T Nation

EVT (English Volume Training) Experiment Log

I work out at home and I’ve had my bench now since January I progressed really well doing 5x5 then I went on to german volume training… Now I’m waiting to get all my equipment moved out to my garage in a few weeks so I have a few weeks to experiment.

I don’t know if there is already an EVT.

But here was my idea for my experiment.

On the traditional barbell bench press.

25 reps - warm up weight
10reps - 5kg less then what you want to lift on 7th set of 10 reps.
10 reps - "
10 reps - "
10 reps - 2.5kg less then what you want to lift on 7th set of 10 reps.
10 reps - "
10 reps - "
10 reps - The weight you wanted to lift from the start.
5 reps (or as many as possible) - 2.5kg more than previous set.

I’ve already tried this with around 30 second rest periods, the less rest the better. It works quite nicely, doesn’t kill you for the rest of the workout and I find it works quite nicely with any shoulder pressing work.

There is still a total of 100 reps, I’ve also tried similar stuff with curls before and at the end you can lift much more than you can at the start. I suppose you could do this same program in reverse starting off with a higher weight and doing drop sets. I’m not sure whats more beneficial but I’m going to try this.