while it’s a great program for the novice and intermediate, those with more than five solid years of lifting often want more from it. a lot of people claim to have improved the german volume training, but failed miserably because they didn’t understand the physiology behind it. because this is such a demanding program, it will take you longer to recover. the exercises done in the two different workouts for the same body part should be similar, yet different enough to tap into a different motor unit pool. the goal of the advanced german volume training method is to complete 10 sets of 5 reps with the same weight for each exercise. increase weight of workout one by 8-9% and aim to do 10 sets of 3 reps with that weight. use a stopwatch to keep the rest intervals constant. this will hold you accountable when you’re tempted to lengthen the rest time as fatigue sets in.
once you’re able to do 10 sets of x reps with constant rest intervals, increase the weight on the bar by the percentage outlined in the article and repeat the process. in fact, after doing a quad and ham session with this method, it takes the average bodybuilder about five days to stop limping. this is not a program for the faint of heart, but it’s a very rewarding program if you have the guts to complete it. feel like your arm growth has come to a halt? there are several ways to organize your training week, but one split is superior for the vast majority of lifters. jim wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. this effective program is for them. so you can squat 405 pounds and bench 315. is that good? how do you compare to others?
renowned strength coach charles poliquin was well aware of this when he created his german volume training the goal of the german volume training method is to complete ten sets of ten reps with the same by the 1990s, canadian strength coach charles poliquin adopted the program, and has since, .
the program is reputed to create significant the goal of advanced german volume training is to do ten sets of five reps with the same weight.,
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