German Volume Training – how to boost your muscle size
Training takes place four days a week. Per unit, a muscle group is trained at 60% of maximum load and in a completely concentrated way. Professionals work on up to two muscle groups per unit, thus preventing their workouts from becoming too monotonous.
The training plan should be maintained for six weeks.
The major exercises are completed with ten sets of ten reps each. This type of training uses lower weights – although this is not as easy as it sounds because the training impulse with lots of identical reps promotes muscle growth. If two muscle groups are the focus of the workout, you can switch after each set – this leads to variation and hypertrophy.
If you are fit enough to complete all sets and reps perfectly, you should increase the weight by up to 2.5 kg. The first training phase should be carried out for three to four weeks.
In phase two, you will start working out with much heavier weights, but fewer reps. You should be able to do six reps of each – the weight should be increased to push you to your limits.
Training unit A focuses on the chest and triceps. Training unit B focuses on the legs and calves. Training unit C works on the
muscle groups in your back and biceps. In training unit D, the focus is on the neck and shoulders.
|Bench presses||10||10||60-90 secs.|
|Incline bench presses with dumbbells||10||10||60-90 secs.|
|Lying overhead extensions with the EZ bar||10||10||60-90 secs.|
|Overhead cable extensions||10||10||60-90 secs.|
|Lying leg extensions||10||10||60-90 secs.|
|Lying leg curls||10||10||60-90 secs.|
|Standing calf raises||10||10||60-90 secs.|
|Cable rows||10||10||60-90 secs.|
|T-bar rows||10||10||60-90 secs.|
|Barbell drag curls||10||10||60-90 secs.|
|Alternating standing dumbbell curls||10||10||60-90 secs.|
|Barbell shrugs||10||10||60-90 secs.|
|Barbell presses||10||10||60-90 secs.|
|EZ bar shrugs (standing rows)||10||10||60-90 secs.|
|Crunches with extra weights||10||10||60-90 secs.|