German Volume Training
What is it??
10 sets of a single “most bang for your buck” exercise. Strive to do a pre-determined number of reps on each set, i.e. 10 sets of 10 reps.
How it works?
The German Volume Training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!
Goals and Guidelines
The goal of the German Volume Training method is to complete 10 sets of 10 reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60 percent of their 1RM. Therefore, if you can bench press 100kg for 1 rep, you would use 60kg for this exercise.
Only increase the weight once all 10 sets are completed with the pre-determined starting weight. The load used is submaximal, you do not try to reach failure on every set, but only the last 3-4 should be hard. Basically you get the training effect from the law of repeated efforts.
Number of Exercises
Perform one, and only one, exercise per bodypart. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual bodyparts (like triceps and biceps), you can do 3 sets of 10-20 reps.
German Volume Training Routine:
10 sets of a single “most bang for your buck” exercise. Strive to do a pre-determined number of reps on each set, i.e. 10 sets of 10 reps.
How it works?
The German Volume Training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!
Goals and Guidelines
The goal of the German Volume Training method is to complete 10 sets of 10 reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60 percent of their 1RM. Therefore, if you can bench press 100kg for 1 rep, you would use 60kg for this exercise.
Only increase the weight once all 10 sets are completed with the pre-determined starting weight. The load used is submaximal, you do not try to reach failure on every set, but only the last 3-4 should be hard. Basically you get the training effect from the law of repeated efforts.
Number of Exercises
Perform one, and only one, exercise per bodypart. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual bodyparts (like triceps and biceps), you can do 3 sets of 10-20 reps.
German Volume Training Routine:
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WEEK 1:
Monday: Chest and Back Decline Dumbbell Press (Palms Facing eachother) 10 x 10 Pull Ups 10 x 10 Incline Dumbbell Flyes 3 x 10-12 Reverse Incline Dumbbell Flyes 3 x 10-12 Tuesday: Legs and abs Squats 10 x 10 Seated Calf Raises 3 x 20 Crunches/Leg Raises 3 x 20/20 Thursday: Arms And Shoulders Parallel Bar Dips 10 x 10 Incline Hammer Curls 10 x 10 Bent over Dumbbell Lateral Raises 3 x 10-12 Seated Dumbbell Lateral Raises 3 x 10-12 |
WEEK 2:
Monday: Chest and Back Incline Dumbbell Press 10 x 6 Wide Grip Pull Ups 10 x 6 Flat Dumbbells Flyes 3 x 6-8 Bent Over Rows 3 x 6-8 Tuesday: Legs and abs Deadlifts 10 x 10 Standing Calf Raises 3 x 20 V Ups 3 x 20 Thursday: Arms and Shoulders Close Grip Bench Press 10 x 10 Close Grip E-Z Bar Curl 10 x 10 Bent over Dumbbell Lateral Raises 3 x 10-12 Seated Dumbbell Lateral Raises 3 x 10-12 |
