What is the German training volume?
popularized in the 1970s in Germany, German volume of training is a program of strength training in which the athlete performs ten repetitions in ten sets of specific exercises. The training program for the German volume is a quick and effective way to quickly add muscle mass and many athletes see noticeable results in about six weeks in combination with a healthy diet. However, the exercise is intense and it is best to see a professional coach before immersed in the German volume training.
German training exercises should be performed about three times a week with sufficient rest between the days of training. The most effective way to achieve this is to target specific muscle groups for one -day training and then move to another muscle group next day. On the first day, for example, the athlete may decide to work on the rear muscles in combination with the muscles of the chest. The next day of the exercise, the athlete can target the feet and core muscles such as ABS. The third day of exercise, athlete turns outLep the arms, shoulders and neck. Among the training days, the athlete should take rest to allow the muscles to recover properly.
severe weightlifting is not the aim of the German union; Instead, the athlete raises about half of his maximum lifting capacity. If the athlete can press a maximum of three hundred pounds (136 kilograms), for example, this athlete chooses a weight that has about half the maximum weight, or about £ 150 (68 kilograms). This allows athletes to successfully complete the ten repetitions necessary for the German volume training model.
A typical training day begins with one exercise. The athlete performs ten repetitions and then rests for a short time. He then does another set of ten repetitions and rest again. The athlete repeats this process of ten total Times with the same exercise before moving to the next exercise. The day of training usually consists of only four to five exercises, nEach, including ten repetitions in each of the ten sets. Many athletes who do this exercise feel as if they did not get too much at first, because the weight is too light. However, the training of the German volume has a cumulative effect and at the end of the training the muscles will be tired enough to notice the athlete.