German Volume Training
German volume training has been around for ages but in the modern bodybuilding era it is rarely ever talked about anymore. Volume training was believed to have been introduced by weight training coaches in and around
The idea behind German volume training is very simple but the effects can be long lasting if performed correctly. Like any training routine, German volume training is only effective if done on occasion. No routine is super effective if done all the time as the body quickly adapts to the same routine and then growth is limited. German volume training is performed doing the same exercise for 10 sets of 10 reps using the same weight for all 10 sets. It’s really that simple in basic terms. However, if you want serious growth out of this style of training you need to find the right weight to begin with.
With German volume training it’s important to remember that your first set will be the easiest and your last of 10 sets will no doubt be your hardest and heaviest. The weight stays the same for every set but your body becomes slightly more fatigued after each set. This is why it’s necessary to find a weight that you will be able to life for a total of 10 sets for 10 reps. The ideal weight is one that by the tenth set you will only just be able to lift it for 10 reps to the point of absolute failure. If you do the tenth set without too much difficulty there is no point to the exercise but when performing German volume training properly you will be at the point of physical exhaustion by the end of the tenth set. It due to this overwhelming intensity that you are able to stimulate immense growth when cycling this routine with your regular style routine.
When incorporating German volume training into you big arms routine you would be best to stick to the basic exercises when doing it. Let’s say you were training biceps for 10 reps of 10 sets, I’d recommend choosing a simple but highly effective bicep builder like standing barbell curls or alternate dumbbell curls. However, it’s completely up to you. The one great thing about bodybuilding training is that there is almost an unlimited number of possibilities when it comes to exercises and training that it keeps it more enjoyable to mix it up a bit. Having said that you could even choose to do 10 sets of seated preacher curls if you wanted or any other exercise you would like to experiment with.
The same thing goes for triceps and forearms, the German volume training technique can be used for all body parts and is more about finding the ideal weight for you and the exercise than anything else. If you find the weight that you can only just complete the final tenth set with you are on the right track. German volume training is just one more style of weight training to add to your list of possible routines on any given training day. It might just be the training routine to help you push past that sticking point and get you back on the road to gaining more muscle mass.
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March 9th, 2007 at 6:55 pm
[…] more and feel like I have to face a new mini challenge against myself each week. You could also try German volume training to mix up your workouts even […]