Find out what German volume training is like
The German volume training or routine ten x ten is presented as a very interesting alternative to get out of stagnation when a volume routine is carried out without great results. Thanks to this exercise class, essential muscle gains are achieved by recruiting a large number of motor units. The stimulation of hypertrophy as well as the change of work routine will help to create a suitable environment for hypertrophy.
What exactly is German volume training?
The German volume training system consists of a 4-week routine. As it is a very intense activity, it will not have an enormous prolongation in time. Basically it is necessary to focus on a series of exercises that are going to consist of ten series of ten reiterations, with training cycles of 5 days. Even before you start, it is essential to ask questions with a personal trainer and ask for recommendations and supervision throughout the first few days.
The primary exercises are done with sixty percent of the weight you can displace or with a weight with which you could perform up to twenty repetitions. If the maximum lift in the squat is fifty kilograms, your series of squats would be thirty kilograms.
The German volume training routine focuses on whole-body work in 3 days, with 4 sessions per week. That would mean starting the first day of the week with routine 1, doing routine two on Tuesday, resting on Wednesday, and doing routine three on Thursday. On Friday we will start again with routine 1, resting on the weekend and continuing with routine two next Monday, and in this way consecutively.
The most notable aspects of the German volume training system are the following:
- Cadence of repetitions: for long-distance exercises, a four-0-two cadence will be used, with 4 seconds for the eccentric phase, no pause at the end of the course and 2 seconds for the concentric phase. For small muscles or those with a short distance, on the other hand, the cadence will change, being two-0-two, and will be carried out in biseries, with exercise 1 + exercise two and longer rest.
- The weight to be lifted: the weight with which you are going to work is going to be sixty percent over the maximum capacity. At first glance may seem very little weight, but with so little rest and ten series, at the end of the session we will end up suffering an essential physical wear. By the time the ten series are completed at sixty percent, it’s going to be the right time to raise the weight by four percent.
- Pause between sets: the breaks may not exceed ninety seconds in the basic exercises, nor one minute in the biseries of accessory exercises.
German routine 10×10 to gain volume
Do you want to gain muscle mass? The German volume training has basic exercises (ten x ten) and certain accessories. (three x ten). The work is done in biseries: ten x (A1 + rest + A2 + rest) and ten x (B1 + rest + B2 + rest). Now, we show you a conventional case:
Day 1: Chest and back
- A1 – Banking Press: with ten series, ten reiterations, four-0-two cadence and ninety seconds rest.
- A2 – Dominated with different grips: with ten series, ten reiterations, four-0-two cadence and ninety-second rest.
- B1 – Dumbbell opening on inclined bench: three sets, ten reiterations, two-0-two cadence and sixty seconds rest.
- B2 – Rowing on a seated pulley: three series, ten repetitions, two-0-two cadence and sixty seconds rest.
Day 2: Abdominal-Leg
- A1 – Sentadilla: ten series, ten reiterations and four-0-two cadence, with ninety-second rest.
- A2 – Lying femoral curl: ten series, ten reiterations, four-0-two cadence, with ninety-second rest.
- B1 – Abdominal cruch: three series, ten reiterations, two-0-two cadence and sixty-second rest.
- B2 – Inverted Crunch: three series, ten reiterations, two-0-two cadence and sixty-second rest.
Day 3: Biceps-triceps and shoulder
- A1 – Parallel triceps backgrounds: with ten series, ten reiterations, four-0-two cadence and ninety-second rest.
- A2 – Hammer curl: with ten series, ten reiterations, four-0-two cadence and ninety-second rest.
- B1 – Inclined dumbbell side lifts: three sets of ten reptitions, two-0-two cadence and sixty-second rest.
- B2 – Side dumbbell lifts seated: three sets of ten reptitions, two-0-two cadence and sixty-second rest.
Keep in mind that this routine can be tailored to the needs of each of them. For more information, we recommend that you consult with a qualified trainer or monitor.