German Volume Training 10 x 10 is an intense exercise program that builds the muscle mass and strength necessary for weightlifters to move beyond personal plateaus. It involves doing a large number of sets and repetitions with short rest periods in between and
places special emphasis on muscleswhich respond by triggering muscle growth.
This training method helps bodybuilders and powerlifters build strength, increase muscle size, and build lean body weight. Yes ok
the program is extremely difficultits popularity lies in its potential to deliver impressive results in terms of building muscle mass and strength by doing HIIT.
What is german training
German training 10 x 10 works your muscles and core repetitively and forces them to activate at a high intensity. The body responds to the stress of exercise by triggering muscle growth, known as hypertrophy. While the program calls for 10 sets of each exercise, you may also benefit from doing less. This may depend on your body’s reaction to the training program.
The 10 x 10 workout involves doing
10 series of 10 repetitions of 10 exercises. Performing this many sets and reps using a high volume ensures that you are working your muscles to their maximum capacity, which helps build strength and mass. You can vary the exercises you do on different days.
Woman training strength / PHOTO BY ANDREA PIACQUADIO IN PEXELS.
Certain protocols require fewer sets or repetitions for certain exercises. Use the same amount of weight for each set, increasing the load as you gain strength. And don’t forget to make
60 to 90 second rest between sets. Alternate between muscle groups on different days so you don’t train the same muscle group more than once every few days, and get at least one full day of rest per week.
Some of the exercises to consider include the close-grip bench press (chest and arms), barbell curl (biceps and shoulders), barbell back squat (legs), lat pulldown (chest), and bent-over row. Are
demanding exercises within a HIIT planso you should keep in mind that your basic physical condition has to be very good.
Do not forget about the diet
A healthy eating plan goes hand in hand with the German 10 x 10 workout if you want to lose fat and build muscle. For best results, follow a solid nutrition plan that includes plenty of calories and healthy food choices. You should consume healthy fats, such as olive oil, nuts, and avocados. Eat lots of fresh fruits and vegetables.
It is also important to increase your
protein intake, especially before and after training. Eat healthy sources of protein like lean meat, poultry, and fish. Vegetarian options include Greek yogurt, beans, and eggs. Vegan options include pumpkin seeds, chia, and pea protein powders.
Carbohydrates complexes provide energy and nutrition while helping to build muscle. Healthy options include oats, quinoa, and whole grains. Limit or avoid simple and refined carbohydrates, such as sugary foods and drinks, juice concentrates, and baked goods. It also rules out the intake of fried foods and alcohol.
Talk to a fitness professional if you want help setting clearly defined goals and designing a training plan to achieve the results you want. Also if you are new to fitness or bodybuilding, have medical problems, or are recovering from an injury.
German training 10 x 10 It’s not suitable for beginners, so a trainer can help you get in better shape so you can start a program of this size. A personal trainer can make sure you are using the correct technique to maximize results and prevent injury. They also monitor that you are using the proper weight load and will advise you how many sets to do.
Phrase of the day:
“The civilization and culture of the people depend on the education of women” – Carmen de Burgos, writer