#germanvolumetraining

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Yesterday I did the most mentally and physically challenging workout I’ve ever done: German Volume Training. It’s a 10 x 10, meaning you do 10 reps, rest 60 seconds and start your next set of 10 until you’ve completed 100 reps. Yes it is as insane as it sounds! Tempo is key here, 4:0:2 - 4 seconds for eccentric lengthening the muscle (lowering of the barbell to chest on bench press and slowly returning the bar away from you in a row), 0 seconds of rest at the bottom and then 2 seconds for concentric shortening of the muscle (pushed the barbell back up in a bench, and pulling bar towards your body in a seated row). The weight chosen to accomplish the 10 x 10 is  about 60% of your estimated one rep max (the most weight you could possibly do just one time). This means by the end of those 10 reps, you are struggling. Repeat 10 times. You can add difficulty by supersetting the workout, and doing two 10 x 10s instead of just one with only 90-120 seconds of rest between. Of course you know I had to try this, as I always try to push to my physical limits safely. I bench pressed with 45lbs for my 10 x 10, rested 90 seconds and immediately went to a 60 lb seated straight bar row. During the bench press part, I fatigued greatly by the 6th set, muscles shaking and me wondering how I could finish, I pushed through and had nothing left by the 100th rep. I curled up on the floor to covet my minute and a half of rest. Then came the row. My training buddy for the class, Isak, cheered me through and encouraged me, and by set 5 (rep 150 total) my forearms were burning, red and felt like they couldn’t go on, but I knew I could find the strength. I pulled on, and by rep 70 I believed my forearms were dying and I was at my limit. Something amazing happened in my mind at this point, a breakthrough of sorts. THIS is what Wonder Warriors @wonderwarriorsco is about✨ Using fitness to strengthen the mind and emotional state✨ While doing this form of training, I literally could not focus on ANYTHING else besides moving the weight and the mental struggle and desire to accomplish the task. It was its own state of meditation and flow. Around the 7th final set, [cont in comments]

Yesterday I did the most mentally and physically challenging workout I’ve ever done: German Volume Training. It’s a 10 x 10, meaning you do 10 reps, rest 60 seconds and start your next set of 10 until you’ve completed 100 reps. Yes it is as insane as it sounds! Tempo is key here, 4:0:2 - 4 seconds for eccentric lengthening the muscle (lowering of the barbell to chest on bench press and slowly returning the bar away from you in a row), 0 seconds of rest at the bottom and then 2 seconds for concentric shortening of the muscle (pushed the barbell back up in a bench, and pulling bar towards your body in a seated row). The weight chosen to accomplish the 10 x 10 is about 60% of your estimated one rep max (the most weight you could possibly do just one time). This means by the end of those 10 reps, you are struggling. Repeat 10 times. You can add difficulty by supersetting the workout, and doing two 10 x 10s instead of just one with only 90-120 seconds of rest between. Of course you know I had to try this, as I always try to push to my physical limits safely. I bench pressed with 45lbs for my 10 x 10, rested 90 seconds and immediately went to a 60 lb seated straight bar row. During the bench press part, I fatigued greatly by the 6th set, muscles shaking and me wondering how I could finish, I pushed through and had nothing left by the 100th rep. I curled up on the floor to covet my minute and a half of rest. Then came the row. My training buddy for the class, Isak, cheered me through and encouraged me, and by set 5 (rep 150 total) my forearms were burning, red and felt like they couldn’t go on, but I knew I could find the strength. I pulled on, and by rep 70 I believed my forearms were dying and I was at my limit. Something amazing happened in my mind at this point, a breakthrough of sorts. THIS is what Wonder Warriors @wonderwarriorsco is about✨ Using fitness to strengthen the mind and emotional state✨ While doing this form of training, I literally could not focus on ANYTHING else besides moving the weight and the mental struggle and desire to accomplish the task. It was its own state of meditation and flow. Around the 7th final set, [cont in comments]

PROGRAM OVERVIEW of New program
🔹GVT 10 x 10🔹
[Watch Full video in YouTube now: link in bio☝🏽]
_____
👉🏽GVT 10x10 Muscle Building Complete program :
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program released on Jeet Selal Aesthetics YOUTUBE Channel. ▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training
▪️Nutrition Plan
▪️Supplement Plan
▪️Workout Plan
▪️Male & Female 
______
✸Jaake dekhiye kiska Intezaar hai? 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

PROGRAM OVERVIEW of New program
🔹GVT 10 x 10🔹
[Watch Full video in YouTube now: link in bio☝🏽]
_____
👉🏽GVT 10x10 Muscle Building Complete program :
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program released on Jeet Selal Aesthetics YOUTUBE Channel. ▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training
▪️Nutrition Plan
▪️Supplement Plan
▪️Workout Plan
▪️Male & Female
______
✸Jaake dekhiye kiska Intezaar hai? 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

🔥German Volume Training🔥
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Follow @roballenfitness for more fitness/nutrition info 💪🏼
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German Volume Training (GVT) has been around for a long time. It’s been used by bodybuilders and athletes to pack on added muscle
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The formula is quite simple. Pick 2 compound movements that are opposing each other (ie chest and back) and alternate them doing 10 reps of each back to back and taking a 90 second break afterwards. Repeat this 10 times. Once you can achieve 10 x 10 of an exercise, add about 5% more weight the next time you do it. Straightforward way of getting in a lot of volume and utilizing progressive overload. After you’re done, you can add a few exercises for each body part and do 3-4 sets of 10 reps of each. Simple and efficient workout.
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Give it a try 👊🏼 - let me know if you have any questions 😉
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#weightloss #fatloss #health #healthylifestyle #workout #fitness #leanmusclemass #fitfam #leanmuscle #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #montrealfitness #fitnessmotivation #germanvolumetraining #gymtime #strengthtraining #gymlife #summerbody #musclemass

🔥German Volume Training🔥
.
Follow @roballenfitness for more fitness/nutrition info 💪🏼
.
German Volume Training (GVT) has been around for a long time. It’s been used by bodybuilders and athletes to pack on added muscle
.
The formula is quite simple. Pick 2 compound movements that are opposing each other (ie chest and back) and alternate them doing 10 reps of each back to back and taking a 90 second break afterwards. Repeat this 10 times. Once you can achieve 10 x 10 of an exercise, add about 5% more weight the next time you do it. Straightforward way of getting in a lot of volume and utilizing progressive overload. After you’re done, you can add a few exercises for each body part and do 3-4 sets of 10 reps of each. Simple and efficient workout.
.
Give it a try 👊🏼 - let me know if you have any questions 😉
.
.
.
#weightloss #fatloss #health #healthylifestyle #workout #fitness #leanmusclemass #fitfam #leanmuscle #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #montrealfitness #fitnessmotivation #germanvolumetraining #gymtime #strengthtraining #gymlife #summerbody #musclemass

Let’s talk about high reps... 🤔⁣⁣
⁣⁣
But hold up .. how many is considered high ?? 🤷‍♂️⁣⁣
⁣⁣
Most training literature will tell you that 20 reps is the most amount of reps worth doing - and any more than this will lead to such minimalistic differences that it’s not ever worth measuring 🧪 ⁣⁣
⁣⁣
There are also many other beliefs about volume such as 24-30 total reps is an optimal volume range to increase general strength and muscle hypertrophy (eg. 4x6 or 3x10 etc)⁣⁣
⁣⁣
But then there’s programs like German Volume Training that completely broke that rule by recommending 10 sets of 10 reps (100 total reps) on a singular exercise 😳 ⁣⁣
⁣⁣
Another “rule breaking” program is one from @thibarmy named HSS-100 that suggests performing straight sets of 100 reps 🔥⁣⁣
⁣⁣
Then there’s people like @tomplatz who completely disregarded all traditional rules and would occasionally squat for 5-10 minutes straight 🤯⁣⁣
⁣⁣
My point is... EXPERIMENT.⁣⁣
⁣⁣
Challenge yourself... break the rules...⁣⁣
⁣⁣
Here’s a great quote from Peter Diamandis:⁣ ⁣
⁣⁣
“If you cant win, change the rules. If you can’t change the rules, ignore them”.⁣⁣

