By: Gerrick King
​
Thought German Volume Training was hard?
​There is an advanced version called Advanced German Volume Training. And it is way more advanced than regular German Volume Training!
 
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 Principle (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.

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.

Let’s continue to work in 2021 by crushing our nervous system, listening to some Wutang, and getting strong AF.

Written By: Terrance Wilkerson

If you're interested in trying German Volume Training out for yourself, hit the link below to start your 7-Day Trial!

We're coming to the end of a very crazy year due to COVID-19. The holiday experience this year is a little different... Instead of spending time with your big families, we're having Zoom parties and small gatherings. That doesn't mean we shouldn't exchange presents. Here are our top picks for fitness related items to order your loved ones on Amazon. You can ship them directly to their houses!

Teach your child the ABCs and encourage learning with equipment and other fitness related illustrations! 
This board book is rugged and the simple point-and-say layout will build knowledge and confidence in children with repetition. Make learning the alphabet fun all while getting your fit baby ready to help you workout! A perfect book for parents, grandparents, uncles, aunts, and anyone with young kids who can't wait to get active and stay fit!

Cost: $12.95 prime

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.

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.

Training at home? We're going to make sure your ass is kicked on a daily basis. All you'll need is a kettlebell and consistency.

Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.

"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."

1. Proficient in the Hard Style 1-Arm KB Swing
2. Proficient in the Hard Style KB Turkish Get-Up

The first week of this strength block will be focusing on technique and ensuring that all participants are proficient at these two necessary movements.

SIMPLE

• 16kg Get-Ups and 24kg Swings for Women
• 32kg Get-Ups and Swings for Men

SINISTER

• 24kg Get-Ups and 32kg Swings for Women
• 48kg Get-Ups and Swings for Men

These numbers should be seen as goals to work towards; not standards of your fitness proficiency.

This program will make you feel uncomfortable; it does not feel good and it's certainly not easy. What's harder than completing the program is sticking to it consistently.

THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.

Here's how it works:

• 10 swings left; 1 snatch left (to get the bell overhead); 1 reverse get-up left (start from standing, descend to the floor, return to standing); reverse snatch the bell into a swing to switch hands
• 10 swings right; 1 snatch right; 1 reverse get-up right; reverse snatch the bell into a swing to switch hands
• Repeat for 5 total rounds

The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.

Don’t train until you get it right—train so you can never get it wrong.

In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.

We have a connection for kettlebells that is selling them for a reasonable price of $2.50/lb.
Please reach out if you need a kettlebell - they are mandatory for this strength block.

Here we are again: a full month of incredibly high volumes to shred fat. This block promises to deliver some spice.

We're entering an accumulation block. What does that mean?
The goal of an Accumulation block is to use as much total energy in a session as possible. This maximal energy expenditure increases muscle tissue and fitness levels while decreasing body fat.

You might be wondering what "maximum energy expenditure" means or what it's going to feel like It means these training sessions are going to be really fucking hard. No exaggeration.

Accumulation Blocks are broken up into two major themes:
1. Hypertrophy
2. Muscular Endurance / Work Capacity

These themes depend on factors like: time-under-tension per set, density, and work done in a session.

• Time-under-tension (TUT) refers to the time spent contracting under load per set.
• Density refers to the amount of volume in a given period of time or workout. Training density = amount of sets x amount of reps completed

For this accumulation block, we will be utilizing both but focusing more on density.
There are two methods for increasing density:

1. Increase the amount of work in the same time frame.
2. Keep your workload the same while decreasing your work time.

We're going to be increasing our training density by increasing the amount of work completed in the same time frame utilizing Escalating Density Training.

Escalating Density Training (EDT) is a training protocol developed by Charles Staley in the early 2000s. While most people tend to look at load (weight) and volume (sets x reps), EDT manipulates density.

To be specific, the goal of EDT is to complete more sets in the same amount of time; each successive workout, you aim to achieve more work in the same period of time.

How are the workouts going to be set up?
Each workout will consist of three series of exercises.

• Series A: Main, Compound Movements (15-Minute Time Frame)
  • Low Incline Bench Press, Heels Elevated Back Squat and Trap Bar Deadlift
• Series B: Accessories with Time-Under-Tension components
• Series C: Core Work / Finisher

For the A series of our main, compound movements. We'll put a prescribed weight on the bar. That weight stays the same for the next 4-weeks.

