I am considering starting Advanced German Volume Training but I have some questions. First off, is this a good program for an intermediate lifter (which I consider myself)? I’m 5’10, and weight 155. I can bench around 200 pounds, have a pretty strong back, and upper body as a whole. My lower body is lacking a little bit.
2nd- i am planning on starting this tomorrow. the only question is have is about the changing of rep schemes and weight. i don’t get workout 1, workout 2?
workout 1 says 10x5. so i know you do that for the workouts during the frist 10 days, then go to “workout 2” on day 11, which is 10x4. so do you do that for the rest of the workouts over the next 10 days on all the excercises you are supposed to do 10 sets on? like on day 2 would you do 10x4 for squats and leg curls? and on day 4 would you do 10x4 on incline curls and close grip bench presses and the same thing on the rest of excercises until you have to move to workout 3? or is it just that the first day in each “workout cycle” that you do the change in reps? Just wanted to make sure I do everything right.
3rdly- For chinups, how do I increase the weight, if the answer to question 2 is what i think it is. It says to start off at a weight you do can do 10 times for the first workout. I do can 10 chinups. So after week 1, (if question number 2 is what I think it is) then I am supposed to increase the weight 6-7%. Since I way 155, and 6% is 9.3 pounds, would adding a 10 pound dumbell to a weight belt or something be the right thing to do?
Also what about 30-degree Incline Barbell Presses? I guess I could take an adjustable incline bench and use a squat rack for doing this, but how do I figure out what 30 degrees is for adjusting it?
And lastly- Could I substitute Shoulder Presses for 30 degree incline presses and/or flat bench for incline bench?