German volume training is often referred to as German Volume Training and it is a great way to add muscle size in a short period of time.
The basic idea of this style of training is to do 10 sets of 10 reps for an exercise with the same weight. In theory this sounds easy but its not. In reality you do not actually do 10 sets of 10 reps in 10x10 training because if you choose the right weight you wont manage it.
After your first 3-4 sets you should notice a drop in the number of reps you do and for some strange reason after 7-8 sets your strength increases and you may find you can do 10 again. This sounds weird but its true, try it for yourself.
10 x 10 volume training is one of my favorite style of training because its simple and it works. The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise.
Your training split when doing 10 x 10 volume training should look  something like this:
Day 1: Chest and back
Day 2: Off
Day 3: Legs and abs
Day 4: Off
Day 5: Arms and shoulders
Day 6: Off
Day 7: Off
REPEAT
You are going to need a day off between workouts and a week between re training each body part due to the amount of stress you will be subjecting each body part to. You will ache for days after each workout especially if you are totally new to training.
Ideally you should get a few months of training under your belt before you attempt this workout.
Like with any workout you should be tracking your progress with a weight lifting journal. You should be recording sets, reps and weights used. If you do not have a journal then you can download and print a free one from this site. Get a free training diary.
Starting Weight
The goal of the 10 x 10 Volume Training method is to complete 10 sets of 10 reps with the same weight for each exercise. You should start with a weight you could lift for 20 reps to failure if you had to.
Rest
Should should rest for 60 seconds between each set. Time this with a watch so there is no cheating.
Tempo
This is how fast you lift and lower the weight. You should use a 402 tempo. Take 4 seconds to lower the weight and two seconds to raise it. The 0 means do not pause at the top or bottom of the movement.
Exercises
Because you are only doing one exercise per body part you should pick a large compound movement that involves as many muscles as possible to get the most of the 10 x 10 volume training method.
Examples of compound movements:
Bench Press
Pull Ups
Deadlifts
Squats
etc.
Example Workout
Here is a basic example of a 10 x 10 training workout using the training split as outlined above.
Chest and back
Incline Bench Press
Bent Over Barbell Row
Legs and abs
Squats
Lying Leg Curls
Hanging Leg Raises
Arms and shoulders
Dumbbell Hammer Curls
Arnold Press
Dips
These are just examples and you can choose which every exercises you want, when you plan your workout.
You shouldn't use this style of training for more then 6 weeks, 4 is ideal, as it puts your body under a lot of stress and you need to recover. Not to mention your body will get used to the workout and adapt to it. I'm a fan so changing my workout every few weeks to keep my body guessing.
Get Your FREE Muscle Building Success Kit
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle. 
- How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
- The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
- Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
sayt
|
