POW # 16 – German Volume Training, Nature and The Vitamix

3 P’s for Optimal Perfomance and Health! 

 

The Power of 3…

 

PHYSICAL : German Volume Training

What is German Volume Training? GVC is a program to do if you are looking for rapid size gains. Usually this would involve lower reps (about 8 or lower) and for many this works great. Whereas, many high rep programs are geared more towards conditioning and fat loss.

But then, there’s German Volume Training, also known as the 10 set method. “This method was, to the best of my knowledge, popularized by Rolf Feser, the German National Weightlifting Coach of that time, and was quite popular in weightlifting circles as a method to gain weight, often causing athletes to move up one full weight class in only 12 weeks.”- Charles Poliquin

The standard protocol for German Volume Training (GVT), consists of choosing a large movement for a given muscle group (Legs-back squats) followed by another movement from the same muscle group (Legs-hamstring curls) and performing 10 sets of 10 reps with 90 seconds between sets.

Now, for most this is a 12 week program (for those looking for massive gains) but I did it for 7 weeks knowing that I would like to put on mass but not 12 weeks worth of it. When I finished this program I went straight into two weeks of HIIT ( high intensity interval training) strength and strength and endurance classes. Im still in this phase and will move on to another one shortly. I will keep you posted with my results!

GVC can be incorporate in a number of ways but this is what my 7 weeks looked like:

(Remember, you want to choose your weight carefully. A good weight to start with is 60 % of your 1RM so if your back squat 1 RM is 175lbs  you would start with 105 lbs. I know this seems light but trust me, its going to get heavy real fast. If you can get through all 10 sets hitting 10 reps each time then its time to bump up your weight.) 

 

Day 1/5- Chest and Back

Exercise

Sets

Reps

Tempo

Rest

A1

Flat DB bench press

10

10

4020

90

A2

Negatives/pull downs

10

10

4020

90

B1

Incline Flies

3

10-12

2020

75

B2

SA DB row

3

10-12

2020

75

 Day 2/5- Legs and Abs

Exercise

Sets

Reps

Tempo

Rest

A1

Back Squats

10

10

40X0

90

A2

Hamstring curls

10

8

40X0

90

B1

Hanging leg raises

3

10

2020

75

B2

Seated Calf Raise

3

10-12

2020

75

Day 3/5 OFF (Rest)

Day 4/5- Arms and Shoulders

Exercise

Sets

Reps

Tempo

Rest

A1

Bicep curls

10

10

40X0

90

A2

Tricep dips

10

10

40X0

90

B1

Standing lateral raises

3

10-12

2011

75

B2

Bent over lateral raises

3

10-12

40X0

75

 Day 5/5 OFF (Rest)

Back to Day 1

German volume training is not for everybody but its effectiveness is indisputable. If you are doing this program on your own I’m not going to lie to you, its tough to push through! The first 4 sets I found were the hardest and come the 8th set you actually start to feel stronger due to neurological adaptions. My advice to you is to always listen to your body. Do not go up in weight if you did not get through all 10 sets. When you have, that is the time to move on and you can push through even when you start to feel tired. There will be days that are much harder than others but you will get though it and you will be damn proud of yourself! Nothing easy is ever worth it. Not only did I put on mass but I saw strength gains as well and I’m very happy with my progress thus far.

“Strength and growth come only through continuous effort and struggle.” Napoleon Hill

                                        

 PRESENT: Nature

Imagine this, it’s 6am on a Sunday morning and your alarm clock goes off. You roll out of bed, whip up a Natural PB and banana sandwich (yes please), brew up some coffee and you’re out the door. I know, I know, you’re probably thinking, “Why the hell would I be up at 6 am on a Sunday morning?” But let me ask you, why the hell not!? We’re always searching for more hours in the day when really we could create them for ourselves. We can choose to embrace every moment of our big, beautiful lives and thats exactly what I did on Sunday morning. I walked outside and it was pretty brisk for a summer morning so my coffee was tasting extra good. I went down to the beach with a friend and we rented paddle boards. We dipped our feet in the water as we went to hop on the boards (MY GOD, it was FREEZING!). I’ve never hopped on a board so fast before. However, we forgot about how cold the water was really fast as we paddled on. The energy on the lake was so calm, so still, so serene. It was crystal clear and we could see right to the bottom. As we began to paddle out the sun was rising ever so slowly and it was absolutely epic. The sun was glistening off the water over the horizon and I thought to myself, “Thank god I’m not in bed right now”

Whenever I start to have feelings of anxiety, worry, anger, frustration, sadness, etc. The solution I always come back to is to get outside. My thoughts just seem to disappear and it’s just me, in the moment with my breath.

My advice to you, whether it is paddle boarding, walking, hiking, kayaking or anything really that gets you outside is to spend more time with nature, with your shoes off and away from social media (of course you can take some pictures) but really, find yourself there. Find yourself in that present moment. It will truly give you feelings of euphoria. I’m sure you will want to get up a little earlier every morning and really start to embrace you day. Really start to LIVE your LIFE

   

 

PRACTICAL : Vitamix

We just purchased the vitamix about a month ago and we absolutely love it. Don’t get me wrong, our last blender was good. We had the Ninja and it cost us about 100 bucks. It definitely did what we needed it to do, which was make smoothies. Now, not only can we make smoothies we can make ice cream, hot soups, sauces, hummus, dips and sauces. Whether you are creative with trying/ making new things the vitamix is a must-have. You can do so much with it. I don’t know of any other blenders that can make soup and blend it so fast that it heats up the soup for you. You will no longer have to chew your smoothies and you will have a variety of new sauces to make your meals new and different every time!  Eating breakfasts, lunches and dinners just got a whole lot more exciting!

Is it worth the price?

I paid a little over $400 for my Vitamix and if it lasts me 15 years, it will cost me $26 a year, which seems very reasonable.

A $40 blender replaced every three years would cost me $13 a year

A $100 blender replaced every five years would cost $20 (which is almost the same as the Vitamix)

So, yes,  INVEST in the vitamix… Its totally worth it!

Recipes to try

Ice cream- Banana Chocolate Peanut Butter

1 frozen banana

1 Tbsp of nut butter

1 Tbsp of cacao

1 Tbsp of coconut oil

Toppings

1 Tsp of chia seeds

1 Tsp of hemp hearts

1 tbsp of pecans

Place banana and nut butter in blender. Give it a little bit of time and if it isn’t blending up for you (it definitely should if you are using the vitamix) then you can add a tiny bit of almond milk. I like to add a pinch of himalayan salt and cinnamon to my blend. While this is blending take a tbsp of coconut oil and a tbsp of cacao and heat it up in a sauce pan for a minute. Once your ice cream is all whipped up, pour it into your bowl and pour your chocolate sauce on top. Add any extra toppings you like:)

Soup – Beet soup

Tbsp olive oil
1 small onion (yellow)
2 medium beets
½ cup water + more
salt to taste (¼ tsp or more

Makes ~3 cups: 2 large servings or 4 medium.

Peel and chop the onion and beets (½” by ½” sticks is good for the beets) Add oil to pan, sauté onions on medium-high heat for ~1 minute, then add beets and no more than half a cup of water to soften the beets.  Reduce heat and cook 3 minutes

Allow to cool for at least 5 minutes, then transfer to blender. If you want a really thick soup, you don’t have to add any more water. Blend on high until smooth. Himalayan salt to taste, serve, garnish, and enjoy!

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

AND Don’t forget to download our FREE PPP exercise E-Guide! Free only for a limited time.

Plus if you complete the challenge we have merchandise and trips to BALI to give away! Check it out you won’t be disappointed!

xx

Andy and Brit