German Volume Training

Here is a blog for those who are struggling to put on size. German Volume Training is a guaranteed way of putting on size and muscle. Famous in NFL squads to add size during the off season, German Volume Training is the perfect way to add size. FAST! So how does it work. German Volume Training involves you taking one exercise for a body part and doing 10 sets of 10 reps at 60% of your 1RM. You pair two different muscles and then superset the exercises to really work you. This will really push you and while you may not feel it at the start you definately will be at the end. There are many ways to split the programme up but here is a rough idea. With the programme make sure you rest a day in between workouts and leave 5-7 days before doing the same workout again.

Day 1: Chest and Back

Flat Dumbbell Presses - 10 sets of 10 reps
Superset with
Chin Ups - 10 sets of 10 reps

Incline Dumbbell Flyes - 3 sets of 10 reps
Superset with
Bent Over Row - 3 sets of 10 reps

Day:2 Rest

Day 3: Legs and Abs

Barbell Squat - 10 sets of 10 reps
superset with
Straight leg deadlift - 10 sets of 10 reps

Hanging knee raise - 3 sets of 10 reps
superset with
Calf Raise - 3 sets of 10 reps

Day 4: Rest

Day 5: Shoulders and Arms

Dips - 10 sets of 10 reps
Superset with
Incline Dumbbell Curl - 10 sets of 10 reps

Lat raise - 3 sets of 10 reps
Superset with
Upright Row - 3 sets of 10 reps

Day 6: Rest
Day 7: Light cardio if you want or rest