Week 1, the weight should be challenging enough to get around 10 sets in 15 minutes. After that, it's all about getting as many sets as possible in 15 minutes while maintaining quality of movement. 

When we say quality, we mean maintaining great position, technique and range of motion. More work in the same time. Rather than the same work in less time. This is an improvement in overall work rate, you will become more efficient.

Each week, you should aim to increase the number of sets performed within the designated 15-minute duration.

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 an accumulation block where the theme was the 6-12 method, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.

For October 2020, we are shifting gears and heading into an intensification block. It will take us 4 weeks to go through this strength block cycle with a very straightforward linear progression model.

​Let's breakdown what that really means:

• According to the most recent State of New Jersey guidelines, we are not classified as a health club, but we're in the same category as yoga, pilates, and martial art studios.
• This means we can officially reopen at 25% capacity - which is zero problem given the size of our facility.
• We've been open for Individualized 1-on-1 Private Personal Training but we are pleased to inform you that we'll be kicking off in-person Semi-Private Personal Training starting next Monday, August 10th.
• In about a day, you'll see our new schedule on the MindBody app, which we'll update as needed to ensure you have a good experience coming back to workout.
• The State of New Jersey REQUIRES that masks be worn at the facility. If you're concerned about wearing a mask, we have breathable face coverings for you designed to be worn during workouts and are a lot more comfortable than standard masks.

To see what we're doing to keep you safe one you return to working out in person, check out our safety plan right here.

Below are a few cluster set/rep schemes we may program for you depending on your individual fitness goals.

Before we move onto that, it's important to note that you can utilize cluster training on most exercises, but seeing as we're looking for mostly strength and muscular gains, it makes sense that the best exercises to use are the bigger compound, barbell exercises,

Okay, let's look at some ways to set up your cluster training. The first thing you'll notice is that the sets/rep schemes for clusters are written in a weird way. Don't freak out, they're quite easy to interpret.

POWER FOCUSED CLUSTER: 5(4x2) - 10 sec w/ 5RM
In this set up, you'll do 5 total cluster (the first number), and each cluster is going to consist of 4 mini sets of 2 reps (the bracketed numbers). You're going to rest 10 seconds in between each mini set, and you're going to use around your 5RM load.

HYPERTROPHY FOCUSED CLUSTER: 5(3x3) - 15 sec w/ 6RM
Again, this follows in the process as the example above, except that in this set up you're going to do 3 mini sets consisting of 3 reps, with a 6RM. This will allow you to do 9 total reps with a 6RM, and skew the training effect more towards gaining muscular mass aka hypertrophy.

"THE SPICY CLUSTER"
3-4 sets of AMRAP until you hit 15 total reps - 30s w/ 85% of 1RM
In this example you're going to find a weight that's around 85% of your 1RM, and you're going to do as many reps as possible (without going to complete failure) before racking the bar and resting for 30 seconds. After the short rest you're going to again try and get as many reps as you can, before re-racking the bar and resting for another 30 seconds. Continue in this fashion until you hit a total of 15 reps. Repeat for 3-4 total clusters. Typically you should hit anywhere from 5-8 reps in your first mini set, and then have the reps slowly decrease for each subsequent mini set.

With this data, we can formulate strategies to bang out more out of our training if:

• We know our results are the aggregate of how much total weight we can lift in a period of time.
• We know there is a specific amount of weight we can hit per specified number of reps.
• We have a pretty good guideline to go off of on how much volume we can handle in a training session.​

​
Cluster Training allows us to push past fatigue.
Fatigue is the limiting factor when trying to hit and complete more reps. This is the basic premise as to why we cannot go on forever at a specific intensity. That fatigue could come from central nervous system (CNS) fatigue or from muscular system fatigue. Either way, we are going to have to stop at a certain point no matter how much we want to keep going, which is frustrating.
​
If we have 3 reps, adding more rest between reps is how we can squeeze 91% when normally we can only handle 90% for 3 sets of 3 reps.

Let's talk about Relative Intensity and see how it relates:

New Strength Block starts Monday, June 29th

New Weekly Training Schedule
Monday: Performance / Conditioning
Tuesday: Strength A
Wednesday: Performance/ Refine
Thursday: Strength B
Friday: Strength C
Saturday: Strength B Make-up
Sunday: Strength C Make-up