Why is This Program Working So Damn Well

Bigger Stronger Leaner
1

I started German volume training a month ago. It is primarily a size workout so I did some research to figure out how I could make it more strength oriented. Here is what I came up with and I have made PRs every week for 6 weeks on all my main lifts and I am positive these aren’t beginner gains as I have been training consistently since May of last year. My maxes were around 315,330-350,and 215 for squat dead lift and bench respectively

Weeks 1-4
Traditional GVT, work up to 10x10 at 60%1RM, 70 second rest periods

Week 5
Rest

Weeks 6-9
Work up to 10x6 with 75-80% of 1RM, 90 seconds between rest periods

Add one accessory workout to each session that hits necessary groups. The accessory work should be geared more towards endurance (10-15 rep range) between 3-5 sets. For example, for a day which includes cable row and bench press a good accessory workout would be push-up with dumbbell row combo.

Week 10
Rest

I have not to the final four weeks, but based on the articles I have read this is my conjecture of what will work. If you have a suggestion for a progression feel free to comment

Weeks 11-14
Work up to as many sets of 4 as possible with 90%RM, 2 minute rest period.
Add another accessory workout

Week 15
Rest

Future
Repeat cycle with different exercises and/or more weight on same exercises.

Diet:
Ate whatever I want, probably 4000kcal a day.

Description of Results:
*Significantly improved recovery time between sets
*Significantly increased muscle size (I wear a 48" suit now!). Got complements on my physique from the suit salesman. He asked if I did powerlifting!!!
*Gained some fat, not sure how much but maybe 10bs worth.

*Body weight went from 220lbs to 240lbs at 5’9" - my goal I set is once I can squat 350lbs for reps I will begin a regiment to lose 30lbs of fat.
*Initially started weeks 6-9 with 75%1RM but after week 7 I increased everything to 80% since I hit my 10 sets of 6. Not sure how much this corresponds to as far as increasing 1RM

*Form improved on all exercises.
*Improved posture

2

dude STOP

stop lifting, stop eating, stop sleeping and get netflix !!!

3

[quote]Claudan wrote:
dude STOP

stop lifting, stop eating, stop sleeping and get netflix !!![/quote]

you say some weird shit.

4

[quote]flipcollar wrote:

[quote]Claudan wrote:
dude STOP

stop lifting, stop eating, stop sleeping and get netflix !!![/quote]

you say some weird shit.[/quote]

you are perfect.

5

Because you respond well the high volume… As in German Volume Training… Did you really need us to tell you this

6

Aero, I’m going to be completely honest with you, and you can take it however you want.

You’re fat. Obese by definition. I don’t need even need to see a picture to know this. That’s nice that you’re getting complemented by a guy who’s trying to sell you something, but you’re 5’9, 240, and your lifts don’t come close to reflecting a muscular guy. I’m 5’10, 170, all my lifts are better than yours, and I’m probably in the 11-12% fat range. Based on your numbers, you’re likely over 30%. You need to get honest with yourself, asap. Eating 4000 calories a day is not going to work for you. Start your cut now. You won’t regret it.

Tough love.

7

Which core exercise selection and split have you been using?

8

[quote]flipcollar wrote:
Aero, I’m going to be completely honest with you, and you can take it however you want.

You’re fat. Obese by definition. I don’t need even need to see a picture to know this. That’s nice that you’re getting complemented by a guy who’s trying to sell you something, but you’re 5’9, 240, and your lifts don’t come close to reflecting a muscular guy. I’m 5’10, 170, all my lifts are better than yours, and I’m probably in the 11-12% fat range. Based on your numbers, you’re likely over 30%. You need to get honest with yourself, asap. Eating 4000 calories a day is not going to work for you. Start your cut now. You won’t regret it.

Tough love.[/quote]

:cry: I’m 5’6" and 220… Imma start my cut now too.

9

[quote]Reed wrote:

[quote]flipcollar wrote:
Aero, I’m going to be completely honest with you, and you can take it however you want.

You’re fat. Obese by definition. I don’t need even need to see a picture to know this. That’s nice that you’re getting complemented by a guy who’s trying to sell you something, but you’re 5’9, 240, and your lifts don’t come close to reflecting a muscular guy. I’m 5’10, 170, all my lifts are better than yours, and I’m probably in the 11-12% fat range. Based on your numbers, you’re likely over 30%. You need to get honest with yourself, asap. Eating 4000 calories a day is not going to work for you. Start your cut now. You won’t regret it.

Tough love.[/quote]

:cry: I’m 5’6" and 220… Imma start my cut now too.[/quote]

lol. You’re also not deadlifting and squatting in the mid 3’s and benching in the mid 2’s. Big difference.

