Now that I’ve sampled many different kinds of training, I’m back to hypertrophy. There are so many benefits to ample muscle, and I can stay out of the injuries. I’ve normally been around 160 lbs and around 12% body fat. My aim is to add 10 more pounds of muscle and get my lifts back into strong for me zone (double body weight squat).
I’m halfway into my 6 weeks of German Volume Training (GVT). It’s a bit deceptive in its effect. First and foremost, it is a hypertrophy protocol over strength. It’s claimed that one can expect 5 to 10 lbs of muscle over a 6 week period. The protocol is 10 sets of 10 reps, resting 90 seconds between sets, and varying tempos dependent on the lifts. Example: 3 seconds eccentric, no pause, 1 second concentric, no pause. That’s written like 10×10, 3010, 90. You may use a 60% of your 1 rep max (1rm) in order to complete 100 reps or somewhere just a bit above or below that percent.
It’s deceptive in that it feels light in the beginning. When things feel light, one can doubt whether the training is intense enough. It gets hard in the later sets but you finish the workout wanting to train more. Normally, when you feel like you want to train more, you feel like you didn’t train hard enough. This is where it’s deceptive. The next day a great soreness reveals itself. For me, it can last a couple of days. It’s taken a few of these sessions for me to learn how much they impact they have on the body. In the beginning, it was hard to not train more, but it’s not a problem now. I get it.
I started 8/4/15. Weight was 157 lbs and 13% body fat according to Withings. I seriously doubt this measurement given how defined my midsection is, but it is a measure from start to finish.
On 8/23/15, I’m 161 lbs and 15% body fat (again, according to my maligned scale). We’ll see where I end up at the end.