German Volume Training Phase 1

Plan Details

The German Volume Training Phase 1 routine by Caleb.Rossi is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weig... Read More

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. Tempo: For long-range movements such as squats, dips and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.