German Volume Training

After keeping the same 2-week workout split for over a year (see bottom of this blog), I have decided to implement a new lifting routine. In keeping with my New Year's resolution to spend less time in the gym, I have started my own 4-day per week version of German Volume Training (GVT). GVT is elegantly and brutally simple. It consists of 10 sets of 10 repititions per bodypart, typically split into 3 separate days - push (chest / triceps), pull (back, biceps) and legs. The key components, which a lot of people overlook, are 4 second negatives on each rep and 90 seconds of rest between sets. I will be doing a 4-day split as follows:

• Monday: Chest / Triceps
• Tuesday: Back / Biceps
• Wednesday: OFF
• Thursday: Shoulders / Calves
• Friday: OFF
• Saturday: Legs
• Sunday: OFF

This will allow me to get some direct training in on my weak points while still sticking to the basis of GVT. I can't wait to get under some deadlifts and front squats with this split and feel the pain!

Interview on Natural Bodybuilding Radio

Hosts John Hansen and Mike Neumann had me back on their show to discuss my perspective on the WNBF World Championships in November. We also talk diet strategy and my plans for the future. You can check out the interview here.

Nancy Andrew's Pro Series Camp

On January 29-30 I participated in the annual Pro Series Camp held by 4-time WNBF World Champion Nancy Andrews in Massachusetts. This was an absolute blast, as Nancy packed an incredible amount of information into the 2-day event. The staff included a slew of WNBF pros and judges, including World Figure Champ Amy Llinas, Dr. Joe Klemczewski, and Dwayne Broadway. There were lectures on contest dieting, training strategies, what judges look for during a competiton, and Dr. Joe's famous info on "Perfect Peaking." I gave two lectures - one on being productive in the real world while contest dieting, and another showing progress pictures from my latest 26-week prep. I also managed to hit 515 x 5 in sumo deadlifts. The participants were great and eager to learn! For more information, check out Nancy's Website. Nancy is one of the nicest people I've ever met and is extremely passionate about natural bodybuilding. I hope she'll have me back in the future.