GVT is simple 10 sets of 10. 100 reps.
If size is all about volume (sets x reps), then German Volume Training makes a lot of sense. And it's simple. I like simple.
1.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10
2.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10
3.)
15° Incline Dumbbell Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10
4.)
15° Incline Dumbbell Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10
5.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10
6.)
15° Incline Dumbbell Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10
7.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10
8.)
15° Incline Dumbbell Press 35+35lbs x 10
Dumbbell Bent Over Rows 35+35lbs x 10
9.)
15° Incline Dumbbell Press 35+35lbs x 10
Dumbbell Bent Over Rows 35+35lbs x 10
The ninth set felt wacky in my left shoulder, so I called it at 9 sets. I'm going to try to work up to 10 x 10 with 50lb dumbbells, so I've got some room to improve, but it's also a very realistic goal.
I'm pretty stoked to get back to horizontal pressing and rowing.
