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Cory Gregory's German Volume Training With A Twist

When you need a fast workout, slash your rest periods and still hit the volume you desire. This little GVT twist can go a long way.

I am going to take you through a shoulder workout with my personal spin on German Volume Training (GVT). I call this "GVT with a Twist," and it's a great way to knock out a fast, furious, effective workout when you're short on time. You can also use the Twist as a finisher, making this technique even more versatile.

German Volume Training With A Twist

Watch The Video - 09:53




Necessity is the mother of invention, and I came up the Twist when I was rushed one day at the gym. Instead of doing the normal German Volume Training—which is 10 sets of 10 reps with 60-second rest periods—I cut the rest periods down to 10 seconds. It gave me a serious burn, so I developed a program around it.

Cutting the rest period fatigues the working muscles much faster and speeds up the workout. A full GVT with a Twist workout doesn't take that long—you're looking at 20-minute workouts—but it will still leave you torched.

I recommend standard German Volume Training for intermediate to advanced lifters, but the program I put together, "with a Twist," works for anybody. Depending on the body part, a raw beginner can lift 5-pound dumbbells and still get a good metabolic resistance workout.

Get Twisted

If you're going to use GVT with a Twist for multiple workouts, I'd stick with it for roughly two weeks before moving to a different training program. Or, just use my Twist on a couple exercises at the end of your workout, which will provide an awesome finisher. Believe me, the Twist will humble you. It's amazing how fast 10 seconds of rest can pass.

You can use this method on any body part. I think it makes more sense to keep it around for your smaller muscle groups, but it's still metabolically taxing to do it on the larger muscle groups.

If you normally lift heavy, this is a good thing to add to the end of your workouts to help strengthen your connective tissues. If you are a big-time powerlifter, benching heavy weight, you still need to have strong connective tissue. Blood heals and delivers nutrients; this workout will definitely deliver a lot of blood!

Shoulder Workout: GVT With A Twist
  • Standing Military Press Standing Military Press

    Standing Military Press

    10 sets of 10 reps, 10 seconds rest between sets, 3 minutes rest between exercises
  • Lateral Dumbbell Raise Lateral Dumbbell Raise

    Lateral Dumbbell Raise

    10 sets of 10 reps, 10 seconds rest between sets, 3 minutes rest between exercises
  • Rear Delt Flyes Rear Delt Flyes

    Rear Delt Flyes

    10 sets of 10 reps, 10 seconds rest between sets, 3 minutes rest between exercises
  • Face Pull Face Pull

    Face Pull

    10 sets of 10 reps, 10 seconds rest between sets, 3 minutes rest between exercises

Make sure to finish all 100 reps! The weight depends on how smoked your shoulders are. There's no ego in this plan. Don't be concerned about what's on the bar. If you're getting the right feel and it's burning like crazy, then you are where you need to be.


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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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ScrappinSylas

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ScrappinSylas

Great article, much like Stoppani's Six week shred but with a twist! I can't wait to give it a go, I have been in a rush to get my workouts in lately so this will be a great filler for me! Thanks for the article, keep them coming!

Dec 13, 2012 7:39pm | report
 
jonathonrounce

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jonathonrounce

do this at the end of a work out??are sure? i probabley would just do it as a work out on its own but i love this style of weight lifting it reminds me of cross fit stuff

Dec 13, 2012 7:54pm | report
 
kansaslawman

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kansaslawman

I just did this by itself and MAN what a burn. I dont think I would be able to do it at the end of the workout. I did make the mistake of doing 25 minutes of Interval Training before. Worn out. Nap time

Dec 13, 2012 10:41pm | report
jvoynovichb

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jvoynovichb

Cory Gregory is a BEAST.

Dec 13, 2012 8:37pm | report
 
Jaii44

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Jaii44

10x10 m. thats hard work and dedication. I say it everytime. but it is.

Dec 13, 2012 10:55pm | report
 
cathenaw

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cathenaw

Amazing burn!

Dec 14, 2012 4:56am | report
 
CaliBakes

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CaliBakes

I developed a workout just like this one with the 10, 10, 10 scheme which I would pick the 3 main muscle heads of a body part for example the shoulder, doing 100 reps on the medial delts, 100 reps on front delts, and 100 on the rear delts. I called it the "300" Workout.

Dec 14, 2012 10:09am | report
 
xMiiDNIGHT

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xMiiDNIGHT

Been using something similar on arm day. Arms seem to respond better to more volume but a repetitive motion.

Dec 14, 2012 10:17am | report
 
Joshua15

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Joshua15

Been following his workouts for this whole year. He's on point when it comes to this stuff! Did this workout with his back workout and I feel swole!... And I can barely hold my textbook without shaking haha

Dec 14, 2012 10:27am | report
 
jpstanton

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jpstanton

You're a beast, and your physique is exactly what I strive for. But you didn't come up with a new style of workout, this is basically Vince Gironda's "honest" workout except he used 8x8 instead of 10x10.

Dec 14, 2012 12:37pm | report
 
ThinkingBoutIt

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ThinkingBoutIt

Will add this to the end of my work outs for sure. thanks for sharing.

Love the face pulls. POWER!!!

Dec 14, 2012 12:47pm | report
 
redkop1

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redkop1

Vince 8x8 all over

Dec 14, 2012 1:59pm | report
 
mrlongisland1

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mrlongisland1

GVT is the S*it!

Dec 14, 2012 2:17pm | report
 
alex192

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alex192

This workout is awesome I did the same with traps after shoulders and dam am I feeling it today!!

Dec 14, 2012 3:40pm | report
 
emergency

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emergency

did this as my training today and it will kick your azz!

Dec 14, 2012 4:38pm | report
 
kojiale

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kojiale

Can this GVT work on other muscles group?

Dec 14, 2012 8:08pm | report
 
HugeFlex2011

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HugeFlex2011

am thinking it does

Dec 15, 2012 9:10pm | report
oldschool5919

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oldschool5919

LOOKS LIKE A GREAT BOULDER BUILDER,MUST DO.

Dec 14, 2012 8:28pm | report
 
schhe808

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schhe808

nice art. will try to incorporate some of the exercises for my shoulder/back routine...

Dec 14, 2012 10:51pm | report
 
samerym

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samerym

This is the final week of Stoppani's shred program. "I came up with the idea of shorter rest periods" is a lie. Stop trying to fool people into believing you're inventing new methods. There's nothing more to invent. Just leave us alone and go sell some supplewments.

Dec 15, 2012 8:26am | report
 
MusclepharmPres

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MusclepharmPres

That's pretty funny...and extremely close minded. I have spent a ridiculous amount of hours in the gym since I was 14 years old & started my own gym at age 20. What I will not do is quit coming up unique ways to keep peoples interested. Training & getting people results is my passion plain and simple. What satisfaction do you really get out of being a hater just curious?

Dec 15, 2012 10:57am | report
Underwood01

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Underwood01

Nice change up from the standard program- thanks for the Burn!i!i!i!i!-J

Dec 15, 2012 12:30pm | report
 
willguy9

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willguy9

deff guna try this one out in the spring as a transitional to cutting

Dec 15, 2012 7:33pm | report
 
cagi85

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cagi85

Please Cory, can you please share other workouts in this style for the other parts of the body?
Thank you! Great program and great article!

Dec 16, 2012 4:01am | report
 
paulino036

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paulino036

I want them too, please.

Dec 23, 2012 2:52am | report
Showing 1 - 25 of 48 Comments

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