Fast Muscle Growth With German Volume Training Method

I mentioned the 5X5 training method for fast muscle growth. The next fast and high muscle growth building program I will cover is German Volume Training. This is somehow similar to the 5X5 program in that it is calling for a higher set number too. However, it differs in that its rep ranges are much higher, reaching as much as ten reps for each set.

The German Volume Training program is designed to focus daily on two main muscle groups. You’ll be alternating between the focus muscle groups over the course of three days a week.

Pros

For those of you who are more advanced in training, this type of workout can help you achieve fast and impressive muscle growth. If you are also following proper nutritional protocol, you will be able to build a very high pace some bulky muscle mass.

Do not make the mistake of not pay enough attention to your nutrition on this program. If you do so, after a short period of time, you expose yourself at a much higher risk of burning out. If you really want to achieve good results with the German Volume Training program, in order to support your muscle growth you have to eat a higher calorie diet.

Cons

If you are planning a lot of additional sports activity, similar to the 5X5, you may run into some problems. You will typically need to reduce everything else so the body can have enough time and energy to progress and recover.

Another con of this program is that it might not be the best idea in case that you are interested in maximum strength development. You usually require a lower rep range for pure strength gains, while this program pushes your rep range a bit further.

German Volume Training comes with some advanced variations that bring the rep range lower. This is especially good for allowing using more weight in your training.

Sample Workout

You are to select one compound exercise for each group of muscle for this German Volume Training workout protocol. Each of these muscle groups will be hit hard with ten sets of ten reps. Once you complete those, you can add a few isolation exercises as well. They are particularly useful. However, if you prefer so, you can bring them down to only 2 or 3 sets of 10-15 reps.

Try keeping up the pace of the workout. Maintain your rest at 60-90 seconds. Since you are performing the higher rep range of 10 reps, you will not be able to using as high of a weight as when you perform only a 5-6 rep protocol. Ensure to accordingly adjust your load. It is recommended to start at 50-60 percent of your 1 rep max.

Break up your workout into three different days: legs and abs, chest and back, and then shoulders and arms. Have a full weekend for recovering and take one day off between workouts.

Workout Exercises

 

  1. Dumbbell Bench Press

10 sets of 10 reps

 

  1. Bent Over Barbell Row

10 sets of 10 reps

 

  1. Incline Bench Pull

3 sets of 10-15 reps

 

  1. Butterfly

3 sets of 10-15 reps

 

  1. Barbell Squat

10 sets of 10 reps

 

  1. Seated Calf Raise

3 sets of 10-15 reps

 

  1. Sanding Calf Raises

3 sets of 10-15 reps

 

  1. Hanging Leg Raise

3 sets of 10-15 reps

 

  1. Dumbbell Bicep Curl

3 sets of 10-15 reps

 

  1. Barbell Shoulder Press

10 sets of 10 reps

 

  1. Cable Lying Triceps Extension

3 sets of 10-15 reps

 

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Mike Thomson

Mike Thomson

I'm interested in bodybuilding, martial arts, and Korean pop. I also enjoy tech gadgets, following the latest fashion trends, traveling and playing video games.
Mike Thomson

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Mike Thomson

I'm interested in bodybuilding, martial arts, and Korean pop. I also enjoy tech gadgets, following the latest fashion trends, traveling and playing video games.

2 thoughts on “Fast Muscle Growth With German Volume Training Method

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  • February 7, 2018 at 3:40 pm
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    Thank you for writing this tremendous top quality article. The information in this material confirms my point of view and you really laid it out well. I could never have written an article this good.

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