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German Loading
Posted: Sun Sep 19, 2010 4:44 pm
by the_buffer
For the German loading workouts, should every workout be focussing on one of the big 3 movements?
For example it consistas of 6 workouts done every third day which would be the better part of 3 weeks... so do we only focus on the one lift over those 3 weeks, or alternate say between deadlifts and squats?
Posted: Sun Sep 19, 2010 6:54 pm
by scump
its entirely up to you, i think majority of people on here (including myself) focus on 2 primary lifts (bench and squat).
an example of a GLP workout template is like this:
monday = upper body workout (bench)
tuesday = rest
wednesday = lower body workout (legs)
thursday = rest
friday = if your ready for it upper body workout, if not... rest
and so on and so forth. if your concerned about your deadlift (i know i was) dont, you will see it gain... during my lower body day im also doing SLDL after squats and im doing RDL in a EDT Block. So yeah, your back isnt forgotten at all!
also a workout should look like this:
workouts as per glp (6x sets with adequate rest in between targetting strength)
followed by a stretch technique (if you choose)
followed by an edt block
followed by another EDT block
followed by your static holds.
Posted: Sun Sep 19, 2010 7:45 pm
by RobRegish
Great answer
Posted: Mon Sep 20, 2010 12:53 am
by drhowe9
what are some examples of static holds?
Posted: Mon Sep 20, 2010 1:33 am
by scump
have you read the blueprint and the templates?
because im sure there in there, i dont think i invented them myself...
anyway the upper body static hold is a decline bench.
the lower day is a abdominal static hold using a crunch machine.
Posted: Mon Sep 20, 2010 5:01 am
by RobRegish
We don't have videos for these exercises yet but I could use a few.. any takers?
You can see a great one of rack pull/static hold in that stickie. And that strengthens EVERYTHING.
Posted: Sat Oct 09, 2010 2:10 am
by the_buffer
I'm starting to plan out my workouts for German loading if I understand scumps post a typical workout would look like this:
Squat - Warmup then 6 worksets
SL Deadlifts - 4 sets
20 min EDT block - 2 antagonistic musclegroups
A second 20 min EDT block
Static holds
Am I right, becase that looks like a marathon.
Posted: Sat Oct 09, 2010 4:28 am
by scump
lol 1 set of SLDL's bro.
and you dont have to do a second EDT block, infact its not recommended on leg days.
Posted: Sat Oct 09, 2010 8:51 am
by RobRegish
Goood answer Scump!
Dr Howe, please refer to the stickie in my sig line. Should clarify all of your questions... including new exercise videos of how to perform!
Posted: Sat Oct 09, 2010 2:47 pm
by the_buffer
okay, that makes more sense. Thanks boys.