Strength training comes in many different shapes and sizes. Variation is essential when your weight training if you want to see results and continuously improve yourself. The human body is designed to adapt to new challenges, and this is one of the main reasons that people find themselves stuck in training plateaus. German volume training is just one of many ways to change the game, and what a beast it is.

Basis

Man deadlifting

First things first; we need to look at what German volume training actually is. It's one of the more simplistic training styles that are available, but that doesn't make it any less effective. It has its advantages and its disadvantages, but so does everything.

10x10

The basis of the training style is to use a weight at around 60% of your maximum capabilities first of all. Once you know what that is and you're comfortable with it, you need to be doing 10 sets of 10 repetitions. This sounds tedious, and it may well be, but it works. You may also find that the first five sets or so feel wasted, and they aren't as effective as they should be, but once you get past the halfway mark, you'll be glad you kept with the lower weight. Trust us.

60 Second Rest

Between sets, you need to be looking at constant, consistent rest periods. 60 seconds is usually a pretty good benchmark for the best possible results. As you fatigue, you will; likely see the temptation to take much longer rests between sets, but don't do it! Stick with it, and you'll reap the rewards!

One exercise

The beauty of the German Volume Training method is that it's a whole ten sets. It seems obvious, but it's the only exercise that you'll be doing per muscle group. That means you can do that as your whole chest workout, just by using a bench press! Because of how hard you're going to be working your muscles, you should go for the biggest exercises per muscle group. Pick a good, strong compound exercise rather than an isolation exercise for the best results!

Considerations

The strange training style and its intensity means that you need to make a few special exceptions to your usual training rules. There are a few unique features to the training style that you won’t be used to, and you really need to keep them in mind at all times if you want to make the most of the workout style and keep yourself safe.

Rest

woman relaxing

The most significant difference that you won't be used to is the intensity caused issues. Because of the sheer grit that it requires and how immensely hard you're going to be working the same muscle group by doing so many sets, you need to take more rest between the same workout. Instead of the usual 48-hour rest period between training the same muscle group twice, you need to be looking at double that. Most people using this method would use it for four different muscle groups on four different days and only do them once a week.

Lean Mass Builder

So, is it all worth it? German volume training is a proven lean mass builder, and it boasts huge strength improvements. If you want to get bigger and stronger in ways your current workouts just aren't offering you; you've found your answer. It's an incredible training style that you need to utilise for huge results. Just be careful and do your homework!

Why not try it out for yourself for a week and see what it can do for your training? Here’s a quick look at what you can do for a week, taking a break in between days to ensure that you are sufficiently resting and not training the same muscles too close together in any way.

Day Exercise Reps
1 Bench Press 10
2 - -
3 Deadlift 10
4 - -
5 Shoulder Press 10
6 - -
7 Squat 10

 


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.