10

[quote]flipcollar wrote:

[quote]Reed wrote:

[quote]flipcollar wrote:
Aero, I’m going to be completely honest with you, and you can take it however you want.

You’re fat. Obese by definition. I don’t need even need to see a picture to know this. That’s nice that you’re getting complemented by a guy who’s trying to sell you something, but you’re 5’9, 240, and your lifts don’t come close to reflecting a muscular guy. I’m 5’10, 170, all my lifts are better than yours, and I’m probably in the 11-12% fat range. Based on your numbers, you’re likely over 30%. You need to get honest with yourself, asap. Eating 4000 calories a day is not going to work for you. Start your cut now. You won’t regret it.

Tough love.[/quote]

:cry: I’m 5’6" and 220… Imma start my cut now too.[/quote]

lol. You’re also not deadlifting and squatting in the mid 3’s and benching in the mid 2’s. Big difference.[/quote]

Hahaha I just wanted to be emotional

11

Reed, I was looking for a more scientific and descriptive answer.

Flip, I never claimed to be thin or cut. I even said I want to lose 30lbs once I squat 350 for reps. We also have different builds. My thinnest was a 30" waste back in 2012 and I was 180lbs. It was very hard for me to maintain this weight. I was on a 2000cal/day diet and not as strong. Those maxes are also at least 2 months old. Read more carefully before you give someone “tough love”.

LoRez,
Day 1: squats and farmers walks
Day 2: bench Press and cable row with wide bar
Day 3: DB overhead press and Lat pulldown.

12

Farmers walks are not 10 sets, they use a different format but are still a core lift. I do sets of at least 50 foot walks.

13

[quote]Aero51 wrote:

Flip, I never claimed to be thin or cut. I even said I want to lose 30lbs once I squat 350 for reps. We also have different builds. My thinnest was a 30" waste back in 2012 and I was 180lbs. It was very hard for me to maintain this weight. I was on a 2000cal/day diet and not as strong. Those maxes are also at least 2 months old. Read more carefully before you give someone “tough love”.

[/quote]

I read everything you said. If you lose 30 lbs, you’ll still be fat. That’s why I don’t think you’re being realistic. Saying we have ‘different builds’ is a cop out. You need to look closer at your diet. Even if you’re trying to build muscle, 3000 calories should be sufficient, particularly if you’re making good food choices. Your maxes haven’t changed significantly in 2 months, so that doesn’t matter.

You put on 60 lbs in 2 years, 40-50 of which was probably fat. I identify that as a huge problem. Your body will respond better to lifting if you get your weight in check first. In my opinion, this should be your top priority. I read carefully, so there is no misunderstanding here. You just have excuses.

14

I had similar maxes w/ 10 more lbs of bodyweight, but another 5" of height… I’ve cut over 40 lbs and am still fat.

Granted, builds play a factor. I’ve never had a 30" waist; even after my cut, I’m at about 38.5" (naval).

I think a high volume program makes sense before the cut, though, to help solidify the gains you’ve made thus far.

15

[quote]1 Man Island wrote:
I had similar maxes w/ 10 more lbs of bodyweight, but another 5" of height… I’ve cut over 40 lbs and am still fat.

Granted, builds play a factor. I’ve never had a 30" waist; even after my cut, I’m at about 38.5" (naval).

I think a high volume program makes sense before the cut, though, to help solidify the gains you’ve made thus far.[/quote]

Why not do both? You can cut fat without losing strength gains. I just don’t see a reason to wait to cut. And the idea of ‘solidifying gains’ is nonsense. If he continues to lift the way he is now, and cuts 1000 calories a day out of his diet, he’ll see positive results.

16

Lol but Flip what what do we know. Its not like we completely smash the OPs numbers and look better while doing it so… Obviously we have no place to be telling him what to do.

17

[quote]Aero51 wrote:
Reed, I was looking for a more scientific and descriptive answer.

Flip, I never claimed to be thin or cut. I even said I want to lose 30lbs once I squat 350 for reps. We also have different builds. My thinnest was a 30" waste back in 2012 and I was 180lbs. It was very hard for me to maintain this weight. I was on a 2000cal/day diet and not as strong. Those maxes are also at least 2 months old. Read more carefully before you give someone “tough love”.
[/quote]

I don’t know why people think that you have to cut calories down so much while you’re cutting.

18

[quote]Reed wrote:
Lol but Flip what what do we know. Its not like we completely smash the OPs numbers and look better while doing it so… Obviously we have no place to be telling him what to do.[/quote]

It’s hard for me to imagine being 70 pounds heavier than I am now, being weaker on every lift, and thinking that I’m on the right track. Just doesn’t compute.

19

Well apparently both of our computers are broke.

20

I am just curious as to what the anticipated outcome for this thread was…