Today was Chest/tris day and I decided to experiment with some German Volume Training. I have tried it a few times before on Leg day and found it very effective.
The idea of German Volume Training is to complete 10 sets of 10 reps with the same weight throughout. This form of working out is seen to be very beneficial for gaining lean muscle mass.
Finding a weight can be hard to start out with, so heres my tips:
How does it work?
The key idea of this form of training is that it puts a high amount of stress on your muscles and several motor units within the body. This stress, forces the muscles to develop and growth will occur.
Do I need lifting experience to try this?
YES! if you are a beginner, do not try this form of exercise as you will most like hurt yourself. Even for more advanced lifters GVT can be somewhat painful and uncomfortable. It is a very demanding form of exercise.
What are the best exercises to include GVT into?
I would advise avoiding isolated exercises (such as bicep curl etc). You will want to stick to more compound exercises (such as squats, dead lifts and military presses). This will work not only 1 muscle group, but several.
Resting between sets?
A common rest period for GVT is 60-90 seconds between sets, however this depends on the person, and their experience. For maximum progression, you will want to time and keep track of your rest periods.
If you are considering including this type of training into your routine, make sure you are getting sufficient rest time between workouts as GVT is very demanding on the body. You should only be training the same body part every 5 days (for example, only 1 leg day every 5 days).
The idea of German Volume Training is to complete 10 sets of 10 reps with the same weight throughout. This form of working out is seen to be very beneficial for gaining lean muscle mass.
Finding a weight can be hard to start out with, so heres my tips:
- Use a weight that is roughly 60-70% of your 1RM load.
- You should be able to lift this weight for 20 reps if you had to
- Most importantly... trial and error!
How does it work?
The key idea of this form of training is that it puts a high amount of stress on your muscles and several motor units within the body. This stress, forces the muscles to develop and growth will occur.
Do I need lifting experience to try this?
YES! if you are a beginner, do not try this form of exercise as you will most like hurt yourself. Even for more advanced lifters GVT can be somewhat painful and uncomfortable. It is a very demanding form of exercise.
What are the best exercises to include GVT into?
I would advise avoiding isolated exercises (such as bicep curl etc). You will want to stick to more compound exercises (such as squats, dead lifts and military presses). This will work not only 1 muscle group, but several.
Resting between sets?
A common rest period for GVT is 60-90 seconds between sets, however this depends on the person, and their experience. For maximum progression, you will want to time and keep track of your rest periods.
If you are considering including this type of training into your routine, make sure you are getting sufficient rest time between workouts as GVT is very demanding on the body. You should only be training the same body part every 5 days (for example, only 1 leg day every 5 days).