Let’s talk about high reps... 🤔⁣⁣
⁣⁣
But hold up .. how many is considered high ?? 🤷‍♂️⁣⁣
⁣⁣
Most training literature will tell you that 20 reps is the most amount of reps worth doing - and any more than this will lead to such minimalistic differences that it’s not ever worth measuring 🧪 ⁣⁣
⁣⁣
There are also many other beliefs about volume such as 24-30 total reps is an optimal volume range to increase general strength and muscle hypertrophy (eg. 4x6 or 3x10 etc)⁣⁣
⁣⁣
But then there’s programs like German Volume Training that completely broke that rule by recommending 10 sets of 10 reps (100 total reps) on a singular exercise 😳 ⁣⁣
⁣⁣
Another “rule breaking” program is one from @thibarmy named HSS-100 that suggests performing straight sets of 100 reps 🔥⁣⁣
⁣⁣
Then there’s people like @tomplatz who completely disregarded all traditional rules and would occasionally squat for 5-10 minutes straight 🤯⁣⁣
⁣⁣
My point is... EXPERIMENT.⁣⁣
⁣⁣
Challenge yourself... break the rules...⁣⁣
⁣⁣
Here’s a great quote from Peter Diamandis:⁣ ⁣
⁣⁣
“If you cant win, change the rules. If you can’t change the rules, ignore them”.⁣⁣

**TEASER** of New program
👉🏽GVT 10x10
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program releasing on Jeet Selal Aesthetics YOUTUBE Channel.
✸ Release Date: 20 January 2019
.
▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training 
______
✸Wait for it!! 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

**TEASER** of New program
👉🏽GVT 10x10
🔹Presented & Designed by JEET SELAL(Sports Science and Nutrition Expert, Fitness Australia)
_____
✸FREE online Muscle & Strength Building Program releasing on Jeet Selal Aesthetics YOUTUBE Channel.
✸ Release Date: 20 January 2019
.
▪️Plateau Breaking Techniques
▪️Old School Protocol
▪️Off season mass gain Training
______
✸Wait for it!! 👋SHARE THE VIDEO !! #gadarworkout #musclebuildingplan #jeetselalaesthetics #jeetselal #himlayanstallion #trainwithjeetselal #germanvolumetraining #drugfreeindia #freetrainingprogram

Body update: I've lost muscle and about to change that.
My training cycle hasn't been in a steady rhythem for a while and I can see the results from that.
My nutrition had stayed the same, I am loyal to the mediterranean diet. Lots of salad, meat, seafood, olive oil, cheese, water and no caffeine.
I've never had muscly legs as I was a long distance runner for over a decade so building quads has always been a challenge for me (kudos to the genetic thigh gap tho🙌). And with my weird training cycle I've dropped muscle 😤 which I want back!
Holding myself accountable, I'm starting GVT this week 😳 so my next body update pic better have some size on it 👊 will keep you posted 🙏

#womenwholift #muscle #weighttraining #bodybuilding #gvt #germanvolumetraining

Body update: I've lost muscle and about to change that.
My training cycle hasn't been in a steady rhythem for a while and I can see the results from that.
My nutrition had stayed the same, I am loyal to the mediterranean diet. Lots of salad, meat, seafood, olive oil, cheese, water and no caffeine.
I've never had muscly legs as I was a long distance runner for over a decade so building quads has always been a challenge for me (kudos to the genetic thigh gap tho🙌). And with my weird training cycle I've dropped muscle 😤 which I want back!
Holding myself accountable, I'm starting GVT this week 😳 so my next body update pic better have some size on it 👊 will keep you posted 🙏

#womenwholift #muscle #weighttraining #bodybuilding #gvt #germanvolumetraining

German Volume Training(GVT)
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Não viva só da teoria, pratique!
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10 séries de 10 repetições com intervalo de 30 segundos/Intensidade submáxima.
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#thaianyemerichpersonaltrainer #hipertrofiafeminina #musculação #academialibract #campogranderj #emagrecer #riodejaneiro #musculacaofeminina #germanvolumetraining

German Volume Training(GVT)
.
Não viva só da teoria, pratique!
.
10 séries de 10 repetições com intervalo de 30 segundos/Intensidade submáxima.
.
.
.
#thaianyemerichpersonaltrainer #hipertrofiafeminina #musculação #academialibract #campogranderj #emagrecer #riodejaneiro #musculacaofeminina #germanvolumetraining

I'm no Santa ❄️
But I'm sure I'll bring you many gifts this new year 😎.
__
🎁Gift no. 1: German Volume Training program (GVT), strength and muscle building program.
"Gadar Macha dega" 😅
.
🎁Gift no. 2: Himalayan Stallion Academy (@hsajeetselal )to start Online 😉courses.
Itna kafi hai ya aur bataun? 😎
____
#merrychristmas #musclebuildingprogram #germanvolumetraining #jeetselal #drugfreeindia #hsajeetselal

I'm no Santa ❄️
But I'm sure I'll bring you many gifts this new year 😎.
__
🎁Gift no. 1: German Volume Training program (GVT), strength and muscle building program.
"Gadar Macha dega" 😅
.
🎁Gift no. 2: Himalayan Stallion Academy (@hsajeetselal )to start Online 😉courses.
Itna kafi hai ya aur bataun? 😎
____
#merrychristmas #musclebuildingprogram #germanvolumetraining #jeetselal #drugfreeindia #hsajeetselal

Most Recent

Push Pull Workout 
Chest and Back Workout

Here is an example of a Push-Pull workout 4 exercises Two press workouts and Two pull workouts . 
This is an example of German Volume training . 
Choose  Two compound exercises , 1 back exercise and 1 chest exercies  perform these 10 sets x 10 reps .  Rest 90 seconds in between exercies. 
Then choose two auxiliary exercises one for each back and chest . Do these for 3 sets 10-15 reps . 
In this video I did:

Chin ups - 5x 6
Pull ups -  5 x 6

Incline Dumbbell Press  10 x 10

Mid barbell row  3 x 10 
Cable rotational press  3 x 10 each side - 👉👉👉👉Swipe right to see other exercises -
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#backtraing #workouttutorial #germanvolumetraining #musclegrowth #buildleanmuscle #exercisetips #fitnesstips #workout #burnfat #inspiration #fitnessmotivation

Push Pull Workout
Chest and Back Workout

Here is an example of a Push-Pull workout 4 exercises Two press workouts and Two pull workouts .
This is an example of German Volume training .
Choose Two compound exercises , 1 back exercise and 1 chest exercies perform these 10 sets x 10 reps . Rest 90 seconds in between exercies.
Then choose two auxiliary exercises one for each back and chest . Do these for 3 sets 10-15 reps .
In this video I did:

Chin ups - 5x 6
Pull ups - 5 x 6

Incline Dumbbell Press 10 x 10

Mid barbell row 3 x 10
Cable rotational press 3 x 10 each side - 👉👉👉👉Swipe right to see other exercises -
-
-
-

#backtraing #workouttutorial #germanvolumetraining #musclegrowth #buildleanmuscle #exercisetips #fitnesstips #workout #burnfat #inspiration #fitnessmotivation

Continuing with the GVT theme today was very very simple: Do 15-20mins Shoulder and arm joints warm up followed by some Gymnastic Rings “Handstand” practise (Never Ever ask the Duty Leisure Centre PT to “Stand-In/Spot You” it doesn’t Feckin work! 💩
Simple: 1 X 12kgs weighted vest then: 10 X 10 Pull Ups AND Ring Dips with 2mins rest between sets! #dips #ringdips #gymnasticrings #pullups #chinups #gvt #germanvolumetraining #army #britisharmy #veteranslife #veteransuk #healthylifestyle #beaverfit #stayactive #staymobile

Continuing with the GVT theme today was very very simple: Do 15-20mins Shoulder and arm joints warm up followed by some Gymnastic Rings “Handstand” practise (Never Ever ask the Duty Leisure Centre PT to “Stand-In/Spot You” it doesn’t Feckin work! 💩
Simple: 1 X 12kgs weighted vest then: 10 X 10 Pull Ups AND Ring Dips with 2mins rest between sets! #dips #ringdips #gymnasticrings #pullups #chinups #gvt #germanvolumetraining #army #britisharmy #veteranslife #veteransuk #healthylifestyle #beaverfit #stayactive #staymobile

Happy Sunday CFH! This weeks #cfhwodweekly is up. Monday brings us #overheadsquats #toestobar #hangpowercleans and #burpeesoverthebar “Chipper” on Tuesday. Some #germanvolumetraining on Friday and we finish off with #partnerworkout Saturday! Get after it CFH! .

