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Accumulation vs Intensification
As a reminder, we rotate our strength blocks between two central themes:

1. Accumulation: volume, body composition and work capacity
2. Intensification: strength, speed, power and explosiveness

You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable, smarter and has a better ROI.

We're finishing December's Intensification block where the theme was GREYSKULL LP, where the primary focus to effectively build strength, power and lean muscle mass. A perfect program for creating the foundation for muscle and strength growth.

For Strength Block #1 of 2020, we are shifting gears and heading into an accumulation block. The theme of this accumulation block is ADVANCED GERMAN VOLUME TRAINING. It will take us 60 days to go through this strength block cycle.

Remember German Volume Training (GVT)?
There is an advanced version called Advanced German Volume Training. And it is way more advanced than regular German Volume Training! Which is the perfect way to kick off 2020!
 
A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. Greater allocation of sets means there is a greater potential for advancement from those exercises.

Have you heard of Pareto's Principle?
Pareto's Princple (aka 80/20 rule, the law of the vital few, or the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.

​We are able to leverage Pareto's principle. So it is about determining the greatest ROI generating exercises and setting up sets and reps to maximize benefit from training.

Advanced German Volume Training vs Traditional German Volume Training
What's the Difference?
Let us recap the most important points regarding German Volume Training:

1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, ex: ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined starting weight. The load used is sub-maximal, you do not try to reach failure on all sets, but only the last three should be hard. Basically you get the training effect from the law of repeated efforts.

A traditional German Volume Training session might look like this:
A. Bench Press (the goal is to do 10 sets of 10 reps)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 9 reps
Set 6: 7 reps
Set 7: 7 reps
Set 8: 8 reps
Set 9: 7 reps
Set 10: 6 reps

B. Barbell Row (the goal is to do 10 sets of 1with 200 pounds):
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 7 reps
Set 8: 7 reps
Set 9: 6 reps
Set 10: 6 reps

Once you were able to do complete 10 sets of 10 reps, you would increase the weight by
2 1/2 to 5%.

Improvements for Advanced German Volume Training
The advanced component comes from lowering the reps and increasing the corresponding load. So we have more intensity and greater impact on the nervous system. This makes it more advanced.

GUIDELINES FOR ADVANCED GERMAN VOLUME TRAINING:
Training Frequency: Because this is such a demanding program, it will take you longer to
recover. It is recommend working each body part every 5 days, BUT ONLY DOING THE
SAME EXERCISE EVERY 10 DAYS. The routine outlined in the end will make things
clearer. The exercises done in the two different workouts for the same body part should
be similar, yet different enough to tap into a different motor unit pool.

Reps: For the advanced trainee, doing more than 5 reps is a waste of time, as the average
intensity will be too low. The reps should vary for each one of the six workouts (German
Volume Training, like any other training, is only effective for so long). Reps are the
loading parameter to which one adapts the quickest.

Rest Intervals: When trainees start with this method, they often question its value during
the first several sets simply because the weight will not feel heavy. However, there is
minimal rest between sets (about 90 seconds when performed in sequence and 90-120
seconds when performed as a superset), which gives you a process of accumulative
fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a
watch equipped with one to keep the rest intervals constant. This is very important, as it
becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo;
this means you would lower the weight in four seconds and immediately change direction
and lift explosively for the concentric portion. For movements such as curls and triceps
extensions, use a 30X0 tempo. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: One, and only one, exercise per body part should be performed.
Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg
extensions are definitely out—squats and bench presses are definitely in. For
supplementary work for individual body parts (like triceps and biceps), you can do 3 sets
of 6-8 reps.

Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest
intervals, increase the weight on the bar by the percentage outlined in the article and
repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of
the work will take care of the hypertrophy. Expect to have some deep muscle soreness
without having to resort to set prolongation techniques. In fact, after doing a quad and
hams session with this method, it takes the average bodybuilder about five days to stop
limping.

Therefore, for an advanced trainee, one should apply a 6-9% increase in load with each
successive rep reduction as outlined in the example below. In other words, each week,
you’ll do fewer reps per set, but increase the weight. And to create a bigger effect on the nervous system, we use Fat Grip, Tempo, and more exercises that require more balance and coordination.

