I enjoy variety in most areas of my life. In my last post I discussed needing to change my meal plan – not necessarily what I ate but the timing (i.e. intermittent fasting). The same is true with my exercise routine. After a while I notice that what I’m doing is no longer producing results which indicates that it is time for a change. Whenever you do something for a long period of time, your body adapts to that and stops changing. That’s what I was experiencing.
This week I changed my exercise routine to include high volume training, specifically German Volume Training (GVT). GVT is essentially choosing 3-4 exercises and doing 10 sets of 10 reps of each exercise. High volume training is generally used for body builders who want to gain size. I consider myself a body builder and I’m always looking to gain size but let me clarify something: I’m not looking to get huge I just want to be able to see my muscles when I look in the mirror if that makes sense. Just a reminder ladies: do not be afraid to add muscle to your frame – additional muscle protects your joints and bones, muscle burns fat more effectively, and it gives you that “toned” look that you want.
Adopting the GVT protocol has many advantages in my opinion. My workouts were very efficient, I used the same weight for all ten reps, I tried to only rest for 30-45 seconds between sets so the workout seemed to go by quicker and I only had to lift 3 days in a week and today I’m resting. I have to admit that I woke up today extremely sore – but sore in a good way, soreness that I haven’t felt in a long time.
Here’s what my workouts looked like this week, I focused on legs, back, shoulders and abs:
Monday: Goblet Squats, Seated Row, Overhead Press and Crunches on the Stability Ball
Tuesday: Weighted Step Ups, Lat pull down, Lateral Raises and Oblique Twists
Wednesday: Weighted Split Squats, Dumbbell pullovers, Upright Rows and V-Sits
At the end of each workout I spent 15 mins on the stationary bike at an average pace of 10mph.
If you are looking to switch up your workouts, you may want to join my monthly challenge group in May. You never know … a 10x10 workout may pop up. You will not be sorry.