Don’t forgot, Holiday Party at 7:00 PM on Saturday at Hamilton Tap and Grill. Looking forward to seeing you all there! .

#crossfithamilton #cfhfitfam #hamiltonnj #crossfitnj #passionpridepower

Happy Sunday CFH! This weeks #cfhwodweekly is up. Monday brings us #overheadsquats #toestobar #hangpowercleans and #burpeesoverthebar “Chipper” on Tuesday. Some #germanvolumetraining on Friday and we finish off with #partnerworkout Saturday! Get after it CFH! .

Don’t forgot, Holiday Party at 7:00 PM on Saturday at Hamilton Tap and Grill. Looking forward to seeing you all there! .

#crossfithamilton #cfhfitfam #hamiltonnj #crossfitnj #passionpridepower

Bra energi idag. Avslutat 6veckors German Volume Training ... kör en cykel till.
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#styrketräning #germanvolumetraining #fitness #instafit #tränahårthållkäft #weights #gym

Bra energi idag. Avslutat 6veckors German Volume Training ... kör en cykel till.
.
.
#styrketräning #germanvolumetraining #fitness #instafit #tränahårthållkäft #weights #gym

Sprinkle some German Volume Training, from me🌬 here in Berlin, Germany.....to you wherever you may be!!!! Lemme hear you, see you, and let's spread some positive this n that back n forth! #gvt #hypertrophy #germanvolumetraining #insideoutphysiques

Sprinkle some German Volume Training, from me🌬 here in Berlin, Germany.....to you wherever you may be!!!! Lemme hear you, see you, and let's spread some positive this n that back n forth! #gvt #hypertrophy #germanvolumetraining #insideoutphysiques

Fun day Friday 💪

Training with Volume like the Germans #germanvolumetraining with Rossi! 👌

Want a free Arm workout? Drop a message!

Fun day Friday 💪

Training with Volume like the Germans #germanvolumetraining with Rossi! 👌

Want a free Arm workout? Drop a message!

#throwback to my first summer as a #usps #lettercarrier

What is your preferred #workout ?

#fullbodysplit
#germanvolumetraining
#5x5stronglifts
#hiitworkout

Me? I like to mix it up. Love #deadlifts and #legday bit also like #antagonistsets and splits. 
#therapy
#isymfs 
#mailmanshit
#grind
#workout
#lift

#cockrock setlist providing the tunes
@kagedmusclesupps providing the pump

#throwback to my first summer as a #usps #lettercarrier

What is your preferred #workout ?

#fullbodysplit
#germanvolumetraining
#5x5stronglifts
#hiitworkout

Me? I like to mix it up. Love #deadlifts and #legday bit also like #antagonistsets and splits.
#therapy
#isymfs
#mailmanshit
#grind
#workout
#lift

#cockrock setlist providing the tunes
@kagedmusclesupps providing the pump

German Volume Training.

Kvällens session
10X10 Barbell Bänk a’ 60 kg
10X10 Omvänt grepp stångrodd 60kg.
Total vikt flyttad: 12.000kg
Avsluta med 3X12 Pullovers & Hantelrodd.

Vila. 1,5 min på de stora övningarna & 1 min på de mindre.

GVT kan laddas ner i PDF format från nätet.

Om ni vill ha ett gratis 6 veckoprogram med färdiga övningar för varje dag, kolla upp det.

Om man vill bli ett djur - träna & ät som ett då.

Dags att börja lyfta goy.
*bara ett tips, känn för GUDS SKULL ingen press att någonsin AGERA som en Feeking Man i ditt liv och ta ditt Styrkeansvar på riktigt, det är inte så att min Insta sida har motivation och info om träning i överflöd... nej nej, fortsätt vara en förlorare precis som du alltid varit. = Detta barn kallas SARKASM!

PS: Sarkasm och ironi är endast tillåtet i 2% av dina konversationer och postningar. Överdosering leder till att du inte tar något på allvar och låter som en p12:a.

#liftwaffe #germanvolumetraining #grotesqueMaxPhysique #PWOpundare #testogermanerärviallihopa

German Volume Training.

Kvällens session
10X10 Barbell Bänk a’ 60 kg
10X10 Omvänt grepp stångrodd 60kg.
Total vikt flyttad: 12.000kg
Avsluta med 3X12 Pullovers & Hantelrodd.

Vila. 1,5 min på de stora övningarna & 1 min på de mindre.

GVT kan laddas ner i PDF format från nätet.

Om ni vill ha ett gratis 6 veckoprogram med färdiga övningar för varje dag, kolla upp det.

Om man vill bli ett djur - träna & ät som ett då.

Dags att börja lyfta goy.
*bara ett tips, känn för GUDS SKULL ingen press att någonsin AGERA som en Feeking Man i ditt liv och ta ditt Styrkeansvar på riktigt, det är inte så att min Insta sida har motivation och info om träning i överflöd... nej nej, fortsätt vara en förlorare precis som du alltid varit. = Detta barn kallas SARKASM!

PS: Sarkasm och ironi är endast tillåtet i 2% av dina konversationer och postningar. Överdosering leder till att du inte tar något på allvar och låter som en p12:a.

#liftwaffe #germanvolumetraining #grotesqueMaxPhysique #PWOpundare #testogermanerärviallihopa

Ouch! That was a truly badass force session at #sw7 today. Since our instructors were gone for an outing day, we've got the workout from them and had to get along. Managed to finish the ten sets within about 50 minutes, and did a little warm up on a spin bike before that. So. Many. Lunges!🥵
#sw7force #fitgotreal #installingmuscles #quadzilla #quads #buildingmuscles #nevergiveup #findyourtribe #shebelievedshecouldsoshedid #tikiboo #tikiboofitness #bodytransformation #weightlossmotivation #hyggebands #fitnessjunkie #gettingstrongereveryday #progressnotperfection #thisgirlcanuk #razorstorm #razorstormclothing #myzone #myzonemoves #germanvolumetraining #wod #fridayworkout #friyay #flexday #fitnessisfun #fitmas

Ouch! That was a truly badass force session at #sw7 today. Since our instructors were gone for an outing day, we've got the workout from them and had to get along. Managed to finish the ten sets within about 50 minutes, and did a little warm up on a spin bike before that. So. Many. Lunges!🥵
#sw7force #fitgotreal #installingmuscles #quadzilla #quads #buildingmuscles #nevergiveup #findyourtribe #shebelievedshecouldsoshedid #tikiboo #tikiboofitness #bodytransformation #weightlossmotivation #hyggebands #fitnessjunkie #gettingstrongereveryday #progressnotperfection #thisgirlcanuk #razorstorm #razorstormclothing #myzone #myzonemoves #germanvolumetraining #wod #fridayworkout #friyay #flexday #fitnessisfun #fitmas

🔥GERMAN VOLUNE TRAINING🔥 Six movements, 10 minutes each, EMOM for reps..... today was lower body focused with cardio and core incorporated! Changing up the normal routine is ALWAYS NEEDED👊🏻 Give this style of training a go.
Happy crushing!

