german volume training is also known as a “10 x 10 workout plan“. 10 sets of 10 reps) along with a rigid rest structure that makes it more difficult. also in this workout plan, you’ve to select a proper weight that you can lift for 10 sets without dropping weight or without taking any support from others. 10 sets of 10 reps each)with a rigid rest structure that makes it even more difficult and effective.
see full disclosure german volume training (gvt) is a hypertrophy program designed by charles poliquin to shock the muscles with a significant increase in volume through 10x10 sets. i’m not here to argue about what is the “correct” or “true” version of the routine. utilizing only phase 1 would result in this being a 4 week training program, while running both phases will extend the total length of the program to 7 weeks. to give you an idea of the training sequence, here is what phase 1, week 1 looks like: day 1 of week 2 is a rest day, as a rest day follows the legs & abs workout.
do you continue your normal training schedule and up your calories, or do you try and change your regime to grant the fastest mass and strength gains in the shortest timeframe? german volume training is a system that employs punishing amounts of reps to increase muscle hypertrophy and create lean mass. by performing 10 sets of exercises, your muscles must adapt to cope with the increased workload and therefore grow. for people looking to quickly add mass, german volume training has the following benefits for bulking: unless you want to feel sluggish and bloated, most traditional bulking cycles should be short.
it's been used for close to 50 years and was popularized in the early 90s by coach charles poliquin. you get an accumulation of fatigue due to the high volume, long time under tension for each set, and incomplete rest periods. the wrong interpretation is that you need to have at least 80 percent of your max on the bar. the key element of gvt is that you accumulate fatigue from set to set because of the incomplete rest. it makes the ten sets of ten reps better because, in the early sets, you can get a lot of maximally effective reps instead of "wasting" these sets. fans of gvt will often say, "the east german olympic lifters used 10x10 to gain five kilograms of muscle and go up a weight class."
if you want to increase your volume, the most sensible way to do it is to increase the number of sets you perform. the second workout follows a similar pattern but works the front and back of your thighs. pull the bar up to touch your sternum and then lower under control. why the aim of this superset is to work both the front and back of your thighs.