German Volume Training (Chest and Back)

German Volume Training (Chest and Back)

Made popular by strength coach Charles Poliquin, GVT involves a lot of volume, minimal rest, and a specific time under tension tempo for each rep. You perform three workouts over five days and repeat that cycle six times, making it a complete 30-day program focusing on muscle hypertrophy.

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Biggest question I get // How do I stay so consistent? The question you need to ask yourself is what are you willing to give up? I challenge you to write down your goals. Think about where you wanna be at the end of the summer. What do you wanna accomplish? What steps do you need to take to complete your goals/objectives?• • The 🔑 with staying consistent is setting a deadline of when you are going to accomplish something. Be specific, and work on your “craft” every. single. day. Life’s a roller coaster, you’ll have highs, you’ll have lows, but take your emotions out of the way and stick to your plan you set out to complete. @joelembiid says it best // Trust The Process. 💪🏻💯 What You need to realize is that It’s not what we get in life that is fulfilling, its who we become and overcoming obstacles we thought we could never get through. Tag a mate that needs encouragement and MAKE IT COUNT TODAY. • Featured Workout: 1️⃣ Chest Press Deload (work up to 4-rep max) ➡️ 6/8/10 reps 2️⃣ Chest Flyes (Heavy) 3×10-12 3️⃣ Plate Squeezes (Heavy) 3×8-10 4️⃣ Cable Chest Flyes //Decline//Reg//Incline 3×10 Music by my boy @camakacamel // Love Is (feat. @sydneyyderrick) Go check him out https://open.spotify.com/artist/0lRI5FzelmIuyMc5QaUwck?si=sL75KO2vSBqm6x6__5n-OQ • • • • #chestworkout #fitspo #titanstrong #fitnessmotivation #teamreplacesr #bodybuilding #athlete #aesthetics #fitness #cbworkouts

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Does German Volume Training Build Strength?

German Volume Training is generally considered a hypertrophy program, but can it help build strength?

Well, ten by ten is mainly for people who want to increase work capacity or muscle mass or maximal strength. Therefore, this workout can build a solid foundation for building strength, but the main focus is packing on the pounds and building muscle mass quickly and efficiently. This program is elegant in its simplicity, but thats what us Germans do best. Just ask anyone with a Mercedes Benz or Beamer.

Day 1: Chest & Back

A: Decline Bench Press (4 sec down- 0 – 2 sec up tempo)
10×10, 90 sec rest.

A: Chin-Ups (4-0-2)
10×10, 90 sec rest.

B: Incline DB Flyes (3-0-2)
3×12, 60 sec rest.

B: One-Arm Dumbbell Rows (3-0-2)
3×12, 60 sec rest.

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Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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