EMOM 10 minutes each:

10 reps➡️Thrusters
12 reps➡️Weighted OH lunges 
12 reps➡️KB Swings 
15 reps➡️Jump squats
10 sets➡️100m Row 
12 reps➡️Leg raises .
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#functionaltraining #fitness #training #germanvolumetraining #emom #kettlebells #lowerbodyworkout #legs #cardio #core #motivated #mobility #calisthenics #instagram #functionalfitness #lifestyle

🔥GERMAN VOLUNE TRAINING🔥 Six movements, 10 minutes each, EMOM for reps..... today was lower body focused with cardio and core incorporated! Changing up the normal routine is ALWAYS NEEDED👊🏻 Give this style of training a go.
Happy crushing!

EMOM 10 minutes each:

10 reps➡️Thrusters
12 reps➡️Weighted OH lunges
12 reps➡️KB Swings
15 reps➡️Jump squats
10 sets➡️100m Row
12 reps➡️Leg raises .
.
.
#functionaltraining #fitness #training #germanvolumetraining #emom #kettlebells #lowerbodyworkout #legs #cardio #core #motivated #mobility #calisthenics #instagram #functionalfitness #lifestyle

When one of the trainers you look up to comments on how much depth you get in a squat 😍😍😍😍
Set 10/10 of GVT today and I thought I was going to projectile vomit all over the place 😃🤮 Don’t sell yourself short when it comes to ROM either guys! Get as deep as your body will allow you without that booty wink coming in 💪🏼 you can also see as I get more tired, the more I drive the elbows forward through the concentric of the squat while still keeping them parallel to my body

#GVT #glutes #squats #depth #legday #gains #germanvolumetraining #fit #fitfam #health #wellness #fitness #coach #onlinecoach #fitnesscoach

When one of the trainers you look up to comments on how much depth you get in a squat 😍😍😍😍
Set 10/10 of GVT today and I thought I was going to projectile vomit all over the place 😃🤮 Don’t sell yourself short when it comes to ROM either guys! Get as deep as your body will allow you without that booty wink coming in 💪🏼 you can also see as I get more tired, the more I drive the elbows forward through the concentric of the squat while still keeping them parallel to my body

#GVT #glutes #squats #depth #legday #gains #germanvolumetraining #fit #fitfam #health #wellness #fitness #coach #onlinecoach #fitnesscoach

Going to have to take a break from #germanvolumetraining day 1 into week 4 and I pulled somthing in my back during deadlift. Got fatigued and lost my form. #autviaminveniamautfaciam #progressnotperfection

Going to have to take a break from #germanvolumetraining day 1 into week 4 and I pulled somthing in my back during deadlift. Got fatigued and lost my form. #autviaminveniamautfaciam #progressnotperfection

GVT (german volume training) is one of the best forms of strength training. 10 sets of 10 reps with a weight you're comfortable with⠀
.⠀
Here's the killer, only 60-90 second rest between each set. This will have your legs feeling like jelly (as seen in the video) 🤦🏾‍♂️. I've seen the best results using this type of training method, works for any exercise⠀
.⠀
Give it a try 👌🏾 and have fun with it ⠀
.⠀
#GVT#germanvolumetraining#fitbyjay#fitness#inspiration#gym#bodygoals#strengthcoach#legday#tbt#throwbackthursday#squat#sitonit#asstograss#aesthetic#beastmode#motivation#gains#sportsmodel#athlete#weightlifting#instafit#lifestyle#modellifestyle

GVT (german volume training) is one of the best forms of strength training. 10 sets of 10 reps with a weight you're comfortable with⠀
.⠀
Here's the killer, only 60-90 second rest between each set. This will have your legs feeling like jelly (as seen in the video) 🤦🏾‍♂️. I've seen the best results using this type of training method, works for any exercise⠀
.⠀
Give it a try 👌🏾 and have fun with it ⠀
.⠀
#GVT #germanvolumetraining #fitbyjay #fitness #inspiration #gym #bodygoals #strengthcoach #legday #tbt #throwbackthursday #squat #sitonit #asstograss #aesthetic #beastmode #motivation #gains #sportsmodel #athlete #weightlifting #instafit #lifestyle #modellifestyle

Legendary Leg Day!! German Volume Training with a twist
.
10x10 80kgs back squat (i could have done a heavier weight i underestimated myself 😢)
.
1st 3 sets superset squats with leg extensions
.
2nd 3 sets superset squats with leg curls
.
3rd 3 sets superset with calf raises
.
Do the 10th and last set of squats
.
And just for fun i added 6 more sets of leg extensions at the end just cause i like quads 😅
.
#workout #workoutmotivation #weightlifting #strength #strengthtraining #strengthandconditioning #fitness #fitnessmotivation #fit #legendarylegday #legday #legdayworkout #squats #quads #quadcity #chickenlegs #hammies #hamstrings #calf #germanvolumetraining

Legendary Leg Day!! German Volume Training with a twist
.
10x10 80kgs back squat (i could have done a heavier weight i underestimated myself 😢)
.
1st 3 sets superset squats with leg extensions
.
2nd 3 sets superset squats with leg curls
.
3rd 3 sets superset with calf raises
.
Do the 10th and last set of squats
.
And just for fun i added 6 more sets of leg extensions at the end just cause i like quads 😅
.
#workout #workoutmotivation #weightlifting #strength #strengthtraining #strengthandconditioning #fitness #fitnessmotivation #fit #legendarylegday #legday #legdayworkout #squats #quads #quadcity #chickenlegs #hammies #hamstrings #calf #germanvolumetraining

Warum Wiederholungszahlen nichts aussagen!

Neues Q&A ist online auf damienzaid.de/106, Apple Podcasts, Spotify und überall wo es gute Podcasts gibt!

00:03:34 Wenn du eine wissenschaftliche #Studie designen müsstest, worauf würdest du besonders achten? (Patreon)
00:08:32 Wie steigt man am besten nach einer langen #Trainingspause wieder ein? (Patreon)
00:10:02 Wie würdest du das #Krafttraining für Kletterer bzw. Boulderer gestalten? (Patreon)
00:14:16 Was hältst du von Einsatztraining?
00:18:34 Ist #GermanVolumeTraining sinnvoll? Wenn ja, für was?
00:21:36 Funktioniert #Hypertrophie mit hohen Wiederholungszahlen?
00:25:08 Hypertrophie und #Kraft in einer Woche trainieren, oder besser in einzelnen Blöcken?
00:28:08 Macht es Sinn als #Schichtarbeiter auch nachts zu trainieren?
00:30:32 Bis wann sollte man Überlastungserscheinungen tolerieren
00:31:54 Was tun wenn man nicht durchschlafen kann, obwohl man noch müde ist?
00:34:36 Must-Haves fürs Homegym?
00:36:06 Wird es nochmal einen Live #KraftraumPodcast geben? Sah nach einer tollen Veranstaltung aus!

Warum Wiederholungszahlen nichts aussagen!

Neues Q&A ist online auf damienzaid.de/106, Apple Podcasts, Spotify und überall wo es gute Podcasts gibt!

