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Question: How long I should use a specific workout before changing exercises?

Question: I’ve been having tremendous success using your German Volume Training program, but I’m not certain how long I should use a specific workout before changing exercises.

Also, is it OK to lower the weight if I don’t get 10 reps per set? My problem is that I feel that I don’t really start working hard until my fifth set, so what I do is start with a heavy weight that I can just barely do 10 reps with, and then gradually decrease the weight as I fatigue. For example, this is how I might perform a GVT workout:

205 pounds x 10 reps
195 x 10
195 x 10
195 x 9
185 x 10
185 x 10
185 x 10
185 x 9
175 x 10
175 x 10

I believe this method makes for a higher-quality workout, as I am working to failure every set, but I wanted to check with you.

Answer: As a general rule, I recommend you change exercises every six workouts regardless of the type of workout you are using – the German Volume Training program is no exception. But just changing the exercises is not enough, and because the GVT program is rather harsh, it would be difficult to keep your motivation high with this type of training system for more than six workouts.

After using GVT a training program for about six workouts, I’ve found it very effective to switch to a program that works on maximal strength with lower reps. That way, when you come back to the GVT training, you’ll be able to use heavier weights than you could otherwise. For example, if you finish a GVT cycle being able to do 205 x 10 x 10, after a strength training cycle you might be able to start with 215 pounds. Also, by focusing on lower reps, you will be developing fast-twitch fibers that are not activated with higher reps. This is also important from a muscle building perspective.

Scientific research has shown that bodybuilders often have most of their development in the Type IIa muscle fibers. In contrast, Olympic lifters, whose training focuses on heavier weights with low reps, have greater development in the Type IIb muscle fibers. So it makes sense that alternating between protocols of higher and lower reps enables you to develop more muscle mass because you will be developing more types of muscle fibers. Actually, this was how bodybuilders would train several decades ago, performing lower-rep training as they worked out alongside powerlifters and weightlifters. Here are a few examples:

• Mr. America John Grimek competed in the 1936 Olympic Games in weightlifting
• Reg Park won the 1951, ’58 and ’65 NABBA Mr. Universe titles and was the first bodybuilder to bench press 500 pounds
• Sergio Oliva won the 1967-1969 IFBB Mr. Olympia titles and was a member of the Cuban national weightlifting team
• Bill Pearl won the 1971 NABBA Mr. Universe title at age 41and could military press 320 and squat 605 pounds
• Franco Columbu won the 1981 Mr. Olympia title and at a bodyweight of about 185 pounds could deadlift 700 pounds for reps

As for your second question, you should also keep the weight the same for each of the 10 sets. The first four sets might not seem that hard, but, believe me, you’ll get better results. You’ll also be able to experience an interesting central nervous system phenomenon if you keep the weight the same for all 10 sets. I’ve found that because you fatigue around the fifth and sixth sets, your number of reps will probably go down (assuming that you’re using the correct weight). Then, around the eighth or ninth set, the number of reps will go up again. It’s almost as if the muscles get a second wind. Give it a shot!