German Volume Training

German Volume Training…

In short German Volume Training is a certain set rep scheme which is supposed to be very good at adding mass and strength.

With myself currently stuck on a number of key exercises, like bench press, and needing very lagging body parts, such as my legs, to get a jump start, I thought it would be a great idea to give German Volume training a go again. I am also trying to go up to 88kgs from 84 while on the Keto diet, so it suits the purpose here too!
I had tried it many years ago, but probably very early on in my training when I lacked the experience to give enough intensity that a program like this requires. It is very simple in it’s concept and after 3 training sessions it has made me very saw! Needless to say I am enjoying the switch up from my normal routine.

The basic approach is to do 10 sets of 10 reps with about 90 seconds rest between sets of the main compound exercise, using a weight that you could do 16-20 reps of. You need to record the number of reps you do for each set and then each week you simply try and perform at least one more rep on each of the sets that you did not get ten on the week before. Always stopping when you get to 10 reps, with your aim being to get to 10 sets of 10 reps with the weight that you started with 6 weeks earlier.
You can then add 2 supplementary exercises and 3 sets of 10-12 of each.

So for my back and chest day I am doing…

10 x 10 bench press 80 kgs (90 sec rest)

10 x 10 body weight close grip pull ups (90 sec rest)

3 x 12 incline dumbbell flyes (60 sec rest)

3 x 12 One- arm Rows (60 sec rest)

It can be done in a superset fashion between the chest and back exercise but you must still take the 90 sec/60 sec rest between the exercises.

It still takes about 50 min to get through but it is simple and very effective…

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