I think every Fitofy article should start with "There is never ONE RIGHT WAY TO TRAIN". We love High Intensity / Brief Workouts, Every Minute on the Minute Workouts, Low Reps, High Reps, and many other types of training. Today, we talk about German Volume Training.
As the name implies, German Volume training focuses on a crazy amount of volume per exercise per bodypart. We love these kind of workouts because they hold true to what we believe, which is...
1. Keep your workouts simple
2. Focus on getting stronger.
With German Volume Training (or GVT), you pick one exercise per body part and do 10 sets of 10 reps for a total of 100 reps (for those lacking serious math skills). If you are able to do 10 reps for each set, increase your weight by 5 lbs for the next workout. It's that simple. If you are NOT able to do 10 reps for 10 sets, then keep the weight the same and try again next workout.
How do I pick the right weight?
We recommend picking a weight around 60% of your One Rep Max. So for example, if can do an Incline Barbell Press for 225 lbs for one, you should start with 135 lbs. If you are terrible at math, just ask us below. We'll help you out.
Now to apply it, we will be doing both Chest AND Back this workout, and will include a couple auxiliary exercises to finish out the workout.
Enjoy!
-Fitofy
The Workout
Incline Barbell Press
10 Sets
T-Bar Rows
10 Sets
Cable Crossovers
3 Sets
Close Grip Pulldowns
3 Sets