Yo.
What's going on?
Troy here with Muscle Tactics.
And I wanna dive into German volume training.
So, five reasons why you need to implement German volume training into your lifestyle
right away.
Number one: It is perfect for those winter bulking season gains.
I mean, this is the best advanced training strategy if you really wanna maximize your
results in the bulking season.
Number two: It is an incredible plateau buster.
Experienced lifters who have been lifting for 5, 10, 12 years have been seeing lean
muscle gains of ten pounds in eight weeks.
So, it is an incredible plateau buster.
Number three is - I think it's the best advanced training strategy if you're trying to build
a maximum amount of muscle in the shortest amount of time.
So, you just, you know - take where you're at now and take where you wanna be in eight
weeks - I think this will get you there faster than any other training philosophy.
Number four: David Hasselhoff.
Now, David Hasselhoff is obviously German, and probably the greatest entertainer in the
history of mankind.
The dude is just incredible, makes millions of dollars, has like 19 girlfriends, star
of Baywatch - the guy completely does get on.
I'm pretty sure he does some German volume training, you know, he's so sick of life he
doesn't even have to, but for us, you know, mere mortals, who aren't David Hasselhoff,
if we wanna get jacked, we definitely need to follow some German volume training.
And number five: Dirk Nowitzki, the German Larry Bird - won an NBA championship, took
down LeBron with a single-handed one-foot fadeaway jump shot - incredible basketball
player, he's got some cool hair.
He does German volume training via basketball training.
I'm sure he does a little bit of weight lifting too, but he's a high-rep dude, you know, the
dude just has it going on.
So, those are five incredible reasons you need to implement German volume training right
away.
Let's dive into what the hell exactly German volume training is.
So, German volume training - like I said - it's a very advanced training philosophy, and basically,
what German volume training allows you to do is put the maximum amount of overload on
your muscle, put the most amount of metabolic stress.
So, you know, any new training philosophy is gonna help you build lean muscle mass if
your body hasn't done it before.
So, German volume training - I'm assuming you guys haven't done any form of German volume
training, cause it is so incredibly intense, it's not very mainstream, but what it is it's
you're gonna be doing 10 sets of a specific exercise sticking in the 8 to 10 rep range
with only 60 seconds rest in between sets.
So, you have low, you know, low rest periods between your sets, and you wanna pick a weight
that's about 60% of your one drop max.
So, if your maximum bench press, say, is 300 pounds, you wanna be doing 180 pounds with
your German volume training.
Now, a lot of people thought - you know, a lot of bodybuilders, when they first do their
couple of sets, they're like "Well, this isn't heavy enough.
This isn't putting enough overload on my muscles."
But keep in mind by that, you know, fifth, sixth, seventh set, you are going to feel
exhausted.
I actually did German volume training, the incline bench press today, and the flat bench
dumbbell and I was shocked at just how fatigued, how drained I was.
So, this puts so much metabolic stress on your muscle.
Keep in mind how you grow, how you build muscle is putting your body through exertion, and
through different, you know, overloads that it's not accustomed to.
Your body's only gonna grow - your body is so fucking stubborn - it's only gonna grow
if you put new forms of overload on it, if you train in a way where your body's not used
to.
This is - There's - basically forces it to respond and grow back bigger and stronger.
So, this is exactly what German volume training does.
So, you're doing 10 sets between 8 to 10 reps with only 60-second rest periods between sets.
So, this short rest times doubled with the amount of overload you see some incredible,
incredible lean muscle gains.
And you're only gonna wanna do one to two body parts, you know, obviously, per workout
because I mean obviously you're not doing 8 sets of 8 different exercises of chest - that's
80 sets, that's not, obviously, realistic to do in one workout.
So, at the very most, even if you're advanced, I don't recommend going past three different
exercises for a body group.
And then you wanna rest 4 to 5 days, cause you're putting so much stress, you're breaking
down so many lean muscle fibers that you really need to make sure that you're recovering properly.
So, how you could implement German volume training into your regimen.
Well, a really easy split would be, for instance, say, you know, day 1 you do chest, day 2 say
you do legs, day 3 I would rest, day 4 I would do back, and then day 5 I would do like shoulders
and arms, and then maybe throw in some traps either on like my back day or my arm day,
and then days 6 and 7 I would rest.
So, that's a four-day training split on how you can really easily implement German volume
training, but make sure you don't go more than two or three exercises per muscle group.
You rest with that, you know, those, you know, 4 to 5-day rest period between muscle groups,
and that's a really easy four-day training split.
If you guys are a little more advanced, you can try to sneak in a fifth workout in that
- you know, in that split, and maybe do like arms twice, you maybe do another leg day,
so there's a lot of different unique ways to do it, but that's a really easy introductory
training philosophy for, you know, some perfect GVT training, for those maximum lean muscle
gains.
So, that's it for now guys.
I highly recommend - Oh, one more thing.
I almost forgot to share with you about German volume training.
You have got to do compound exercises with German volume training.
You don't need to be doing bicep curls, you don't need to be doing, you know, these little
shaper exercises.
The whole point on why German volume training is so powerful for lean muscle gains is - you
know, you wanna be doing compound exercises, the exercises that put the most overload on
your body's largest and strongest muscle groups.
So, compound exercises.
Now, for chest, you wanna stick with the incline bench press, the flat bench press, the dumbbell
bench press, some weighted dips, triceps, maybe close grip bench press, maybe the tricep
version of weighted dips.
For, you know, shoulders you wanna be doing barbell military press, dumbbell press.
You know, back - you wanna be doing barbell row.
Legs - stiff leg deadlifts and squats, weighted pull-ups.
You have go to make sure you're doing the compound exercises.
So, it's the combination of these compound exercises, the short rest periods, the maximum
overload, the 10 sets - all this combined is, you know, the core of German volume training
and why it's gonna give you such amazing results.