How to Do a German Volume Training Routine

Step 1

Welcome to the tip on German Volume Training. If you aren't ready to learn about the most intense training in the weightlifting game, turn back now. Supersets might be difficult, and trisets might be even harder than that. Burnout sets are no joke either. But German volume training absolutely takes the cake for the hardest training method around.

Step 2

German volume training has been around for about 40 years, and it originated in Germany (surprise, surprise). This type of training requires you to do 10 sets of 10 reps for roughly 5 exercises. It will take you over an hour to complete this workout, and you will be completely drained. The idea is to use a weight that is light enough for you to get 20 reps out of on your first set. By the tenth set, this weight will be exceedingly difficult to move. Below, I'll outline a week-long routine for German volume training. This is your last chance to turn back.

Step 3

Monday- Back, triceps Pullups: 10 sets of 10 reps (get a spotter if you need assistance, but you are required to do 10 reps) Bent over dumbbell rows: 10 sets of 10 reps. Seated cable rows: 10 sets of 10 reps. EZ bar skullcrushers: 10 sets of 10 reps. Tricep pressdowns: 10 sets of 10 reps.

Step 4

Tuesday- Chest, biceps Flat barbell bench press: 10 sets of 10 reps (you better have a spotter) Incline dumbbell bench press: 10 sets of 10 reps. Incline dumbbell flys: 10 sets of 10 reps. Standing EZ bar curls: 10 sets of 10 reps. Incline dumbbell curls: 10 sets of 10 reps.

Step 5

Wednesday- legs Squats: 10 sets of 10 reps Leg press: 10 sets of 10 reps Leg extension: 10 sets of 10 reps Hamstring curl: 10 sets of 10 reps Standing calf raise: 10 sets of 10 reps Seated calf raise: 10 sets of 10 reps

Step 6

Thursday- shoulders, traps Military press: 10 sets of 10 reps Upright row: 10 sets of 10 reps Bent over rear delt raise: 10 sets of 10-15 reps Standing barbell shrugs: 10 sets of 10 reps Seated dumbbell shrugs: 10 sets of 10 reps

Step 7

Friday- Biceps, triceps Standing EZ bar curls: 10 sets of 10 reps Seated EZ bar preacher curls: 10 sets of 10 reps Overhead cable extensions: 10 sets of 10 reps Cable kickbacks: 10 sets of 10 reps

Step 8

This routine is designed to decimate each body part on each given day, with enough of a break in between the arms workouts for them to be hit twice in one week. These workouts will bring you to your limit, and you may find yourself wanting to quit multiple times: don't. Push through the pain and I promise you that the results you find will be so insanely good that you will never regret a second of the craziness that German volume training makes you endure.