Building muscles with German volume training

There are many training methods with which you can train your muscles. However, a particularly very effective way is German Volume Training. The exhausting training was developed 50 years ago by a weightlifter named Rolf Feser but is still considered one of the best training methods for muscle growth. Here is what it is all about:

What is German Volume Training?

German Volume Training is also called the ten-sets-method. According to serious studies, you can build up five kilos of muscles within six weeks, even when you are a well-trained athlete. But there are a few things you have to consider:

• German Volume Training consists of two exercises with 10 sets and 10 repetitions each and two exercises with 3 sets and 10 repetitions each. The breaks between the sets are significant. 60 seconds for the upper body and a maximum of 90 seconds for the lower body.

• The weight should correspond to 60 percent of your repetition maximum, and you should move the weights at medium speed and without a break.

• You should do only complex or multi-joint movements. Isolation exercises are not recommended.

• After a workout, you should allow your trained muscles a 48-hour break due to the strain.

Only suitable for well-trained athletes

German volume training is highly intensive and very stressful for your body. In addition to that, you should master all the exercises in a technically correct way. Therefore, it is best to train with a partner who can control and help if necessary. A training schedule could look like this: It is divided into three units per week, preferably with a break of one or two days in between.

First training day of the week (Chest and Back)

• Chest press with barbell. 10 to 10 repetitions with 60 seconds rest.

• Lat pulldown. 10 to 10 repetitions with 60 seconds rest.

• Chest flys. 3 to 10 repetitions with 60 seconds rest.

• Barbell row. 3 to 10 repetitions with 60 seconds rest.

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Second training day of the week (Legs and Abs)

• Forward Lunges. 10 10 repetitions with 90 seconds rest.

• Barbell squat. 10 to 10 repetitions with 90 seconds rest.

• Lying Leg Curls. 3 to 10 repetitions with 90 seconds rest.

• Toe reach with weights. 3 to 10 repetitions with 60 seconds rest.

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Third training day of the week

• Barbel curl. 10 to 10 repetitions with 90 seconds rest.

• Side lateral raise. 3 to 10 repetitions with 60 seconds rest.

• Upright row. 10 to 10 repetitions with 90 seconds rest.

• Frontal raise. 3 to 10 repetitions with 60 seconds rest.

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