GVT – day 7 – Squats, Swings, and Windmills Rest Periods Matter

Today was Day 7 of the German Volume Training (GVT) program that I’m using from Mike Mahler’s DVD The Kettlebell Solution for Size and Strength.
The workout consists of 10 sets of 10 reps of double kettlebell squats, double kettlebell swings, and high/low windmills. Keeping a consistent form through the 10×10 format is brutal, but I realized I haven’t been timing my recovery periods.

Rest Periods Matter

I reviewed the information from Mahler, but did some additional research on GVT. The training technique has been promoted by Charles Poliquin and in an Article on BodyBuilding.com he says:

There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast!

In strength-coaching circles, this method is often called the “ten sets method.” Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-’70’s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.

In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks.

…

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

There it is – rest matters. I had missed it earlier. For the first six workouts in the program I hadn’t been timing my rest periods. I was just … resting. Sometimes I watched my heart rate and training zone, but I was very inconsistent in my rest periods.

I found it interesting that Charles Poliquin’s first guideline is about the importance of rest periods. So I timed them; 60 seconds of rest.

GVT with 60 Second Rest Periods

The workout is still accurate to Poliquin’s description it is indeed brutal but with the timed rest periods I was able to nail the sets with better form with more weight.

• Double Kettlebell Squats – 16kg and 20kg kettlebells. I started with 6 reps, but increased that after the first two sets to 8 reps. I was able to keep that level through the rest of the sets. The rest periods helped me focus, relax, and hit it again.
• Double Kettlebell Swings – 16kg and 20kg kettlebells. I could have stepped up and used my 24kg kettlebell. I was able to cleanly nail 10 sets of 10 reps. (I really could use some heavier kettlebells. Hmmmmm.)
• High/Low Windmill – 16kg high and 20kg low kettlebells. I love the windmills; they just attack my core. Combine that with timed rest periods and I was able to keep my form strict (as far as I can tell) and push through 3 sets of 10 each side.

If you searching for a workout program that pushes your body in new ways, join my in the German Volume Training adventure. But remember Rest Periods Matter.

See related posts Day 2, Day 3, and Day 4.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.