Workout 1:
The goal of the Advanced German Volume Training method is to complete 10 sets of 5
reps with the same weight for each exercise. You want to begin with a weight you could
lift for 10 reps to failure (10RM), if you had to push it. For most people, on most
exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench
press 300 pounds for one rep, you would use 225 pounds for this exercise.
So your workout may look like this:
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3

NOTE: When using Advanced German Volume Training, or for that matter, any program - you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.

Workout 2:
Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So
workout 2 would look like this:
Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4

NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as
your work capacity will have improved from the first GVT workout.​

Workout 3:
Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight.
Yes, you are reading it correctly—8-9%, not 6-7%.
So Workout 3 might look like this:
Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3

NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye,
but stick with it as sets 9 and 10 will be the easiest​.
​
Workout 4:
Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do
easily.

Workout 5:
Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily.
​
Workout 6
By now you should be able to do 10 sets of 3 at 275 pounds with no problem. If not, your
training background is probably slow tempo Kettlebell power snatches performed on the
Bosu Ball, cough F45.

Let’s kick off 2020 by crushing our nervous system, listening to some German techno music, and getting strong AF.

INTENSIFICATION VS ACCUMULATION.
As a reminder, we have 2 central training themes that we rotate between in during our strength block programming:
(1) Intensification: Power, Strength, Speed and Explosiveness
(2) Accumulation: Volume, Body Composition and Work Capacity (Endurance)
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable and smarter.

We're finishing November's intensification block where the theme was the French Contrast Method (FCM), where the primary focus was simultaneously getting everyone stronger and more explosive. Intensification blocks typically focus on power, strength and speed.

Typically, we would rotate and do an Accumulation block following an Intensification block; however, this will be the exception. For December 2019, we will be heading into another Intensification block which, will have a completely different vibe.

GREYSKULL LP.
The theme of December's strength block is Greyskull LP (GSLP). This program is famous for its effectiveness at building strength and size rapidly. But what exactly makes it one of the best beginner weight lifting / power lifting programs? The answer lies in the name: "LP" aka LINEAR PERIODIZATION.

WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.

HISTORY OF GREYSKULL LP.
Developed by John Sheaffer, who also goes by the name Johnny Pain, Greyskull LP is considered one of the best linear progression programs available. It has several unique factors that make it stand out among alternatives like Starting Strength and StrongLifts 5x5, which we have used during previous Strength Blocks.
Greyskull LP was formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints were not unique, as many feel Starting Strength does not do "enough" towards muscle growth and hypertrophy and leaves too much progress on the table.

HOW DOES GREYSKULL LP WORK?
The base for the plan is actually pretty simple. Squats are performed twice per week, Trap Bar Deadlifts one time per week. Bench Press and Overhead Press are alternated. Chin-Ups and Barbell Rows are alternated too.

This provides the foundation for muscle and strength growth to be developed. A core tenant of the program, which each workout more weight NEEDS to be added. Here are the weight increase increments:
 Bench Press and Overhead Press - 2.5 pounds
Squats and Deadlifts - 5 pounds

DAY A:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 + 
Barbell Back Squats
2x5, 1x5 + 

Day B:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 + 
Trap Bar Deadlifts
2x5, 1x5 + 

Day C:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 + 
Barbell Back Squats
2x5, 1x5 + 

Rules:
Last set is As Many Reps As Possible (AMRAP).
Progress with 2.5lbs for upper body exercises, 5lbs for lower body exercises.
If final AMRAP set hits 18+ reps, double weight increase 2.5lbs to 5lbs, 5lbs to 10lbs.
If you cannot perform a proper chin-up, do not use band assistance. Perform negative reps.
If you fail to make 5 reps in the final set, deload by 10%.

ACCESSORY WORK?
Although it is not necessary to do to see results with this Strength Block. We will be incorporating accessories to accelerate progress towards any number of different goals. While this sounds complicated, there are simply additional accessory movements and other types of training added on top, aka Conditioning and Arm Farm.
We will be incorporating 2-3 accessory exercises per workout.

END OF THE YEAR! THIS IS THE LAST STRENGTH BLOCK OF 2019!
By the end of this block you should have a good platform and understanding of our compound movements, be in better physical shape, become stronger, more durable, more resilient and have a better body composition.

