Ok guys never done this before but here goes!
Just started the German Volume Training Program, will be doing this for at least 3 months, will post all results here.
My current stats as follows,
Height: 5'7"
Weight: 17.2 stone = 240.8 pounds
Neck: 18.6
Chest: 49.6
Arms: 18
Forearms: 14.4
Waist: 36(not proud!!!)
Thighs: 27.2
Calves: 18.2

I'm not after being ripped yet, still got alot more size to put on, my main goal is to become a Mutant!!!
My diet isn't brilliant, needs some work and will power! i will get that sorted asap!

My Training program is as follows:

Day 1 - Chest and Back

Exercise Sets Reps
A-1 Bench Press 10 x 10
A-2 Close grip pulldowns 10 x 10
B-1 Incline Dumbbell Flyes 3 x 10
B-2 One-Arm Dumbbell Rows 3 x 10


Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

Day 2 - Legs and Abs

Exercise Sets Reps
A-1 Back Squats 10 x 10
A-2 Lying Leg Curls 10 x 10
B-1 Low-Cable Pull-Ins* 3 x 15
B-2 Seated Calf Raises 3 x 15


(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders

Exercise Sets Reps Tempo Rest Interval
A-1 Close grip bench press 10 x 10
A-2 Incline Hammer Curls 10 x 10
B-1 Smith presses to front 3 x 10
B-2 Bent-Over Dumbbell Lateral Raises* 3 x 10


(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

Day 5 - Off
Day 6 - Ab work.

will post pics in a few days.
now just to get the diet 100%

any input good or bad gratefully recieved!

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