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Masse Gewinne für William

wildmanwill84 May 11, 2014

Masse Gewinne für William

Yes, that is German you are reading. Why am I writing the title to this week’s blog in German? Because I am currently doing a German Volume Training program. Yeah, you see what I did there?

In a nutshell:

“The German Volume Training program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to this extraordinary stress by hypertrophying the targeted fibers.” – Chalries Poliquin

I am doing this program because I have a plateau, a wall, a stand still if you will, in my training program. I needed something to shock my body back into training mode to see better gains of muscle and higher loss of fat.

I will be doing this program for 3 full weeks (GVT can only be done once a year due to the demand it puts on the body). Then I follow Phase two.  Phase two lasts 3 weeks. For the 10 sets of 6 rep exercises, you use a weight that would normally allow you to perform 12 reps per set. That will allow the body to recover and adapt to the results of GVT. It does not end there, there is still Phase three that begins after this 3-week block, you can return to the German Volume Training method by doing the following 10 sets of 6 reps routine. In the exercises that are prescribed for 10 sets, use a load you would normally be able to do 12 repetitions with. The goal in this phase is to do 10 sets of 6 with that load.

So basically I am on this program to kick start the gains for the next 9 weeks. Well, 8 weeks to go as this blog goes to print. As I write this blog I have completed 2 days thus far. Chest/Back and Legs/Abs. We’ll let me be the first to say OH MY QUAD!!! My legs are still pumped 24 hours later. My chest is sorer then it has been in months. God it feels damn good! I feel like I am back to my old shelf – the self that would need to crawl up the stairs after a leg day with Coach Steve.

As far as nutrition goes, here is my current Calorie and Macro breakdown for you.

2,195.00 79.00 158.00 253.00

Calories           Fat       Carb    Protein

For an added bonus here is the full list of exercises that I am doing:


Day 1: Chest/Back

Incline DB Chest 10×10

Lat Pull Down 10×10

Incline DB Fly 3×10-12

1 Arm DB Row 3×10-12


Day 2: Legs/Abs

BB Squat 10×10

Leg Curl 10×10

Lying Leg Pull in 3×15-20

Seated Calf Raise 3×15-20


Day 3: Off


Day 4: Shoulders/Arms

Parallel Asst. Bar Dips 10×10

Incline Hammer Curls 10×10

DB Lying Rear Lat Raise 3×12-15

DB Lat Raise 3×12-14


Day 5: Off


Repeat for 3 weeks. BOOM!! I will also being throwing in 2-3 days of HIIT Sprints for added fat loss.

Questions, Comments, Concerns??? Let me know.

I will be posting some progress pics along the way as well. I Gotta look my best for the booth at Kevin Noble coming up in a few weeks.  I hope to see many of you there on May 17th.

Now for the fun part, were you able to figure out the title to this blog? No? Yes?

Mass Gains for William – makes sense now doesn’t it?

Thank you for reading this week’s blog. Have a great, happy and healthy week.

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