00:03:34 Wenn du eine wissenschaftliche #Studie designen müsstest, worauf würdest du besonders achten? (Patreon)
00:08:32 Wie steigt man am besten nach einer langen #Trainingspause wieder ein? (Patreon)
00:10:02 Wie würdest du das #Krafttraining für Kletterer bzw. Boulderer gestalten? (Patreon)
00:14:16 Was hältst du von Einsatztraining?
00:18:34 Ist #GermanVolumeTraining sinnvoll? Wenn ja, für was?
00:21:36 Funktioniert #Hypertrophie mit hohen Wiederholungszahlen?
00:25:08 Hypertrophie und #Kraft in einer Woche trainieren, oder besser in einzelnen Blöcken?
00:28:08 Macht es Sinn als #Schichtarbeiter auch nachts zu trainieren?
00:30:32 Bis wann sollte man Überlastungserscheinungen tolerieren
00:31:54 Was tun wenn man nicht durchschlafen kann, obwohl man noch müde ist?
00:34:36 Must-Haves fürs Homegym?
00:36:06 Wird es nochmal einen Live #KraftraumPodcast geben? Sah nach einer tollen Veranstaltung aus!

First day back on GVT and 100% almost died😂 Did only 135lbs for 10X10 and realized how hard doing a lot of volume on squats really is😩 I’ve been so used to doing a MAX of 6-8 reps since I’ve been strength training for so long that anything about that was incredibly difficult! That being said tomorrow should be fun... bench day😂
.
.
.
#fitness #wellness #health #healthy #muscle #workout #gym #fit #gvt #germanvolumetraining #squats #deadlifts #legday #functionalfitness #volumetraining #bodybuilding #cellucor #gymshark @cellucor @gymshark

First day back on GVT and 100% almost died😂 Did only 135lbs for 10X10 and realized how hard doing a lot of volume on squats really is😩 I’ve been so used to doing a MAX of 6-8 reps since I’ve been strength training for so long that anything about that was incredibly difficult! That being said tomorrow should be fun... bench day😂
.
.
.
#fitness #wellness #health #healthy #muscle #workout #gym #fit #gvt #germanvolumetraining #squats #deadlifts #legday #functionalfitness #volumetraining #bodybuilding #cellucor #gymshark @cellucor @gymshark

Training mit System💪

Aufgrund der Vielzahl an aktuellen Projekten musste ich mein Training immer noch zeitlich anpassen und kürzen - ein bisschen Zeit wieder 𝐁𝐚𝐬𝐢𝐬𝐚𝐫𝐛𝐞𝐢𝐭 in Form von 𝐕𝐨𝐥𝐮𝐦𝐞𝐒𝐞𝐭𝐬 zu absolvieren: ▶️10x 10  𝗞𝗟𝗜𝗠𝗠𝗭𝗨𝗚 und  𝗕𝝠𝗡𝗞𝗗𝗥𝗨𝗖𝗞𝗘𝗡 𝗠𝗜𝗧 𝗞𝗨𝗥𝗭𝗛𝝠𝗡𝗧𝗘𝗟 💁‍♀️ Welche Übung gefällt Euch am besten? 🤷‍♀️ Probiert es aus und seit 
𝗦𝗧𝝠𝗥𝗞.𝗚𝗘𝗦𝗨𝗡𝗗.𝗚𝗟𝗨̈𝗖𝗞𝗟𝗜𝗖𝗛.💪🏻🤩🍀oder melde Dich gern bei mir, wenn Du Struktur und Plan benötigst für Deinen 𝗦𝗧𝝠𝗥𝗞.𝗚𝗘𝗦𝗨𝗡𝗗.𝗚𝗟𝗨̈𝗖𝗞𝗟𝗜𝗖𝗛.💪🏻🤩🍀Alltag 🤩 ⚓️𝝠𝗛𝝝𝗜 𝝠𝗡𝗜𝗧𝝠
🏆MISSUNIVERSE 
#PERSONALTRAINING ⚓️OSTSEEPERSONALTRAINER 💞
#ANITAHESS
BAD DOBERAN & ROSTOCK 
www.anitahess.de

#Starkgesundglücklich
#basicsfirst 
#basic 
#volumetraining 
#germanvolumetraining 
#giantset
#squats
#deadlift 
#krafttrainingfuerfrauen 
#fitfamgermany
#fit 
#tagforlikes 
#fitnessmotivation 
#gymlove 
#fitover40 
#personaltrainer
#fitness 
#fitnesslifestyle 
#coach 
#inspiration 
#impuls
#motivation 
#training 
#fitnesslifestyle
#photooftheday 
#krafttraining
#muskelaufbau
#instagood

Training mit System💪

Aufgrund der Vielzahl an aktuellen Projekten musste ich mein Training immer noch zeitlich anpassen und kürzen - ein bisschen Zeit wieder 𝐁𝐚𝐬𝐢𝐬𝐚𝐫𝐛𝐞𝐢𝐭 in Form von 𝐕𝐨𝐥𝐮𝐦𝐞𝐒𝐞𝐭𝐬 zu absolvieren: ▶️10x 10 𝗞𝗟𝗜𝗠𝗠𝗭𝗨𝗚 und 𝗕𝝠𝗡𝗞𝗗𝗥𝗨𝗖𝗞𝗘𝗡 𝗠𝗜𝗧 𝗞𝗨𝗥𝗭𝗛𝝠𝗡𝗧𝗘𝗟 💁‍♀️ Welche Übung gefällt Euch am besten? 🤷‍♀️ Probiert es aus und seit
𝗦𝗧𝝠𝗥𝗞.𝗚𝗘𝗦𝗨𝗡𝗗.𝗚𝗟𝗨̈𝗖𝗞𝗟𝗜𝗖𝗛.💪🏻🤩🍀oder melde Dich gern bei mir, wenn Du Struktur und Plan benötigst für Deinen 𝗦𝗧𝝠𝗥𝗞.𝗚𝗘𝗦𝗨𝗡𝗗.𝗚𝗟𝗨̈𝗖𝗞𝗟𝗜𝗖𝗛.💪🏻🤩🍀Alltag 🤩 ⚓️𝝠𝗛𝝝𝗜 𝝠𝗡𝗜𝗧𝝠
🏆MISSUNIVERSE
#PERSONALTRAINING ⚓️OSTSEEPERSONALTRAINER 💞
#ANITAHESS
BAD DOBERAN & ROSTOCK
www.anitahess.de

#Starkgesundglücklich
#basicsfirst
#basic
#volumetraining
#germanvolumetraining
#giantset
#squats
#deadlift
#krafttrainingfuerfrauen
#fitfamgermany
#fit
#tagforlikes
#fitnessmotivation
#gymlove
#fitover40
#personaltrainer
#fitness
#fitnesslifestyle
#coach
#inspiration
#impuls
#motivation
#training
#fitnesslifestyle
#photooftheday
#krafttraining
#muskelaufbau
#instagood

Of all the not so fun things I’ve done for fun recently, 5x10 110kg beltless deadlifts were the most not fun

Of all the not so fun things I’ve done for fun recently, 5x10 110kg beltless deadlifts were the most not fun

Yesterday’s leg workout was a little different. Some deadlifts up to a heavy single of a deficit. 
Then worked up to a 3 rep max on reverse lunges, tried 315 but couldn’t get the last ones.

Following 100 reps w/ 135 reverse lunges.
Plus some extra accessories for glutes , quads, and core💪🏻 #legday#germanvolumetraining #fitness #hcfitness #texasfit #neverfuckingquit#adifferentbreed #trainhard#carbcycling #liftheavier #powerlifting#bodybuilding#crossfit #strengthandconditioning#humpday

Yesterday’s leg workout was a little different. Some deadlifts up to a heavy single of a deficit.
Then worked up to a 3 rep max on reverse lunges, tried 315 but couldn’t get the last ones.

Following 100 reps w/ 135 reverse lunges.
Plus some extra accessories for glutes , quads, and core💪🏻 #legday #germanvolumetraining #fitness #hcfitness #texasfit #neverfuckingquit #adifferentbreed #trainhard #carbcycling #liftheavier #powerlifting #bodybuilding #crossfit #strengthandconditioning #humpday

That moment when your hands are shaking after a leg workout is a defining moment lol...Squat workout will be up later today 🔥 #Commit2Dedication
.
.
.
#overtraining #progressiveoverload #germanvolumetraining #highintensityworkout #squatsfordays #noexcusesjustresults #workathomedad #dadbodsquad

That moment when your hands are shaking after a leg workout is a defining moment lol...Squat workout will be up later today 🔥 #Commit2Dedication
.
.
.
#overtraining #progressiveoverload #germanvolumetraining #highintensityworkout #squatsfordays #noexcusesjustresults #workathomedad #dadbodsquad

Back and biceps today and today was a German Volume Training day! I can just about flex as they are sore but a good sore! 
The stars are back!

