On today’s episode of Live Lean TV, Jessica and I answer a viewer question who asked, does German Volume Training work for muscle building?
This was a question from #AskLiveLeanTV Ep. 010.
@marirvo7891 on Twitter asks: What do you think of German Volume Training? Does German Volume Training work for muscle building? Aren’t the first few sets wasted if you only use 65% of your 1RM? I find it doesn’t start to get hard until fatigue builds a few sets in.
Before we get into it, I want to first provide a little more context around what German Volume Training is.
German Volume Training, also known as the 10 Sets Method, is one of the most effective muscle building protocols.
This style of training is designed to hit specific groups of motor units and muscle fibers to stimulate them with a higher than normal volume of work.
This extensive volume of work causes more stress to your muscle fibers, thus giving your body no other option but to adapt and grow muscle fast, while burning fat.
The goal of German Volume Training is to use the same weight for 10 sets of 10 reps for a given exercise.
Based on this high volume of sets, the often asked question is, how much weight should you use for German Volume Training?
The ideal weight selection is a weight that you can lift for 20 reps to failure.
This would also be considered a weight that is 60% of your 1 rep max (1RM).
60% of your 1 rep max simply means the maximum weight you could safely lift, with good form, for one rep.
If you’re unsure of what your 1 rep max is, use this 1 rep max calculator.
Simply input a few pieces of data and it will calculate your 1 rep max.
Let’s say you calculated that your 1 rep max on the barbell back squat is 300 pounds.
Based on this, here’s how you would calculate the correct weight for German Volume Training:
Based on this calculation, your goal would be to complete 10 sets of 10 reps using 180 pounds on the barbell back squat.
Now that I’ve provided a little context on what German Volume Training is, let me address the second part of the viewer’s question.
First of all, I understand where you’re coming from with this question.
In my Live Lean Mass 2.0 program, one of the training styles includes high volume, German Volume Training workouts.
So based on my experience, you will need to select a weight that is 60% of your 1 rep max.
This is important since you’ll need to sustain it for 10 sets of 10 reps.
If you try to lift more than 60% of your 1 rep max, you probably won’t be able to complete all 10 sets.
And yes, your first few sets will be a little bit easier.
But don’t make the mistake of stopping because you think it’s going to be too easy.
Those first few sets are just priming your body to ensure this high volume style of training.
Trust me, the fatigue will happen and should start to kick in after just a few sets.
Just wait for it.
When it comes to German Volume Training, a lot of people will quit before it’s over.
I’m telling you, the first 5 sets may seem painful.
However, once you get to the 6th or 7th set, it will start to feel like you’re on the home stretch.
If you’ve ever ran a half or full marathon, you probably know the importance of pacing yourself.
If you’re a beginner, you wouldn’t want to run your first two miles at a fast 6 minute mile pace.
By doing that, you’ll quickly run out of gas, before finishing the race.
It’s the same thing with German Volume Training.
You really need to let the first couple of sets be a little too easy.
The fatigue and muscle burnout will quickly catch up.
I would highly recommend you complete the 10 x 10 German Volume Training workouts like those designed in my Live Lean MASS 2.0 program.
Just promise me you’ll stick with it.
Because when you do, watch the muscle gains happen.
Even though German Volume Training is a great workout style to build muscle, you have to be disciplined to get through it.
It’s also a good challenge for you mentally.
Rather than giving up and going back to your old way of completing 3 or 4 sets for each exercise, try 10 sets.
To build muscle you must get outside of your comfort zone and shock your body.
I put Jessica through the German Volume Training style workouts in my Live Lean MASS program, and she loved it.
German Volume Training is just one of the training styles in my Live Lean Mass 2.0 muscle building system.
You also get access to other muscle building training style workouts that are designed to not only build muscle, but also to do it without adding stubborn and ugly bulky fat.
Most people typically get fatter when building muscle.
The unique Live Lean MASS 2.0 muscle building training styles will keep that fat off, while building lean muscle.
So go check out Live Lean MASS 2.0 here.
Go checkout this video post where I share my 5 Best Tips For Muscle Growth.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.