After four weeks of the 5x5 protocol, it will be time to ramp up the volume with GVT (German Volume Training)
German Volume Training (GVT) Weeks 5-8
I learned about German Volume Training (GVT) from top strength coach Charles Poliquin several years ago. Coach Poliquin stated that many German athletes used the GVT protocol to successfully add ten pounds of muscle. Here is how it works. Take 60% off your one rep max on an exercise and do ten sets of ten reps. Use the same weight on all ten sets and do not increase the weight until you can do ten sets of ten with the same weight. This program is of course very effective, but extremely brutal. Ten sets of ten on exercises such as squats and deadlifts are real pukers and great way to handicap you for the rest of the week. I remember the pain of getting up in the morning the day after doing GVT for legs. Another drawback with GVT is that while following a 10x10 protocol will increase muscle size, it does not increase brute strength. In fact many trainees reported that they actually got weaker after six weeks of GVT. Hardly the results that we are after. Thus, I think that changing GVT from 10x10 to a starting program of 10x5 is more appropriate. Now since we cannot increase the weights incrementally with kettlebells, let’s work on other factors. First, start with 10x5 and when you can complete 10x5, go up to 10x6. When you can complete 10x6, go up to 10x7. Once you can do 10x8, move up to heavier kettlebells or pick harder kettlebell drills and start back at 10x5. You can even start at 10x2 or 10x3 to get started and gradually work up to 10x5 and above. Use the same kettlebells for all ten sets rather than doing the some sets with heavier bells and some sets with lighter bells. One final modification that you can do with GVT is to pick two exercises instead of one. For example, do one-legged squats for five sets of five and then double front squats for five sets of five right after. The total volume will still be ten sets. This is a great way to get around possible overuse injuries and the sheer boredom that can come with doing ten sets of the same drill over and over again.
Here is a sample GVT kettlebell program:
Day 1:
A-1: Double Front Squat 10x5
B-2: Double Swing 10x5
Double Windmill 3x5 l,r (left and right)
Day 2:
A-1: Double Military Press 10x5
A-2: Kettlebell Pull-up 10x5
TGU 3x5 l,r (left and right)
Take a day off between each workout. In other words, do day 1 on Monday, day 2 on Wednesday and then Day 1 again on Friday.
High Intensity Training (HIT)
High Intensity Training is one of the most controversial training programs around. People either swear that it is the greatest thing since sliced bread or that it is complete garbage. Like many things in life, the truth is often in the middle. The truth about HIT and really any program is that it does not work forever. Many people test drive HIT and are amazed with the progress that they make in the first few weeks. They often believe that they have found the holy grail of training and preach the benefits of HIT to everyone in sight. Even after their progress comes to a screeching halt in four to six weeks, they still hang onto the false belief that HIT is superior to every other form of training. Unfortunately, this blind devotion only results in training plateaus and frustration. Executed correctly, HIT works great for about four weeks. After four weeks, you adapt and it is time to move on to something else. Let’s go over what HIT is and then discuss how to incorporate it into kettlebell training for strength and size.
With HIT the goal is to do a few sets, usually no more than three and to take each one to failure. For many HIT trainees, it is usually one all out set that is taken to absolute failure. ‘Absolute failure’ means that you cannot possibly get another rep in the set no matter what. Once you have completed this one super intense set, you move on to the next exercise. You have done all that you can do to build that muscle. Sounds great in theory. However, it is not the best approach to take to really benefit from HIT. I believe that doing three low rep sets and taking the third set to your limit is a better approach. With this approach you build up your confidence with the first two sets and then go all out on the last set. Also, instead of going to absolute failure use some common sense. For example, on the third set of five, shoot for as many reps as possible. Lets say that you do seven reps. You doubt that one more rep will go so you stop at seven. Wise move, as building a pattern of success is always better than a pattern of failure. You got close enough, so increase the weight or difficulty at the next workout and live to fight another day. You don’t have to puke after a workout or risk an unnecessary injury with poor form. Also, forget about forced reps, negatives, and all that jazz. As Franco Columbu once said, “Forced reps are better done by you.” Just take your last set to the limit and end it. Here is a sample HIT kettlebell program:
Monday
A-1: Double Kettlebell Military Press 3x5
A-2: Kettlebell Pull-up 3x5
B-1: Double Kettlebell Front Squat 3x5
B-2: Double Kettlebell Swing 3x5
Double Kettlebell Windmill 3x5 l,r (left and right)
Wednesday
A-1: Double Kettlebell Floor Press 3x5
A-2: Double Kettlebell Bent-over Row 3x5
B-1: One-legged Kettlebell Squat 3x5 (left and right)
B-2: Double Kettlebell Snatch 3x5
TGU 3x5 l,r (left and right)
Friday
A-1: Double Sots Military Press 3x5
A-2: Double Kettlebell Bent-over Row 3x5
B-1: Double Kettlebell Front Squat 3x5
B-2: Double Kettlebell Swing 3x5
Double Windmill 3x5 l,r (left and right)
On the last set of every exercise, do as many reps as you can in good form. No crappy reps or forced reps allowed. When you can do seven reps on the last set, upgrade to some heavier kettlebells or pick a more difficult exercise.
Okay you know what weapons to use and you have a plan of attack. The only thing left is commitment and hard work on your part. If you are up to the challenge and want to get bigger and stronger with kettlebells, then execute the plan in this article today and email me in twelve weeks with your results.
Live Life Aggressively!
About The Author Mike Mahler, RKC Sr. is a strength coach and kettlebell instructor based in Los Angeles, Ca. His upcoming DVD and book The Kettlebell Solution For Massive Gains In Size And Strength will be released soon. Check out Mike’s website at www.mikemahler.com for updates and for more information on his workshops and products.