GERMAN VOLUME TRAINING

GERMAN VOLUME TRAINING…

GOALS AND GUIDELINES
THE GOAL OF THE GERMAN VOLUME TRAINING METHOD IS TO COMPLETE TEN SETS OF TEN REPETITIONS WITH THE SAME WEIGHT FOR EACH EXERCISE. YOU WANT TO BEGIN WITH A WEIGHT YOU COULD LIFT FOR TWENTY REPETITIONS TO FAILURE IF YOU HAD TO. FOR MOST PEOPLE, ON MOST EXERCISES, THAT WOULD REPRESENT SIXTY PERCENT OF THEIR 1RM LOAD. THEREFORE, IF YOU CAN BENCH 300LBS FOR 1 REPETITION, YOU WOULD USE 180 LBS FOR THIS EXERCISE. FOR LIFTERS NEW TO THIS METHOD, I WOULD RECOMMEND USING THE FOLLOWING BODY PART SPLITS:

DAY 1 DAY 2 DAY3 DAY 4 DAY5
CHEST/BACK LEGS/ABS OFF ARMS/SHOULDERS OFF

WHEN USING THIS PROGRAM OR ANY OTHER, YOU SHOULD KEEP A DETAILED DIARY OF THE EXACT SETS/REPETITIONS AND REST INTERVALS PERFORMED AND ONLY COUNT THE REPETITIONS COMPLETED IN STRICT FORM. HERE ARE A FEW MORE GUIDELINES TO ENSURE OPTIMAL PROGRESS.

REST INTERVALS: WHEN BODY BUILDERS START WITH THIS METHOD, THEY OFTEN QUESTION ITS VALUE FOR THE FIRST SEVERAL SETS BECAUSE THE WEIGHT WON’T FEEL HEAVY ENOUGH. HOWEVER THERE IS MINIMAL REST BETWEEN SETS (ABOUT 60 SECONDS WHEN PERFORMED IN SEQUENCE AND 90-120 SECONDS WHEN PERORMED AS A SUPER SET). WHICH OCCURS CUMULATIVE FATIQUE? (INTERESTINGLY ENOUGH, YOU MIGHT FIND YOU GET STRONGER AGAIN DURING THE EIGHTH AND NINETH SETS. THIS IS BECAUSE OF A SHORT TERM NEARAL ADAPTATION). BECAUSE OF THE IMPORTANCE OF THE REST INTERVALS, YOU SHOULD USE A STOP WATCH TO KEEP THE REST INTERVALS CONSTANT. THIS VERY IMPORTANT, AS IT BECOMES TEMPTING TO LENGTHEN THE REST TIME AS YOU FATIGUE.

TEMPO: FOR LONG RANGE MOVE MENTS SUCH SQUATS, DIPS AND CHIN-UPS. USE A 4-0-2 TEMPO, THIS MEANS YOU WOULD LOWER THE WEIGHT IN FOUR SECONDS AND IMMEDIATELY CHANGE DIRECTION AND LIFT FOR TWO SECONDS. FOR MOVEMENTS SUCH AS CURLS AND TRICEP EXTENSIONS, USE A 3-0-2 TEMPO.

NUMBER OF EXERCISES: ONE AND ONLY ONE EXERCISE PER BODY PART SHOULD BE PERFORMED. THEREFORE SELECT EXERCISES THAT RECRUIT A LOT OF MUSCLE MASS. TRICEP KICKBACKS AND SEATED LEG EXTENSIONS ARE DEFINITELY OUT. SQUATS AND BENCH PRESS ARE DEFINITELY IN. FOR SUPPLEMENTARY WORK FOR INDIVIDUAL BODY PARTS (LIKE TRICEPS AND BICEPS) YOU CAN DO 3 SETS OF 10-20 REPETITIONS.

TRAINING FREQUENCY: BECAUSE THIS IS SUCH AN INTENSE PROGRAM, IT WILL TAKE YOU LONGER TO RECOVER. IN FACT IF YOU’RE A FAMILIER WITH WRITINGS OF PETER SISCO AND JOHN LITTLE, YOU WILL FIND THAT THE AVERAGE ‘POWER FACTOR RATING” OF THE 10 SETS METHOD IS ABOUT 8 BILLION. CONSEQUENTLY ONE TRAINING SESSION EVERY FOUR TO FIVE DAYS PER BODY PART IS PLENTY.

OVERLOAD MECHANISM: ONCE YOU’RE ABLE TO DO 10 SETS OF 10 WITH CONSTANT REST INTERVALS, INCREASE THE WEIGHT ON THE BAR 4% TO 5% AND REPEAT THE PROCESS. REFRAIN FROM USING FORCED REPETITIONS, NEGATIVES OR BURN SETS. THE VOLUME OF THE WORK WILL TAKE CARE OF THE HYPOTROPHY. EXSPECT TO HAVE SOME DEEP MUSCLE SORENESS WITHOUT HAVING TO RESORT TO SET PROLONGING TECHNIQUES. IN FACT AFTER DOIONG A QUADDRICEPS AND HAMSTRINGS WITH THIS METHOD, IT TAKES THE AVERAGE BODYBUILDER ABOUT FIVE DAYS TO STOP LIMPING.

