Tuesday, December 18, 2012
German Volume Training, a.k.a "10 For 10"
This is the time of year I like to "go heavy." Baby, it's cold outside, according to the song the radio keeps playing incessantly. So I warm up a little without ending up dripping in sweat the way I would if I were lifting this way in the humid summer months. Also, rather than fight all the holiday food cravings, I take in some extra calories knowing I'll be putting them to good use in my workouts. My current favorite routine is a classic known as German Volume Training, or "10 for 10." It first became popular in the 1970's, it may be even older. German Olympic weight lifters used it to pack on strength and muscle mass in record time. We're talking pounds of muscle in a month. It had a resurgence in popularity about 10 years ago, when legendary coach and trainer Charles Poliquin wrote about it. German Volume Training is simple, but not easy. Because the focus is on building lots of muscle quickly, you want to stick to your compound moves. Often called multi-joint moves, and interestingly, I'm noticing the female oriented exercise magazines are now referring to them as "metabolic moves." Compound moves are your BIG LIFTS; bench press, deadlift, squat... The lifts that build lean, fat-burning muscle tissue, and help everyone read all the words on your t-shirt. So here's the routine: You'll need to know your 1 Rep max (the heaviest you can lift on a particular exercise once.) Take 60% of your 1 Rep Max, and lift it 10 times for 10 sets, resting 90 seconds between sets.