German Volume Training

[Sherylea Hurst]

Is anyone familiar with this?  I have recently started this program in hope of making some muscle gains however I don't think I am at 10% body fat, probably 18.  I want to put on some more muscle but still have fat to lose.  What should I do in terms of diet?  I am currently just having 1 CN per week….should I add one more of would this type of training require back loads prior to following day training?  Any help appreciated.

[Trevor G Fullbright]

I wouldn't do CN and GVT. 18% for a female is lean.10% for a female is bodybuilding stage ready.I would backload 3-5 days a week on training days.

[Charles T Grimsley]

It is a great program to put on mass, Charles Poliquin really knows what he is talking about. I would not recommend doing it with CNS though. I've noticed on CNS that high rep sets are very difficult and that a 10×10 would probably be really difficult. GVT is also aimed at growing and CNS lacks regular carbs that facillitate this. I would suggest another program if you want to stay on CNS or switch to backloading a few nights a week if you want to proceed with GVT.

[Brandon D Christ]

I wouldn't do CN and GVT. 18% for a female is lean.10% for a female is bodybuilding stage ready.I would backload 3-5 days a week on training days.

Is the OP female?  Anyways GVT really isn't appropriate for CNS.  If you want to build muscle CNS really isn't appropriate.

[Trevor G Fullbright]

I wouldn't do CN and GVT. 18% for a female is lean.10% for a female is bodybuilding stage ready.I would backload 3-5 days a week on training days.

Is the OP female?  Anyways GVT really isn't appropriate for CNS.  If you want to build muscle CNS really isn't appropriate.

I'm fairly sure.

[Sherylea Hurst]

Yes I am a female.  Ok I am a long time Carb Niter so doing a CBL is going to be new for me.  I am assuming I will do a backload on the evening before training the next day and on my day off don't CBL that night before.  I do not have CBL but from what I have learned it might look like just a dinner and a dessert keeping it to about 70 grams of carbs ( I am 5'3 and 110 lbs).  THANK YOU for any advice

[Brandon D Christ]

Yes I am a female.  Ok I am a long time Carb Niter so doing a CBL is going to be new for me.  I am assuming I will do a backload on the evening before training the next day and on my day off don't CBL that night before.  I do not have CBL but from what I have learned it might look like just a dinner and a dessert keeping it to about 70 grams of carbs ( I am 5'3 and 110 lbs).  THANK YOU for any advice

You'd be correct if you train in the morning.  If you train at night, you'd want to backload after your workout. 

[Sherylea Hurst]

Really….im glad I checked.  I thought it was always carbs for the next day or evening…Thanks for that

[Brandon D Christ]

Really....im glad I checked.  I thought it was always carbs for the next day or evening...Thanks for that

The carbs are for the next training session, BUT the optimal time to eat the carbs is at night, after a workout.  Your muscles will hold on to carb stores for several days.So let's say you train in the evening Monday Wednesday Friday:Monday - Train, Backload (eat for Wednesday's training session)Tuesday - ULC all dayWednesday - Train, Backload (eat for Friday's training session)Thursday - ULC All dayFriday - Train, Backload (eat for Monday's training session)Saturday - ULCSunday - ULC

[Sherylea Hurst]

But this is not going to look at all like CN right?  I go pretty crazy on my carb nites……is having a carb dinner with a dessert pretty standard?

[Brandon D Christ]

But this is not going to look at all like CN right?  I go pretty crazy on my carb nites......is having a carb dinner with a dessert pretty standard?

Yep.  I'd say a woman your size will probably only want around 100 g of carbs in the backload. 

[Sherylea Hurst]

I am going to train on Tuesday, Thursday and Sunday following the German Volume Training protocol….so I will backload approx. 100 grams after each of these training sessions as a place to start?  I was going to do HIIT training on 2 of my off training days?  As mentioned I am 5'3 and 100 lbs…..anything further I should know about transitioning from CN to CBL?

[Shaun Hutchinson-Lawson]

Yes I am a female.  Ok I am a long time Carb Niter so doing a CBL is going to be new for me.  I am assuming I will do a backload on the evening before training the next day and on my day off don't CBL that night before.  I do not have CBL but from what I have learned it might look like just a dinner and a dessert keeping it to about 70 grams of carbs ( I am 5'3 and 110 lbs).  THANK YOU for any advice

You'd be correct if you train in the morning.  If you train at night, you'd want to backload after your workout.

Ibob,While you did GVT, did you do it in the mornings? Or did you prefer to do it in the evenings? and would you eat more carbs with this type of training than usual?Sorry for all the questions...

[Brandon D Christ]

Yes I am a female.  Ok I am a long time Carb Niter so doing a CBL is going to be new for me.  I am assuming I will do a backload on the evening before training the next day and on my day off don't CBL that night before.  I do not have CBL but from what I have learned it might look like just a dinner and a dessert keeping it to about 70 grams of carbs ( I am 5'3 and 110 lbs).  THANK YOU for any advice

You'd be correct if you train in the morning.  If you train at night, you'd want to backload after your workout.

Ibob,While you did GVT, did you do it in the mornings? Or did you prefer to do it in the evenings? and would you eat more carbs with this type of training than usual?Sorry for all the questions...

I always train in the evening.  I personally don't think GVT warrants anymore carbs than any other program where you train hard.  However, if you don't train with much volume you will probably need more than usual.

[Shaun Hutchinson-Lawson]

Yes I am a female.  Ok I am a long time Carb Niter so doing a CBL is going to be new for me.  I am assuming I will do a backload on the evening before training the next day and on my day off don't CBL that night before.  I do not have CBL but from what I have learned it might look like just a dinner and a dessert keeping it to about 70 grams of carbs ( I am 5'3 and 110 lbs).  THANK YOU for any advice

You'd be correct if you train in the morning.  If you train at night, you'd want to backload after your workout.

Ibob,While you did GVT, did you do it in the mornings? Or did you prefer to do it in the evenings? and would you eat more carbs with this type of training than usual?Sorry for all the questions...

I always train in the evening.  I personally don't think GVT warrants anymore carbs than any other program where you train hard.  However, if you don't train with much volume you will probably need more than usual.

Thanks for the input.

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