scoop per 35 lbs. bodyweight), 10g creatine

MEAL #5: 8 to 12 ounces sirloin steak (or other lean meat), 2 cups veggies or large salad., 5 capsules of Udo's EFA blend

MEAL #6: 3 scoops Ultra-Size, 4 Tbs. heavy cream, 16 ounces water, 1/2 banana (or 4 frozen strawberries). Blend ahead of time and freeze this. It tastes REALLY good as a frozen ice-cream substitute.

BEFORE BED : 10g L-glutamine, 4 capsules Z-Mass

---

If I need to, I can add MCTs to this to boost calories up, and I have built in portion ranges so that as I gain, I can go from the lower end of the range (8 ounces for example) to 10 then 12 ounces.

To minimize fat gain, I alternate months during bulking and do a "hardening phase". So, the diet won't change much in October, but since October is a hardening month, I drop the cream from the protein shakes, and add a lipotropic supplement to each meal.

I also increase cardio by 25% (which will still be 3 days per week, moderate intensity, but instead of 20 minutes I will do 25 minutes)

I also switch the ratio of Mass Amino/U-40 from 4:4 to 4:6

In November, I go back to wherever I left off with September's plan.

[BrianA]

Trainerdan,

Thanks for posting your bulking diet!

I'm surprised to see that the fat content of your bulking diet is higher than others that I've read about.

I think I read somewhere that adequate fat content is necessary for testosterone production. Is this the reasoning behind your bulking diet design, or another reason?

Brian

[west_on_46]

Originally posted by Trainerdan
I made a run at GVT and LC before. It wasn't pretty.

GVT demands alot from you metabolically. It is generally used by those looking to go up a weightclass IN THE OFFSEASON, which means that they are eating to gain, not dieitng to lose fat.

Pretty much my experience. I was definitely adding strength and mass on GVT but at the time my diet wasn't optimized for either (I was more or less CKD'ing) so I was just hungry all the time.

However, you can use GVT or something like it wipe out muscle glycogen early in the week. I'm quite sure I've read it somewhere that muscles with depleted glycogen will preferentially use free fatty acids for fuel (and ketones if you're in ketosis). This may improve fat loss, not sure how much though.