German Volume Training
(10 sets of 10 reps)

If you are at a plateau in your training or would just like to try
something different, you should give the "German Volume Training"
method a try. This is a great program for packing on muscle mass
quickly. Gains of ten lbs or more in six weeks are not uncommon!

The "German Volume Training" method is easy to follow. The goal is
to do ten sets of ten reps with the same w eight for each exercise.
You need to start off with a light w eight, approximately 50-60% of
your 1 rep max w eight. For example, if you can squat 300 lbs for
1 rep, then you would use between 150 and 180 lbs for working out
with this exercise.

For this workout you do only 1 compound exercise for each body part.
Some good exercises include:

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs,
etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls,
3 sets of tricep push downs, 3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give
your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel
easy, but as you progress through the workout the sets will get
harder as you fatigue. When you can complete all 10 sets of 10
reps with good form increase the w eight by 5%.

Give this program a try for 6 weeks and I am sure that you will
be pleased with the results.


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