German Volume Training

Boom goes the California dynamite. I’m actually writing this from 10,000 feet.

No, it’s NOT that I can jump that high (yet), I’m actually flying right now.

I’ll be MC’ing the Online Info Summit this weekend. If you’re going, I hope to see you there.

I just posted the Finisher Challenge of the Week inside the Finisher Freak Inner Circle (if you’re a member, you’ll see it in the Facebook Group… it’s legendary and uses the 20 secs on, 20 secs off approach with a twist at the end 😉

This month, we’re shifting gears and the 4-week program for this month is “German Volume Training”, but with a metabolic finisher at the end. Good times.


The goal of the German Volume Training method is to complete 10 sets of 10 reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to.

For most people, on most exercises, that would represent 60% of their 1RM load.

In other words, if your max weight for 1 rep is 100 pounds, you would use 60 pounds. Make sense? Cool.

There are varieties of this training, but this month, I designed it so you’re performing 4 workouts per week…

Day 1 – Upper Body

Day 2 – Lower Body

Day 3 – Rest

Day 4 – Upper Body

Day 5 – Lower Body

Days 6 & 7 – Rest (Day 6, eat pancakes)

My wife and our neighbor are actually in the middle of a German Volume Training program they stumbled on and they love it. She said she is even getting stronger.

The only thing is… there’s 1 day where they are doing heavy Squats and Deadlifts on the same day.

That explains why she has been exhausted lately. She loves the workouts, but she’s definitely heading towards overtraining.

Deadlifts and Squats are draining on your Central Nervous System (CNS), especially when lifting heavy.

So, here’s how to fix that. For lower body work, remember to hit your front and back (that’s just easier to remember than “anterior” and “posterior” right?).

In other words, you could superset a variety of a Squat with a Romanian Deadlift.

Rest as needed, but try to keep the rest down to 90 seconds between sets. You’ll go back and forth with these “superset” style.

If you’re new to GVT, DO NOT do 10 sets right off the bat. You’ll be walking funny from the soreness and people will point and laugh (and honestly, I’ll be one of them).

The same goes for upper body work. Everyone is different, but I recommend aiming for 6 sets the first week, using the weight protocol above. This allows you to use a “break-in” period.

German Volume Training will help you…

– Build aerobic capacity

– Boost metabolism

– Improve your muscular endurance

– Gain strength

… it’s a great change-up that can bust a strength plateau fast. And when you add in a fast finisher at the end, you can melt the fat at the same time.

Be on the lookout for the German Volume Training releasing to the public 😉

Later tater,
Mikey Whitfield, Master CTT


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