I’ve lifted for many years of my life, most of it was just when I was a kid in middle school and high school. Though I used to do more of a daily split training now I am more of a full body workout kind of guy. I have been getting a bit tired of my 5×5 routine. Lifting heavy weights is fun. I like becoming stronger but I want more aesthetic gains. With this concern I told my brother and he assured me German Volume Training was my answer.
I was a little hesitant at first going to a weight only %60 of my one rep max but when performed for 10 sets of 10 repetitions this routine really kicks some ass. Not many workouts have made me want to give up in the middle of the routine but this one has made me want to quit on both chest/back day and leg day. The amount of muscle fatigue is amazing and the burning is unimaginable. I have not completed the other days of the routine yet, but I am going to give this a go for 6 weeks.
The hype on the workout says that an advanced trainee can gain over 10 pounds in 6 weeks. Since I am a beginner maybe I will be able to put even more size on my one day manly frame. I am hoping that by the 6th and 7th of September I am bigger and trimmer for the International Moustache Championships which I will be attending and hopefully dressing as a later 1800s bodybuilder.
This is what the workout looks like:
Day 1 Chest/Back:
Decline bench press 10 Sets of 10 Reps
Chinups or close grip lat pulldowns 10 Sets of 10 Reps
Incline d-bell fly 3 Sets of 10-12 Reps
D-bell row 3 Sets of 10 Reps
Day 2 Legs/Abs:
Squats 10 Sets of 10 Reps
Laying Leg Curls 10 Sets of 10 Reps
Calf Raises 3 sets of 10 Reps
15 minutes varied floor ab work
Day 3 Rest:
Day 4 Shoulders and Arms:
Dips 10 Sets of 10 Reps
Barbell Curls 10 Sets of 10 Reps
Bent-Over Dumbbell Lateral Raises 3 sets of 10
Seated Dumbbell Lateral Raises 3 Sets of 10
Day 4 Rest:
Day 5 start all over again
After the next 6 weeks I will post more pics so that we can see if the training pushes this vegan bod further. I will now leave us with a picture of Arnold. -daniel