Exercise the iron will: German training method for brawny

 It originated in the 1970s and was promoted by Rolf Feser, coach of the German national weightlifting team, to use the "German Volume Training" (GVT) for non-season periods. After 12 weeks, the athletes' muscle hypertrophy and muscle strength development were generally improved.

Later, after Vince Gironda vigorously promoted in the United States, plus the 1984 Los Angeles Olympics, Canadian athlete Jacques Demers also said after the weightlifting silver medal that he had such a good performance, GVT contributed!

 

Later, GVT was included by Charles Poliquin in a magazine called "Muscle Media 2000". In this way, the German training method for brawny men has been vigorously spread and has become one of the classic training methods for weight training today.

The content of the German brawny training method is not complicated. It mainly consists of 10 sets of the same movement and the same weight; that is, 10*10. However, the weight of these 10 strokes is not empty medicine. When most people use this training method, they will set the weight at 60% of 1RM, or 20RM.

For example, my bench press 1RM is 100 kg, so when I perform a 10*10 bench press schedule, I will use 60 kg to do 10 reps and 10 sets. Of course, you can also find out the weight when you have done 20 reps and become exhausted to complete the class schedule.

To determine the weight, there is another key to note in the German training method for strong men, that is the completion time of the action and the rest time between groups. In principle, the training time of each group should be completed within 60 seconds, and the rest between groups is 60-90 seconds.

 

So, how should I arrange the schedule for the German training method for strong men? Fitness masters refer to the timetable listed on Bodybuilding.com and simply organize it for everyone. This training method is based on a 5-day cycle, which are:

Chest and back on the first day

Barbell bench press 10*10, rest 90 seconds between sets

Bend rowing 10*10, rest 90 seconds between sets

Cable clip chest 10*3, rest 60 seconds between sets

Pull down by pulley (narrow) 10*3, rest 60 seconds between sets

Legs and abdomen on the second day

Barbell squat 10*10, rest 90 seconds between sets

Hind leg curl (mechanical) 10*10, rest 90 seconds between sets

Seated heel lift 10*3, rest 60 seconds between sets

Suspension leg lift 10*3, rest 60 seconds between sets

Closed on the third day

Fourth-day hands and shoulders

Narrow grip bench press 10*6, rest 90 seconds between sets

Barbell curl 10*6, rest 90 seconds between sets

Dumbbell side lift 6*3, rest 60 seconds between sets

Bend over and raise 6*3, rest 60 seconds between sets

Rest on the fifth day

Note 1: The former unit of 10*10 is the "number of repetitions" and the latter unit is the "number of groups". This menu is marked for the website and is suitable for beginners and intermediate users. Please warm-up before training and do what you can.

Note 2: The blue mark is the main action, which will do 10*10. Green is for auxiliary training, so the number of sets and the number of repetitions are not as high as the main movement.

Note 3: Because the muscles of the shoulders and hands are smaller than those of the legs, chest, and back, the number of repetitions and the number of sets are also set to be lower in consideration of the load capacity.

After six weeks of training (or you are an intermediate or advanced trainer), you can enter the following menu.

Chest and back on the first day

Barbell bench press 6*10, rest 90 seconds between sets

Pull-ups 6*10, rest 90 seconds between sets

Dumbbell Fly Bird 6*3, rest 60 seconds between sets

Seated rowing 6*3, rest 60 seconds between sets

Legs and abdomen on the second day

Thigh press machine 6*10, rest 90 seconds between sets

Hard lift 6*10, rest 90 seconds between sets

Standing calf raise 10*3, rest 60 seconds between sets

Crunch 10*3, rest 60 seconds between sets

Closed on the third day

Fourth-day hands and shoulders

Barbell push 6*10, rest 90 seconds between sets

Incline dumbbell curl 6*10, rest 90 seconds between sets

Flat lift 10*3 before dumbbells, rest 60 seconds between sets

Bend over Dumbbell Bird 10*3, rest 60 seconds between sets

Rest on the fifth day

Note: The former unit of 6*10 is the "number of repetitions" and the latter unit is the "number of groups". This menu is annotated by the website and is suitable for middle and high-end people after 6 weeks of initial menu training. It is recommended to use 70% of 1RM or 12RM for weight. Please warm up before training and do what you can.

The German brawny training method not only improves muscle hypertrophy and strength but also puts a heavy burden on muscle endurance. Imagine that when the quality of the action is stable, you need to do 10 reps with only 1-minute rest between sets, and complete 10 sets in a row. Not only is the intensity quite high, but it also tests your willpower!

However, the advantage of this training method is that if it can effectively improve muscle endurance, the efficiency of recovery between groups will also increase. In this way, you can receive higher-intensity training. For muscle building and strengthening strength training, It could not be better! Indeed, many players make progress through this method.

 

Furthermore, because the body is recovering well and the metabolic rate has increased, this is good news for people who need to lose fat. But in view of the difficulty of implementing this class schedule, beginners want to experience the obvious fat reduction effect, I am afraid it is difficult! If you really want to start, you might as well start from the first menu!