German Volume Training

If you are bored of the same old weight training routines and you are stuck in a rut, why not try German Volume training (GVT)? GVT is also known as the 100-rep method. You pick one body part and you do 10 sets of 10 reps on that exercise (100 reps). There are a few rules to follow:

• Lift at 50 - 60% of your one rep max
• Rest times should be a strict 60 seconds between sets
• Stick to the 3 workouts and make sure you're getting enough rest between workouts

Sample routine:

Workout 1 Legs and Abs

Barbell Squat 10 sets of 10 reps

Weighted Cable Crunch 10 sets of 10 reps

Leg Extension 3 sets of 12 reps

Hanging Leg Raise 3 sets of 12 reps


Workout 2 Chest and Back

Incline Dumbell Press 10 sets of 10 reps

Lat Pulldown 10 sets of 10 reps

Cable Flys 3 sets of 15 reps

Seated Cable Rows 3 sets of 12 reps


Workout 3 Shoulders and Arms

Dumbell Shoulder Press 10 sets of 10 reps

Incline Dumbell Curl 10 sets of 10 reps

Lateral Raises 3 sets of 12 reps

Hammer Curls 3 sets of 12 reps

 

The last two exercises only include 3 sets. These are known as assistance exercises. They allow you to target the muscles you have been working but with a slightly different move. This should finish each muscle group off nicely!

Joe - TSC gym team.