#germanvolumetraining
#backworkout
#pumped #backandbiceps #biceps #hairyblackguys #hairymen #musclebear #muscledaddy #beardsandtattoos #tattooedmuscle #instafit #instamuscle #bodybuilder #gaybodybuilder #gains

Back and biceps today and today was a German Volume Training day! I can just about flex as they are sore but a good sore!
The stars are back!

#germanvolumetraining
#backworkout
#pumped #backandbiceps #biceps #hairyblackguys #hairymen #musclebear #muscledaddy #beardsandtattoos #tattooedmuscle #instafit #instamuscle #bodybuilder #gaybodybuilder #gains

Volume training shoulders and arms! What’s your go to shoulder exercise? 
10x10 Shoulder Press 
10x10 Lat Raises
3x12 Bicep Curl
3x12 Tricep Cable Extension
3x12 Rev Grip EZ bar Curl
3x12 Tricep Pulldown .
.
.
.
#fitness #gym #fit #workout #motivation #bodybuilding #fitnessmotivation #training #weights #weighttraining #bodybuilder #lift #lifting #weighttraining #powerlifting #deadlift #liftheavy #gymmotivation #gymtime #gymlife #gymaddict #shoulderworkout #armworkout #biceps #triceps #pushyourself #shoulders #germanvolumetraining

Volume training shoulders and arms! What’s your go to shoulder exercise?
10x10 Shoulder Press
10x10 Lat Raises
3x12 Bicep Curl
3x12 Tricep Cable Extension
3x12 Rev Grip EZ bar Curl
3x12 Tricep Pulldown .
.
.
.
#fitness #gym #fit #workout #motivation #bodybuilding #fitnessmotivation #training #weights #weighttraining #bodybuilder #lift #lifting #weighttraining #powerlifting #deadlift #liftheavy #gymmotivation #gymtime #gymlife #gymaddict #shoulderworkout #armworkout #biceps #triceps #pushyourself #shoulders #germanvolumetraining

I have been working hard for close to 2 years, and here I am. Used to never like to be shirtless in front of people. Still not where I want to be, but I'm learning to be happy with the gifts I've been given and the work i put in. #autviaminveniamautfaciam #progressnotperfection #nurselife #germanvolumetraining #bicepworkout #bodybuilding #weightlossjourney #weightloss #lift #workoutmotivation #workout #rnlife #blessed

I have been working hard for close to 2 years, and here I am. Used to never like to be shirtless in front of people. Still not where I want to be, but I'm learning to be happy with the gifts I've been given and the work i put in. #autviaminveniamautfaciam #progressnotperfection #nurselife #germanvolumetraining #bicepworkout #bodybuilding #weightlossjourney #weightloss #lift #workoutmotivation #workout #rnlife #blessed

Idk why the colors have been messed up again but whatever🙄 ANYWAYS had a great PULL DAY today with @bradynmonnier mainly focused on back🔥 tried some new tempos today and loved it🙌🏼 Also, going to start implementing GVT back into my programming with some strength, bodybuilding and functional movements as well👍🏼
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#fitness #wellness #health #healthy #muscle #workout #gym #fit #backday #armday #gvt #germanvolumetraining #functionalfitness #bodybuilding #yoga #cardio #food #recovery #cellucor #gymshark @cellucor @gymshark

Idk why the colors have been messed up again but whatever🙄 ANYWAYS had a great PULL DAY today with @bradynmonnier mainly focused on back🔥 tried some new tempos today and loved it🙌🏼 Also, going to start implementing GVT back into my programming with some strength, bodybuilding and functional movements as well👍🏼
.
.
.
#fitness #wellness #health #healthy #muscle #workout #gym #fit #backday #armday #gvt #germanvolumetraining #functionalfitness #bodybuilding #yoga #cardio #food #recovery #cellucor #gymshark @cellucor @gymshark

The past month I’ve felt so screwed on with life in general and it feels AMAZE 😍 finally feeling like I can control my stress and for that I’ve been able to take control of my business, my training and even been able to plan new projects for 2020 without it feeling like too much on top of my current work! 🔥 Big things coming guys 💪🏻 WATCH THIS SPACE •
•
•
•
•
•
#gym #gymshark #motivation  #glutes #weightgain #gvt  #nike #girlswholift #girlswhotrain #girlswhosquat #strongnotskinny #vegetarian #weightlifting #germanvolumetraining #fitness #bööty #bootyfordays #quads #ukfitness #ukfitfam #fitgirl #legday #backday #newday #grind #glutes #cut

The past month I’ve felt so screwed on with life in general and it feels AMAZE 😍 finally feeling like I can control my stress and for that I’ve been able to take control of my business, my training and even been able to plan new projects for 2020 without it feeling like too much on top of my current work! 🔥 Big things coming guys 💪🏻 WATCH THIS SPACE •





#gym #gymshark #motivation #glutes #weightgain #gvt #nike #girlswholift #girlswhotrain #girlswhosquat #strongnotskinny #vegetarian #weightlifting #germanvolumetraining #fitness #bööty #bootyfordays #quads #ukfitness #ukfitfam #fitgirl #legday #backday #newday #grind #glutes #cut

Sometimes you just need a late night workout 💪... I’ve been taking a break from insta for a couple of weeks now. I find that when I try to focus on getting good videos or quality content for the gram, it can effect my growth and efficiency in the gym (ya know the whole point of working out and posting). That being said, I’ve been reprogramming my workouts during this bulk and have finally found something that works for me! I’m a week in to German Volume Training, and have gained a pound and a half, increased each lift by 5 lbs, and feel/ look much fuller than the weeks prior!

Plenty of updates to come as I continue with this program, training for a possible triathlon next year, and also starting on the new CF modulator Trikafta in the months to come! Stay tuned!! 💪💪💪

Sometimes you just need a late night workout 💪... I’ve been taking a break from insta for a couple of weeks now. I find that when I try to focus on getting good videos or quality content for the gram, it can effect my growth and efficiency in the gym (ya know the whole point of working out and posting). That being said, I’ve been reprogramming my workouts during this bulk and have finally found something that works for me! I’m a week in to German Volume Training, and have gained a pound and a half, increased each lift by 5 lbs, and feel/ look much fuller than the weeks prior!

Plenty of updates to come as I continue with this program, training for a possible triathlon next year, and also starting on the new CF modulator Trikafta in the months to come! Stay tuned!! 💪💪💪

4 METHODS TO BUILD MUSCLE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
People always ask, "what is the best workout routine for muscle growth?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you is, if there where a "best" routine, don't you think we'd all be on it and experiencing great results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, there is no "best" workout rouinte, only best principles. As long as you can manage to recover from your training and gradually increase volume, you'll build muscle (assuming your nutrition is in order).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few examples of training methods you can follow to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ GERMAN VOLUME TRAINING⠀⠀⠀⠀⠀⠀⠀⠀⠀
GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ NON-LINEAR PERIODISATION⠀⠀⠀⠀⠀⠀⠀⠀⠀
With this type of periodization schedule, training volume and intensity doesn’t follow a distinct pattern and may change on a session by session basis. During one session, you might do high reps, low intensity and the next high intensity, low volume. By doing this you expose your muscles to variable amounts of stress from session to session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ THE DUP METHOD⠀⠀⠀⠀⠀⠀⠀⠀⠀
DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ STRONG LIFTS 5X5⠀⠀⠀⠀⠀⠀⠀⠀⠀
5x5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Share this guide with your training partners!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ @stay_hungry_24x7 ⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY HUNGRY -🔥 #bigbiceps #bigtriceps #armgains #bigarms  #pheasyque #backandbiceps #germanvolumetraining #trainingprinciples #chestgains #triceps #stayhungry

