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Kris Gethin's Muscle-Building Trainer, Day 29

How do you take your squats: a small serving, or a German-style smorgasbord? Here's hoping it's the latter, because you've got a date with German Volume leg training.

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Last week, you stuck to familiar rep ranges and volume for the first few movements of the day, then leapt headlong into seven brutally long sets to finish each body part. This week, you'll turn that workout on its head as you transition from FST-7 to Kris Gethin's personal take on the legendary protocol known as "German Volume Training," or GVT.

It takes a special workout to make Kris nervous, but today's leg workout definitely fits the bill. It starts out with 10 sets of 10 barbell squats, then moves into pump-inducing isolation work. Considering Gethin was still sore from last week's FST-7 leg workout—which means you probably are, too—this is going to be rough. But Gethin wouldn't have it any other way.

Day 29 legs and calves
Watch The Video - 14:34

Workout Notes

  • You might get a crazy pump from today's workout, but don't alter the workout and go chasing the pump specifically. Just let the volume do its work.
  • Keep stretching your quads and hamstrings during rest periods like you did during FST-7. With this crazy amount of volume, moving blood around will help keep you limber and injury-free.
  • More volume means you might need more calories to keep up. Did you raise yours by 100-200 today, as Kris recommended? If you need a refresher, check out the nutrition page.

Barbell Squat

10 sets of 10 reps, rest 60 seconds
Barbell Squat Barbell Squat


Leg Extensions

5 sets of 15 reps, rest 60-90 seconds
Leg Extensions Leg Extensions


Seated Leg Curl

5 sets of 15 reps, rest 60-90 seconds
Seated Leg Curl Seated Leg Curl


Seated Calf Raise

10 sets of 10 reps, rest 60-90 seconds
Seated Calf Raise Seated Calf Raise



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Another sleepless night visited. 3 hours has become acceptable for me over the past 3 nights. I wrap myself in a blanket of hope when I go to bed but it vaporizes with the breeze out of the window as I exhale my first breath of unconsciousness. I am disrupted all night.

I woke up this morning to signs beyond human recognition or logic explanation. I wont go into detail as they are personal but I feel I need to chart it here for my own recollection and file it because I certainly cant make sense of it. The feeling of sickness, curiosity, confusion and a mission from another frequency the same as mine overwhelmed my circuitry. It was more than coincidence. A freak occurrence.

I was at the editing office early this morning. The first batches of videos of the Muscle Building Trainer have to be sent out to the US in the morning. After several reviews I think they are finally ready. I would sleep even less knowing that we have sent something less than 100% for the viewer.

I felt sick with nerves as I made my way to the gym this morning. I knew I had created the right program for today and this week when I have this feeling inside me. The insanity of the plan questions my ability and my mortality, but it’s the only way I can deliver unnatural results - by pushing unnatural boundaries. I cant break limits when I corner myself, I must crush them.

It was my first day back squatting following my ****-up and injury several weeks ago, which lead to further injury. I had to redeem myself. Not for the viewer, because I know what I am capable of and I don’t need to prove to them, but for me. Once I completed 10 sets of squats as my first exercise with 4 plates a side, I knew I was back in the game. It was the injection of immortality I needed for the rest of the workout and the rest of the week. I will smash logic and create doubt in the insecure weak who come to me with their viral diluted venom. What pussies they are. All they do to me is justify their complacency.

When I wrapped up filming I told the viewer at the end of the workout it was my Birthday. I hate praise, surprise, sympathy and attention so that’s why I left it until the very end. I didn’t want anyone to know. I live a lot of what I don’t want in denial and this is one of them. Age only matters on my license anyway. I mentioned it because I wanted the viewer to know that my celebration is being given this role and they have given this purpose to me. I have the best job in the world platformed Their loyalty means everything and I will always deliver loyalty in return. Without the viewer and follower to my beliefs, I'm useless. I would be taking up space without earning it. I cant be that guy.

When I think of my Birthday, I think of two things. The amazing opportunities that my parents have provided me me and the time I have left. I am so far behind on life I need to start hitting it harder. I have placed too much trust in others. I wanted to be somewhere else at his point in my life but I have nobody to blame but myself. I need to put own destination in my own hands. The human experience has let me down again. I need to look at my lifes angles differently. I need to appreciate more. I need to smell, taste, see, feel acknowledge, breathe, travel, hear, experience, read differently, and accept what’s important. When I hit life as hard as I do, the way that I do, another form of denial masks the most important parts of the puzzle. I need to change that. My Parents had sent me some Welsh Tea in the mail. Im going to check it out now. I'm happy they understand me perfectly.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.