At the end of the year - after everyone finishes all their strength programming, we will have covered all of the necessary components: work capacity, muscle, strength and power. We'll have this really good, balanced profile where we'er all stronger, faster, fitter, happier and healthier.

Theoretical model representing the relationship between post activation potentiation (PAP) and fatigue regarding possible windows of enhanced performance ​

What is German Volume Training?
​
German Volume Training (GVT) is simply 10 sets of 10 reps using big compound movements. The primary movements that we will be using are:

1. Kettlebell Goblet / Double Racked Squats
2. Trap Bar Dead Lifts
3. Barbell Dead Stop Barbell Rows

`
German Volume Training yields incredible results. You get an incredible hormonal response and extremely high levels of hypertrophy.

What is Hypertrophy?
Hypertrophy means increasing the size of the muscle cell. GVT also makes you incredibly lean due to it's high volume.

Increasing workload in a given period of time is known as density. With GVT, we're seriously increasing our workload in the same amount of time.

What is density and why is it so important? (DISCLAIMER, THIS GETS SCIENCE-Y)
Lactic acid is the byproduct of anaerobic exercise. Anaerobic exercise is exercise that does not directly use oxygen to replenish ATP; ATP is the muscle cell's primary energy substrate. The accumulation of lactic acid at the local muscular level is one of density's major byproducts.

Since oxygen is not present, muscular acidity begins to accumulate in order to protect the muscle from overexertion and signals other sources of energy in the body to breakdown and assist. If the muscle contractions keep going and going, you will burn through all of your energy substrates and lead to muscular failure.

As you accrue more lactate, you become more acidic at the local muscular level. This is from increased concentration of hydrogen ions in the system. This signals greater need for protein synthesis through the mTOR pathways.

Greater need for protein synthesis means demand for more lean muscle development.
When you utilize GVT, your body equips itself for the next time this stressor comes. It wants to be better prepared. This result is one benefit of progressive overload.

Progressive Overload systematically increasing weight over the course of training. This style of program design is a constant in all our strength blocks.

As a response to training, the body better equips itself for the next exposure to stress by increasing the size of the muscle cell. That way it has greater force generating potential. And our body has to exert less overall energy to the same stimulus; which, is also another benefit of progressive overload.

What about the exercises we are utilizing?
The use of closed chain, compound multi-joint exercises like squat, hinge, pull and pull elicit more hormonal response than isolation or machines.

This is especially true with greater overall loads and tonnage.

Tonnage is the aggregate of volume and intensity in a training session. It quantifies overall load used during a period of time.

Compound, multi-joint exercises create a greater response from the central nervous system (CNS). Which means:

1. Increased nerve firing
2. Increased motor unit activation
3. Increased muscle fiber recruitment
4. Increased energy expenditure

German Volume Training makes you leaner. How so?
The main reason is lactic acid initiates protein synthesis. Protein synthesis leads to:

1. Glycolysis (the breakdown of glucose)
2. Glycogenolysis (the breakdown of glycogen)
3. Gluconeogenesis (the breakdown of other energy substrates, specifically fat)

Gluconeogenesis is the impost important part.
You have depleted more ATP and you need to find it from other sources. Like adipose tissue or fat. Plus, with increased muscle mass, you store more glycogen in the muscle cell and do not store energy in your adipose tissue.

If this style of training gets such great results, why don't we just train like this all the time?
German Volume Training (GVT) is lactic-focus training. Lactic-focus training is really hard on the body. It's not sustainable from a motivational standpoint. Four weeks is plenty. The honeymoon wears off and you will begin to plateau in terms of adaptation. As you plateau, you are forced to find alternative ways to progress. For example, altering technique, position, range of motion. As you alter technique, you're potentially setting yourself up for injury.

​This Lactic-focused training is metabolically and nervous system destructive over time.

This Lactic-focused training is more commonly known as HIIT (High Intensity Interval Training). This type of training year round is wrong, here's a scientific explanation why:

Lactic acid is great in small bouts but not as a long-term fitness solution.

In Conclusion:
​We have a small window to hit this style of high volume training and we need to maximize it with the correct exercise selection, full ROMs (Range of motion, the right amount of frequency, and an appropriate workout rest to work ratio.

To get the most out of your training, you'll need the rest, hydration, nutrition and work/life balance. Take care of your body during this block because if you don't you will definitely feel it.