Group: Experienced Exercise

Created: 2012/01/01, Members: 50, Messages: 19484

For intermediate and advanced individuals. Share and learn how to take your fitness to the next level!

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German Volume Training

thebigfig72
thebigfig72
Posts: 20
Joined: 2001/11/20
United States
2002/04/25, 09:55 AM
Has anyone tried this...

It is where you do 1 exercise for each major body part and do 10 sets of 10 with 60% of your 1 rep max.

Thanks
rpacheco
rpacheco
Posts: 3,770
Joined: 2001/12/13
United States
2002/04/25, 10:20 AM
Also known as the 10 x 10 training. There was a previous post on this already. Try using your search button.

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**_Robert_**
Arnold
Arnold
Posts: 1,112
Joined: 2000/11/27
Canada
2002/04/25, 10:20 AM
I've tried similar techniques.. 10 sets of 10 to failure on each set so more than 60%.. I must say that it was amazing.. great for strength gains. However, you will peak in around 4-6 weeks.



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.o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
Boddhisattvha
Boddhisattvha
Posts: 1,226
Joined: 2002/03/07
United States
2002/04/25, 11:41 AM
That's pretty intense.

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And my soul must be iron, because my fear is naked. I'm naked and fearless.
Philia2
Philia2
Posts: 4,078
Joined: 2001/10/19
France
2002/04/26, 02:12 AM
Eins Zwei Drei Fir Fünf Six Sieben Acht Neun Zehn......

It's just another way of working your muscles (you got millions out there)......

Try it, maybe you'll like it.

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- Nina :o) La vie est toujours aussi belle.....
lewdog_55
lewdog_55
Posts: 383
Joined: 2002/01/23
United States
2002/05/05, 03:48 PM
I was going to incorperate this into a routine for today. Kinda am curious at how this will work. Only question is what lifts should I pick for each muscle group??? I know for biceps I could do dumbbell curls, but what lifts should i do for the tricpes and chest????

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"Imagine what you could do,
if you could do what you imagine."
thebigfig72
thebigfig72
Posts: 20
Joined: 2001/11/20
United States
2002/05/15, 01:12 PM
I got this idea from a truelyhuge.com article and it said for Chest, BB or DB Bench. For back, BB or cable rows. For legs, Squats or leg press. Shoulders, seated BB or DB presses.

For the smaller muscle groups do 3 sets of 15.

The slpit it recomends is
Day 1 Chest and back
Day 2 rest
Day 3 Legs calfs and abs
Day 4 rest
Day 5 Shoulders bis and tris
Day 6 rest
Day 7 rest

I can forward you the article if you like.

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do or do not, there is no try.
rpacheco
rpacheco
Posts: 3,770
Joined: 2001/12/13
United States
2002/05/15, 01:42 PM
Lewdog, you can try this technique out with just the basic, compound exercises:

Chest - Flyes and/or presses (inclined, flat and/or declined)
Legs - Squats
Triceps - Lying tricep extensions (aka skullcrushers), military and push presses
Back - Dumbbell and t-bar rows, deadlifts

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**_Robert_**
Pain is temporary; glory is forever!