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!
