German Volume Training Workout

http://muscle-building-coach.com Try this german volume training workout for gaining more muscle in just a few short weeks.

Each bodypart will be training once a week to allow you to recover from each workout.

Mondays: Chest & Back
Dumbbell bench press 10 x 10
Barbell rows 10 x10
Dumbbell Pull overs 3 x 12




Wednesday: Legs & Shoulders
Squats 10 x 10
Deadlifts 10 x 10
Shoulder press (dumbbell) 10 x 10




Friday: Arms
Barbell Curl 10 x 10
Close grip bench press 10 x 10
Dips 3 x as many as you can




Perform this workout over the next 4 weeks and see how good it is at building mass. After the 4 weeks swap each of the exercises for a different one for that bodypart for the next 4 weeks. In 8 weeks you should make some excellent gains in muscle size.

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• workout
• muscle building
• workouts
• german volume training

[BrianDWalker3445]

@RedHorizon100 lol I agree! and this template is incorrect. Arms are supposed to be done with Delts in GVT. This person is a moron!! Only pussies and beiginners go the the gym and spend the whole day on arms. That Wednes is so overtrained!!! How can someone do an overhead press after doing 100 reps of squats and 100 reps of deads. Guess this was deigned for those that deadlift with just a quarter on each side and squat 2 inches deep

[frankenbat]

it's better to just do 5 compound exercises (bench, row, OH press, squat, romanian deadlift), one exercise each day of the work-week, otherwise you'll overtrain on this routine. also, you start with a weight you fail with at 10 reps, keep using it until you can do 10 sets of 10, then add enough weight to bring you back down to a 10 rep fail, repeat. that's how REAL GVT works.

[endermid]

can I do a 6 x 6 if I want to do pull ups

[xanthromera]

@billysue2 That's why you think it works, because you're not primarily concerned with muscle growth. Other sports don't require high levels of muscularity, just pound for pound strength.

[billysue2]

@xanthromera growth occurs during recovery so that wouldnt be a problem but due to individual differences it will be too much for some.I dont know anybody on steroids and dont involve myself with bodybuilding pussies,only athletes.

[xanthromera]

@billysue2 Yeah I get it. I have tried volume training and trained with others that have tried it. Most enthused trainers will learn to cope with the immediate stress. The problem is you are unnecessarily stressing the muscle and putting yourself in a constant state of repair. More time is required for recovery so less time available for growth.

Think about how many steroid free trainers you know that are gaining on volume workouts.. None.

[billysue2]

@xanthromera its just a very high volume workout fatigueing the exact same motor unit pool repeatedly,so your going to get a lot of total protein degradation followed by build up.I can see that some people will not be able for the workload and also that advanced trainees would need heavier weights in lower rep ranges to get the same effect

[xanthromera]

Scientifically this system makes no sense. The only people who will get any benefit from it are those who are extremely genetically gifted and/or those on significant frequent gear cycles.

HIT is superior.

[Gamebredpitbull]

GMV training really works.Strength and size go through the roof in only 6 weeks.Keep Squats and Deadlifts on different days, after 10 sets of 10 deadlifts you won't even remember the alphabet.