4 METHODS TO BUILD MUSCLE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
People always ask, "what is the best workout routine for muscle growth?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you is, if there where a "best" routine, don't you think we'd all be on it and experiencing great results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, there is no "best" workout rouinte, only best principles. As long as you can manage to recover from your training and gradually increase volume, you'll build muscle (assuming your nutrition is in order).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few examples of training methods you can follow to build muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣ GERMAN VOLUME TRAINING⠀⠀⠀⠀⠀⠀⠀⠀⠀
GVT or 10 sets of 10 is basically 10 sets of a compound lift where you shoot for doing 10 repetitions each set or 100 reps total.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2️⃣ NON-LINEAR PERIODISATION⠀⠀⠀⠀⠀⠀⠀⠀⠀
With this type of periodization schedule, training volume and intensity doesn’t follow a distinct pattern and may change on a session by session basis. During one session, you might do high reps, low intensity and the next high intensity, low volume. By doing this you expose your muscles to variable amounts of stress from session to session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ THE DUP METHOD⠀⠀⠀⠀⠀⠀⠀⠀⠀
DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ STRONG LIFTS 5X5⠀⠀⠀⠀⠀⠀⠀⠀⠀
5x5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Share this guide with your training partners!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ @stay_hungry_24x7 ⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥- STAY HUNGRY -🔥 #bigbiceps #bigtriceps #armgains #bigarms #pheasyque #backandbiceps #germanvolumetraining #trainingprinciples #chestgains #triceps #stayhungry

It may be cold outside but it was def spicy in the box tonight. Starting the week right #mondaymotivation #crossfitraeda #sweatangels #winterevening #germanvolumetraining #benchpress

It may be cold outside but it was def spicy in the box tonight. Starting the week right #mondaymotivation #crossfitraeda #sweatangels #winterevening #germanvolumetraining #benchpress

Big 38's for one arm row tonight! Mass here we come!
@mytrainingbud @jbonney3011 
#EliminateExcuses 
#mytrainingbuddy 
#gvt
#germanvolumetraining

Big 38's for one arm row tonight! Mass here we come!
@mytrainingbud @jbonney3011
#EliminateExcuses
#mytrainingbuddy
#gvt
#germanvolumetraining

Day 2 of the Grenade Advent calendar! Today was Caramel Chaos #carbkilla , short and sweet it was good! Didnt really taste caramel but it wasnt around long enough to find out! @grenadeofficial 
#EliminateExcuses #mytrainingbuddy #mytrainingbud #carbkillabars #grenade #adventcalendar #proteinbar #gym #postworkout #gvt #germanvolumetraining

Day 2 of the Grenade Advent calendar! Today was Caramel Chaos #carbkilla , short and sweet it was good! Didnt really taste caramel but it wasnt around long enough to find out! @grenadeofficial
#EliminateExcuses #mytrainingbuddy #mytrainingbud #carbkillabars #grenade #adventcalendar #proteinbar #gym #postworkout #gvt #germanvolumetraining

Throwback: August 2019
An hour workout is only 4% of your day.
Every workout is better than no training at all.😊 Have you already tried bodyweight training?Let me know in the comments😉💪🏿
------------------------------------------------------------------ #fitness #muscle #repost #fit
#allnatureshots #fitspo
#fitfam #shredded
#cyclingphotos #instagram
#lifestyle #fitspiration
#fitnessmotivations #instafit
#abs #darmstadt
#germanvolumetraining #abs

Throwback: August 2019
An hour workout is only 4% of your day.
Every workout is better than no training at all.😊 Have you already tried bodyweight training?Let me know in the comments😉💪🏿
------------------------------------------------------------------ #fitness #muscle #repost #fit
#allnatureshots #fitspo
#fitfam #shredded
#cyclingphotos #instagram
#lifestyle #fitspiration
#fitnessmotivations #instafit
#abs #darmstadt
#germanvolumetraining #abs

German volume training week 3. Adding 7% to the weight from last week was killer. Had to finish with box squats because my legs are dead. #autviaminveniamautfaciam #progressnotperfection #germanvolumetraining

German volume training week 3. Adding 7% to the weight from last week was killer. Had to finish with box squats because my legs are dead. #autviaminveniamautfaciam #progressnotperfection #germanvolumetraining

New Year’s Evolution.  Instead of counting the month of December down before I do something for myself, while simultaneously changing my blood into cheese sauce, I am going to start my yearly goals now.  I have set goals to achieve for the first of January, instead of starting goals then.  It’s a continuous growth. December still counts as a month for self-care and improvements. #newyears #selfcare #benchpress #thirtyfives #bettercardio #coreeveryday #readmore #squat #twotwentyfive #germanvolumetraining #itputsthelotiononitsskin #betterhair #successasanartist #petportraitsfordays #artinmotion #artcontent

New Year’s Evolution. Instead of counting the month of December down before I do something for myself, while simultaneously changing my blood into cheese sauce, I am going to start my yearly goals now. I have set goals to achieve for the first of January, instead of starting goals then. It’s a continuous growth. December still counts as a month for self-care and improvements. #newyears #selfcare #benchpress #thirtyfives #bettercardio #coreeveryday #readmore #squat #twotwentyfive #germanvolumetraining #itputsthelotiononitsskin #betterhair #successasanartist #petportraitsfordays #artinmotion #artcontent

It's Handstand 🤸‍♂️ Play Time ▶️ @chevi_berlinstrength at @berlin_strength 🦍 #handstandwhereistand

It's Handstand 🤸‍♂️ Play Time ▶️ @chevi_berlinstrength at @berlin_strength 🦍 #handstandwhereistand

Had an UNREAL leg workout today 🍑🔥 never had twitchy legs from a session before 😂dead!
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German volume training on hip thrusts, 10 sets of 10 😰 followed by heavy leg extension and lunges burnout 😬 my legs are gunna be sore tomorrow! •
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#gym #gymshark #motivation  #glutes #weightgain #gvt  #nike #girlswholift #girlswhotrain #girlswhosquat #strongnotskinny #vegetarian #weightlifting #germanvolumetraining #fitness #bööty #bootyfordays #quads #ukfitness #ukfitfam #fitgirl #legday #backday #newday #grind #glutes #cut

Had an UNREAL leg workout today 🍑🔥 never had twitchy legs from a session before 😂dead!
.
German volume training on hip thrusts, 10 sets of 10 😰 followed by heavy leg extension and lunges burnout 😬 my legs are gunna be sore tomorrow! •




#gym #gymshark #motivation #glutes #weightgain #gvt #nike #girlswholift #girlswhotrain #girlswhosquat #strongnotskinny #vegetarian #weightlifting #germanvolumetraining #fitness #bööty #bootyfordays #quads #ukfitness #ukfitfam #fitgirl #legday #backday #newday #grind #glutes #cut

Back to the German Volume Training this week! Started off with a chest and back session in my new @vxsgymwear .
10x10 DB Press 
10x10 Reverse Grip BB Row
3x12 DB Pullover
3x12 DB Row
3x12 DB Incline Fly
3x12 Seated Row
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#vxsgymwear #teamvxs #germanvolumetraining #chest #back #chestworkout #backworkout #benchpress #row #fitness #gym #fit #workout #motivation #bodybuilding #fitnessmotivation #training #exercise #fitnessaddict #active #train #fitlife #strength #health #healthy #strong #fitnessjourney #gymaholic #weightlifting #liftingweights

