The fitness rush of German volume training

NOW that the silly season is well and truly coming to a close, we are faced with one of the last (and largest) parties of the season: Mardi Gras Parade weekend.

It’s a well-known fact that the Sydney Gay and Lesbian Mardi Gras is a hotbed of international and domestic beauty, all around I hear stories about the dramatic measures friends and acquaintances are taking to get in shape for the big day.

Last month we discussed bodyweight training, which is great for fat burning and muscle tone.

This month we are going to take a look into a method of crash-course muscle development, suitable for those who already have decent amounts of gym experience behind them and this time around we will need access to some weight training facilities.

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German volume training

Pioneered by German bodybuilders (as the name suggests) this method of training was frequently used to pack on new muscle in a short period. It’s perfect to squeeze into what little time we have left before the closing weekend of Mardi Gras. Due to the extreme stress that will be placed on your muscles, your body will not be able to sustain long periods of German volume training (GVT), so this technique should be used sparingly.

Often referred to as “10 set training”, GVT is just that, 10 sets of 10 reps (10×10). It is designed to push your muscle fibres to their limits and encourage maximum growth within a short time. I will provide you with a basic workout program spanning four weeks, but there are hundreds of harder options available on the internet.

UPPER BODY 10X10

Exercise 1: OVERHAND (PRONATED) GRIPS

Exercise 2: BENCHPRESS

LOWER BODY 10X10

Exercise 3: BARBELL BACK SQUAT

Exercise 4: DEADLIFT

ARMS 10X10

Exercise 5: OVERHAND OR UNDERHAND GRIP CHIN-UPS

Exercise 6: DIPS

How much should you be lifting? Start with a weight that is equivalent to 60 percent of your one-rep maximum, or a weight that you’re comfortable lifting for 20 reps.

How long should your be resting between sets? Between 90 seconds and two minutes.

How should you structure your week? Upper and arms workouts should never be performed on consecutive days, while your lower workout will always need a two-day rest period.

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Liam Barrett is a professional personal trainer who has worked in the fitness industry for the last five years. He operates gay-friendly The Camp Fitness bootcamp in Sydney (facebook.com/thecampaustralia). You can also follow him on Instagram: Liamlovesyou__

PHOTOS: Photographer Markham Lane (www.markhamimages.com)