German Volume Training is a weight training program that involves ten sets of ten repetitions of a particular exercise, done at approximately half of the athlete’s maximum lifting capacity. It is an effective way to add muscle mass quickly, but should be done with the guidance of a professional trainer and with sufficient rest between training days.
Popularized in the 1970s in Germany, the German volume training program is a weight training program in which the athlete performs ten repetitions within ten sets of a particular exercise. The German Volume Training Program is a quick and effective way to add muscle mass quickly, and many athletes see noticeable results in about six weeks when combined with a healthy diet. However, the training is intense, and it is best to see a professional trainer before delving into German volume training.
German training volume training should be done approximately three times per week with sufficient rest between training days. The most efficient way to do this is to target specific muscle groups for one day’s training, then move on to another muscle group another day. On the first day, for example, an athlete may choose to work the back muscles in combination with the chest muscles. The next training day, the athlete can target the legs and core muscles, such as the abs. On the third day of training, the athlete will target the arms, shoulders and neck. Between training days, the athlete should take a rest day to allow the muscles to recover properly.
Lifting weights is not the goal of German volume training; instead, the athlete will lift approximately half of his or her maximum lifting capacity. If an athlete can bench press a maximum of three hundred pounds (136 kilograms), for example, that athlete will choose a weight that is about half the maximum weight, or about 150 pounds (68 kilograms). This will allow the athlete to successfully complete the ten repetitions required for the German volume training model.
A typical training day will start with an exercise. The athlete will perform ten repetitions of the exercise, then rest for a short period of time. Then he will do another set of ten reps and rest again. The athlete will repeat this process ten times in total with the same exercise before moving on to the next exercise. A training day generally consists of four to five total exercises, each with ten repetitions in each of ten sets. Many athletes who do this exercise feel like they aren’t accomplishing much at first because the weight feels too light. However, the German volume training session has a cumulative effect, and by the end of the workout, the muscles will have been fatigued enough for the athlete to notice results.
Protect your devices with Threat Protection by NordVPN