Back to the German Volume Training this week! Started off with a chest and back session in my new @vxsgymwear .
10x10 DB Press
10x10 Reverse Grip BB Row
3x12 DB Pullover
3x12 DB Row
3x12 DB Incline Fly
3x12 Seated Row
.
.
.
.
#vxsgymwear #teamvxs #germanvolumetraining #chest #back #chestworkout #backworkout #benchpress #row #fitness #gym #fit #workout #motivation #bodybuilding #fitnessmotivation #training #exercise #fitnessaddict #active #train #fitlife #strength #health #healthy #strong #fitnessjourney #gymaholic #weightlifting #liftingweights

#basövning 👊🏽 GVT 10x10 Marklyft set nr 7.  En ökning med 2.5kg/reps sen förra markpasset.  Jag tackar gårdagens buffé 🙏🏽 Hastighet på filmen är X2 ———> MOVIE _____________________________________________________ #träning #gym #deadlift #germanvolumetraining #ocrathlete #ocrtraining #trainingforaspartanrace #trifecta2020 #elite_apparel_exclusive #ocreliteapparel  #surahammar
#teamsjöåsen @sjoasen81

#basövning 👊🏽 GVT 10x10 Marklyft set nr 7. En ökning med 2.5kg/reps sen förra markpasset. Jag tackar gårdagens buffé 🙏🏽 Hastighet på filmen är X2 ———> MOVIE _____________________________________________________ #träning #gym #deadlift #germanvolumetraining #ocrathlete #ocrtraining #trainingforaspartanrace #trifecta2020 #elite_apparel_exclusive #ocreliteapparel #surahammar
#teamsjöåsen @sjoasen81

Good to be back doing German volume training!! #oldways #gym #sunday #chestworkout #training #germanvolumetraining #motivation #summer

Good to be back doing German volume training!! #oldways #gym #sunday #chestworkout #training #germanvolumetraining #motivation #summer

Squatted high bar for the first time in a while!
Groin/posas felt alright! 
I’m going to attack this situation with volume. Not going to rush to go heavy again. Warmed up with 12 sets of bodyweight squats superset with leg raises for 12 sets 
Then did 12 sets of squats shown in my notes in the next clip.
I think this is a good opportunity to get my squat form down pat. I wanna work in my stance as well as hip rise. So I think this volume phase that I’m in will help with that. @kris_home_gym #fitdad#homegym#pushthrew#gettingbetter#volume#germanvolumetraining#pushthrew#getgreat#becomebetterdaybyday#fitdad#noquit#beastmode#legday#alwaysimproving

Squatted high bar for the first time in a while!
Groin/posas felt alright!
I’m going to attack this situation with volume. Not going to rush to go heavy again. Warmed up with 12 sets of bodyweight squats superset with leg raises for 12 sets
Then did 12 sets of squats shown in my notes in the next clip.
I think this is a good opportunity to get my squat form down pat. I wanna work in my stance as well as hip rise. So I think this volume phase that I’m in will help with that. @kris_home_gym #fitdad #homegym #pushthrew #gettingbetter #volume #germanvolumetraining #pushthrew #getgreat #becomebetterdaybyday #fitdad #noquit #beastmode #legday #alwaysimproving

A perfect Sunday ❤️ The gym to myself 🏋️‍♂️and a sunny pedal to look forward to. #squats #germanvolumetraining #deadlift #bikeride

A perfect Sunday ❤️ The gym to myself 🏋️‍♂️and a sunny pedal to look forward to. #squats #germanvolumetraining #deadlift #bikeride

‼️‼️‼️‼️‼️Core work,triceps, shoulders and chest all in one in this #compoundmovement..! My finisher for that particular chest day routine.. since incorporating the  #germanvolumetraining I did 100reps..strength has been really going 🆙 •
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•
•
•
•
•
•
•
#chestday #armday #triceps #beforeandafter #callisthenics #lsit #routine #gains #nike #offset #guccimane #sunday #coreworkout #calisthenics #california #fitness #routine

‼️‼️‼️‼️‼️Core work,triceps, shoulders and chest all in one in this #compoundmovement ..! My finisher for that particular chest day routine.. since incorporating the #germanvolumetraining I did 100reps..strength has been really going 🆙 •








#chestday #armday #triceps #beforeandafter #callisthenics #lsit #routine #gains #nike #offset #guccimane #sunday #coreworkout #calisthenics #california #fitness #routine

When you go in to lift arms and decide to lift deads instead... honestly didnt expect to hit this tonight.  Did my normal 45 rep warmup in 3 sets and decided to take it to the max. 
Hit 405, breaking my pr of 390. 
365 was a smooth set of 5
385 was a clean set of 3 
405 without breaking form for 1. (Might have been able to pull another 10 lbs, but no belt 🤫) Chest, deads, and leg pr's have all been topped within the last month. 
No stoppin now, spring will be here soon 💪

#mygreatlife #health #wellness #fitness #limu #blufrog #fucoidan
#deadlift #gains #breakingprs #snatchgripdeadlift #goals #achieve #more #germanvolumetraining #works #symmetriculture #jefferyepsteindidntkillhimself

When you go in to lift arms and decide to lift deads instead... honestly didnt expect to hit this tonight. Did my normal 45 rep warmup in 3 sets and decided to take it to the max.
Hit 405, breaking my pr of 390.
365 was a smooth set of 5
385 was a clean set of 3
405 without breaking form for 1. (Might have been able to pull another 10 lbs, but no belt 🤫) Chest, deads, and leg pr's have all been topped within the last month.
No stoppin now, spring will be here soon 💪

#mygreatlife #health #wellness #fitness #limu #blufrog #fucoidan
#deadlift #gains #breakingprs #snatchgripdeadlift #goals #achieve #more #germanvolumetraining #works #symmetriculture #jefferyepsteindidntkillhimself

Discofredag på en lördag 🤔 10X10 🤢 av bänkpress & bicepscurl ✔️ #germanvolumetraining 💪🏽_________________________________________________________ #träning #gym #ocrathlete #ocrtraining #trainingforaspartanrace #trifecta2020 #elite_apparel_exclusive #ocreliteapparel  #surahammar
#teamsjöåsen @sjoasen81

Discofredag på en lördag 🤔 10X10 🤢 av bänkpress & bicepscurl ✔️ #germanvolumetraining 💪🏽_________________________________________________________ #träning #gym #ocrathlete #ocrtraining #trainingforaspartanrace #trifecta2020 #elite_apparel_exclusive #ocreliteapparel #surahammar
#teamsjöåsen @sjoasen81

The Tabata method consists of 8 exercises in 4min: 20s of intense exercise and 10s of rest per exercise.
In this video the same exercise is done in 8 rounds to make the base and triceps stronger.
Have you ever tried this kind of exercise? Do it and tell me how it was in the comments👇🏿.
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#blogger #fitnessmotivation
#fitnessblogger #inspired by @fraserwilsonfit #motivated by @tiboinshape #gymgermany
#saturdayworkout #darmstadt
#mcfitdarmstadt #darmstadtgram #germanvolumetraining
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@risadinha__  @rocket_maschine  @ulissesworld @marvel.fitness_  @bertrandmbi  @wolterkevin @chang_ifbb @mcfit 
@mcfitmodels @simeonpanda

The Tabata method consists of 8 exercises in 4min: 20s of intense exercise and 10s of rest per exercise.
In this video the same exercise is done in 8 rounds to make the base and triceps stronger.
Have you ever tried this kind of exercise? Do it and tell me how it was in the comments👇🏿.
-----------------------------------------------------------
#blogger #fitnessmotivation
#fitnessblogger #inspired by @fraserwilsonfit #motivated by @tiboinshape #gymgermany
#saturdayworkout #darmstadt
#mcfitdarmstadt #darmstadtgram #germanvolumetraining
-----------------------------------------------------------
@risadinha__ @rocket_maschine @ulissesworld @marvel.fitness_ @bertrandmbi @wolterkevin @chang_ifbb @mcfit
@mcfitmodels @simeonpanda