When it comes to getting bigger and stronger, I love high volume training. However, high volume training is only effective when executed properly. It has to be cycled and worked into gradually. One of the most popular high volume programs is "German Volume Training."
The program calls for doing 10x10 on a few major exercises. While the program is effective for size, it is not very effective for strength. The intensity is far too low, and many trainees notice strength decreases after several months of GVT. Not exactly desirable results. Moreover, starting with ten sets for someone that is not used to high volume training can lead to overtraining with the quickness.
GVT has to be worked into gradually, applied for a short period at an intense level, and then cycled down again. Starting with five sets instead of ten is a smart move and working with reps in the 3-5 range is a big step in the right direction. This week, I am going to go over the 3-5 program and how to apply it for strength and size purposes. Let's get started.
The "3-5" Exercises
Similar to all of my other programs, the "3-5 Program" focuses on compound exercises that provide the most bang for the buck. Isolation exercises are out and the following are in...
Barbell Clean And Press
Click Image To Enlarge. Barbell Clean And Press
Barbell Bent-Over Row
Click Image To Enlarge. Barbell Bent-Over Row
Weighted Pull-Up
Click Image To Enlarge. Pull-Ups (Shown Without Added Weight).
Weighted Dips
Click Image To Enlarge. Weighted Dips (Shown Without and With Added Weight)
Barbell Squat
Click Image To Enlarge. Barbell Squat
Front Squat
Click Image To Enlarge. Front Squat
Deadlift
Click Image To Enlarge. Deadlift
The "3-5" 12-Week Plan
Here is how the program breaks down:
- Week 1: 5x3 (Five Sets Of Three)
- Week 2: 5x4
- Week 3: 5x5
- Week 4: 6x3
- Week 5: 6x4
- Week 6: 6x5
- Week 7: 7x3
- Week 8: 7x4
- Week 9: 7x5
- Week 10: 8x3
- Week 11: 8x4
- Week 12: 8x5
- Week 13-17: Low Volume Training, 2x3
- Week 18: Start Over Again
The "3-5" Split
In order to avoid overtraining and burning out, you are going to do two high volume workouts per week and two low volume workouts per week. Rotate the exercises each week to balance the high volume workouts for each exercise. Here is an example:
Week 1:
| Monday |
| Workout |
Exercise |
Sets x Reps |
| A-1 |
Barbell Clean And Press |
5x3 |
| A-2 |
Barbell Bent-Over Row |
5x3 |
|
Do A-1 and A-2 back to back. Do a set of A-1, rest for a minute, then do a set of A-2, rest for a minute and repeat A-1 again. Continue until all five sets are completed.
| Tuesday |
| Workout |
Exercise |
Sets x Reps |
| B-1 |
Front Squat |
5x3 |
| B-2 |
Stiff-Legged Deadlift |
5x3 |
|
Do B-1 and B-2 back to back. Do a set of B-1, rest for a minute, then do a set of B-2, rest for a minute and repeat B-1 again. Continue until all five sets are completed.
| Thursday |
| Workout |
Exercise |
Sets x Reps |
| A-1 |
Weighted Dips |
2x3 |
| A-2 |
Weighted Pull-Ups |
2x3 |
|
Do A-1 and A-2 back to back. Do a set of A-1, rest for a minute, then do a set of A-2, rest for a minute and repeat A-1 again. Continue until two sets are completed per exercise.
| Friday |
| Workout |
Exercise |
Sets x Reps |
| -- |
Barbell Deadlift |
3x3 (Two-Minute Breaks) |
|
Week 2:
| Monday |
| Workout |
Exercise |
Sets x Reps |
| A-1 |
Weighted Dips |
5x4 |
| A-2 |
Weighted Pull-Ups |
5x4 |
|
Do A-1 and A-2 back to back. Do a set of A-1, rest for a minute, then do a set of A-2, rest for a minute and repeat A-1 again. Continue until all five sets are complete.
| Tuesday |
| Workout |
Exercise |
Sets x Reps |
| -- |
Barbell Deadlift |
5x4 (Two-Minute Breaks) |
|
| Thursday |
| Workout |
Exercise |
Sets x Reps |
| A-1 |
Barbell Clean And Press |
2x3 |
| A-2 |
Barbell Bent-Over Row |
2x3 |
|
Do A-1 and A-2 back to back. Do a set of A-1, rest for a minute, then do a set of A-2, rest for a minute and repeat A-1 again. Continue until two sets are completed per exercise.
| Friday |
| Workout |
Exercise |
Sets x Reps |
| B-1 |
Front Squat |
2x3 |
| B-2 |
Stiff-Legged Deadlift |
3x3 |
|
Do B-1 and B-2 back to back. Do a set of B-1, rest for a minute, then do a set of B-2, rest for a minute and repeat B-1 again. Continue until two sets are completed per exercise.
Conclusion
As you can see, the exercises are rotated each week so that everyone gets a chance to play with some high volume. The program has a built-in cycling mechanism every week and over the long haul. Thus, this is a great program to break into high volume training with in order to avoid the pitfalls of going from low volume to high volume too rapidly.
