Add Muscle Quickly With This Program!

I was introduced to German Volume Training my freshman year in college by a fellow classmate with family members in the fitness industry. At the time, I had not heard of anything like it so I figured I would give it a shot. German Volume Training (GVT) involves super-setting two opposing, compound exercises. For example, the first day is Chest and Back. On this day your workout would look like the following:

1A- Incline Dumbbell Bench Press- 10 sets of 10 reps

1B- Bent Over Barbell Row- 10 sets of 10 reps

2A- Flat Dumbbell Chest Fly- 3 sets of 12 reps

2B- Lat Pulldown- 3 sets of 12 reps

As you see, there are only 4 total exercises in most of these workouts but if done right, this may end up being your favorite workout! In the first month of German Volume Training I gained 10 pounds of muscle! Now this does not guarantee you will have the same luck, but if you have never done this before you have the potential to put on muscle mass quick. You also want to use a weight that you will be able to do all 10 sets. An easy way to determine this is to take a weight you can normally do for 15-20 reps and use that weight. It will seem easy the first couple of sets but keep going, it catches up quick! Your rest periods should be about 1- 1.5 minutes after each superset. When performing the exercises, you should maintain a two count pace during both the eccentric and concentric portions of the exercise. Here are the remaining workouts I used in my GVT program:

Legs/Abs

1A- Barbell Squats- 10 x 10

1B- Seated Leg Curls- 10 X 10

2A- Seated Calf Raises- 3 X 12-15

2B- Ab Crunch Machine- 3 X 12-15

Arms and Shoulders

1A- Dips- 10 sets of 10 reps

1B- Incline Dumbbell Curls- 10 X 10

2A- Dumbbell Lateral Raises- 3 X 12-15

2B- Dumbbell Bent Over Lateral Raises- 3 X 12-15

This program should be repeated every 5 days as shown below:

Day 1- Chest and Back

Day 2- Legs and Abs

Day 3- Rest

Day 4- Arms and Shoulders

Day 5- Rest

After Day 5 you will go back to Day 1 and repeat the cycle. After you have completed each workout 6 times, you will move on to the second phase of German Volume Training which I will cover in a later article! Good Luck!


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