BEGINNER / INTERMEDIATE PROGRAM PHASE 1
THIS IS A SAMPLE ROUTINE BASED ON A FIVE DAY CYCLE. ONCE YOU HAVE USED THIS METHOD FOR SIX WORKOUTS PER BODY PART, IT’S TIME TO MOVE ON TO A MORE INTENSIVE PROGRAM FOR A THREE WEEK PERIOD.

DAY 1 CHEST / BACK
(A) DECLINE DUMBBELL PRESS ( SEMI- SUPINATED GRIP, PALMS FACING EACH OTHER) 10 X 10 4 0 2 0 90 SECONDS REST
(A)CHIN-UPS (PALMS FACING YOU) 10 X 10 4 0 2 0 90 SECONDS REST
(B)INCLINE DUMBBELL FLY 3 X 10-12 3 0 2 0 60 SECONDS REST
(B)ONE ARM DUMBBELL BENT ROW 3 X 10-12 3 0 2 0 60 SECONDS REST
NOTE
REST 90 SECONDS BETWEEN EACH (A)EXERCISE AND EACH SUPER SET, REST 60 SECONDS BETWEEN EACH(B) EXERCISE AND EACH SUPER SET. 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 OVER TRAINING.

DAY 2 LEGS / ABDOMINALS

(A) BACK SQUAT 10 X 10 4 0 2 0 90 SECONDS REST

(A) LYING LEG CURL 10 X 10 4 0 2 0 90 SECONDS REST

(B) LOW CABLE PULL –INS 3 X 15- 20 2 0 2 0 60 SECONDS REST

(B SEATED CALF RAISES 3 X 15- 20 2 0 2 0 60 SECONDS REST
( LOW CABLE PULL-INS TAKE A WIEGHT LIFTING BELT AND BUCKLE IT. ATTACH IT TO A LOW PULLEY OR CABLE OF A CABLE CROSS-OVER 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).

NOTE
REST 90 SECONDS BETWEEN EACH (A) EXERCISE AND EACH SUPER SET, REST FOR 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET.

DAY 3 OFF (REST DAY)

DAY 4 ARMS / SHOULDERS

(A) PARALLEL BAR DIPS 10 X 10 4020 90 SECONDS REST

(A) INCLINE DUMBBELL HAMMER CURLS 10 X 10 4020 90 SECONDS REST

(B) BENT OVER DUMBBELL LATERAL RAISES 3 X 10-12 20X0 60 SECONDS REST

(B) SEATED DUMBBELL LATERAL RAISES 3 X 10-12 20X0 60 SECONDS REST

(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).

NOTE

REST 90 SECONDS BETWEEN EACH (A) EXERCISE AND EACH SUPER SET, REST 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET. X IN THE TEMPO MEANS TO MOVE AS FAST AS POSSIBLE,KEEPING THE WEIGHT UNDER CONTROL.

DAY 5 OFF (REST DAY)

BEGINNER/ INTERMEDIATE PROGRAM PHASE 2

AFTER SIX OF THOSE 5-DAY CYCLES, RECOMMEND YOU DO A THREE WEEK PHASE WHERE THE AVERAGE SET IS SIX TO EIGHT REPETITIONS AND DO FOUR TO SIX SETS PER BODY PART OVER A FIVE-DAY CYCLE OR YOU CAN DO ANY OTHER SPLIT PROGRAM THAT SUITS YOUR RECOVERY PATTERN. AFTER THIS THREE WEEK BLOCK. YOU CAN RETURN TO THE GERMAN VOLUME TTRAINING METHOD BY DOING THE FOLLOWING TEN SETS OF SIX REPETITIONS ROUTINE. IN THE EXERCISES THAT ARE PRESCRIBED FOR TEN SETS, USE A LOAD YOU’D NORMALLY BE ABLE TO DO TWELVE REPETITIONS WITH. THE GOAL IN THIS PHASE IS TO DO TEN SETS OF SIX WITH THAT LOAD.

SAMPLE TEN SETS OF SIX REPETITIONS ROUTINE

DAY 1 CHEST/ BACK

(A) INCLINE DUMBBELL PRESSES
10 X 6 5010 90 SECONDS REST

(A) WIDE GRIP PULL-UPS (PALMS FACING AWAY FROM YOU)
10 X 6 5010 90 SECONDS REST

(B) FLAT DUMBBELL FLY
3 X 6 3010 60 SECONDS REST

(B) BENT OVER ROW ( USE EZY BAR)
3 X 6 3010 60 SECONDS

NOTE
REST 90 SECONDS BETWEEN EACH (A) EXERCISE AND EACH SUPER SET. REST 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET.

DAY 2 LEGS/ ABDOMINALS

(A) BENT KNEE DEADLIFTS
10 X 6 5010 90 SECONDS REST

(A) SEATED LEG CURLS
10 X 6 5010 90 SECONDS REST

(B) TWISTING CRUNCHES
3 X 12-15 3030 60 SECONDS REST

(B) STANDING CALF RAISES
3 X 12-15 3030 60SECONDS REST

NOTE

REST 90 SECONDS BETWEEN (A) EXERCISE AND EACH SUPER SET. REST 60 SECONDS BETWEEN EACH (B) EXERCISE AND EACH SUPER SET.

DAY 3 OFF (REST DAY)

DAY 4 ARMS / SHOULDERS

(A) PARALLEL BAR DIPS
10 X 6 5010 90 SECONDS REST

(A) INCLINE DUMBBELL HAMMER CURLS
10 X 6 5010 90 SECONDS REST

(B) BENT OVER DUMBBELL LATERAL RAISES
3 X 10-12 20X0 60SECONDS REST

(B) SEATED DUMBBELL LATERAL RAISES
3 X 10-12 20X0 60 SECONDS REST

(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 WITHYOUR EARS AT THE TOP OF THE MOVEMENT).
DAY 5 OFF (REST DAY)

GERMAN VOLUME TRAINING FOR THE ADVANCED TRAINEE

FOR THE ADVANCED TRAINEE, VARIETY IN TRAINING IS EVEN MORE IMPORTANT TO ELICIT ADAPTATION. WITH THE ADVANCED TRAINEE, USE A SYSTEM CALLED THE FOUR PER CENT METHOD. THAT IS I INCREASE THE LOAD FOUR TO FIVE PER CENT EVERY WORKOUT FOR TWO WORKOUTS IN A ROW AND I REDUCE THE TARGET REPETITION BY ONE REPETITION FOR EVERY WEIGHT INCREASE. THEN I REDUCE THE WEIGHT FOUR TO FIVE PER CENT AND INCREASE THE REPETITION BRACKET TO ITS ORINGINAL STARTING POINT. SINCE THIS IS VERY MATHMATICAL,LETS LOOK AT AN EXAMPLE THAT WILL CLEARLY ILLISTRATE THE POINT.

LETS SAY YOU CAN BARBELL CURL 100 LBS FOR 12 STRICT REPETITIONS AND YOU HAVEN’T BEEN ABLE TO INCREASE THE AMMOUNT OF REPETITIONS OR WETGHT ON THIS EXERCISE. HERES A SAMPLE ROUTINE THAT WOULD INCREASE YOUR CURLING STRENGTH.

WORKOUT 1
10 X 6 @ 110LBS

WORKOUT 2
10 X 5 @ 115LBS

WORKOUT 3
10 X 4 @ 120LBS

WOKOUT 4
10 X 6 @ 115LBS

WORKOUT 5
10 X 5 @ 120LBS

WORKOUT 6
10 X 4 @ 125LBS

WORKOUT 7
TEST DAY, AT THIS POINT, YOU WOULD CURL 120LBS FOR 12 REPETITIONS, A 9% GAIN OVER 6 WORKOUTS.

HERES AN EXAMPLE OF THE GERMAN VOLUME TRAINING METHOD WITH THE 4% TO 5% METHOD FOR SOMEONE WHO CAN BENCH PRESS 300LBS FOR 10 REPETITIONS STRICT FORM.

WORKOUT 1
10 X 5 @ 300LBS

WORKOUT 2
10 X 4 @ 315LBS

WORKOUT 3
10 X 3 @ 330LBS

WORKOUT 4
10 X 5 @ 315LBS

WORKOUT 5
10 X 4 @ 330LBS

WORKOUT 6
10 X 3 @ 345LBS

WORKOUT 7
TEST DAY AT THIS POINT, YOU WOULD BENCH PRESS 330LBS FOR 10 REPETITIONS.

TO RECAP, PERFORM THE BEGINNER/INTERMEDIATE PHASE 1 PROGRAM FOR SIX WEEKS ( SIX FIVE-DAY CYCLES). THEN PROGRESS TO THE BEGINNER/ INTERMEDIATE PHASE 2 PROGRAM FOR THREE WEEKS, AFTER THAT, YOU’LL BE READY TO GRADUATE TO THE ADVANCE PROGRAM.
THIS PROGRAM IS ELEGANT IN ITS SIMPLICITY, BUT THATS WHAT THE GERMANS DO BEST. JUST ASK ANY MERCEDES BENZ OR BMW OWNER.

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