My currently weight training workout routine has me hitting all muscles within the first four days of the week. So I’m using Fridays for a quick pump, for multiple body parts. This morning I did a version of the German Volume Training 10×10 method for chest, back and quads.
German Volume Training is something you’ve heard me talk about quite a bit. It’s basically doing 10 sets of 10 reps, hence 10×10. This is a great way to get an extreme pump. Using less rest between sets enhances that pump even more (I rest no more than 45 seconds between sets).
I use a weight that I can do about 20 reps with. Some say 60% of your max (which is probably equivalent). Of course the first few sets will feel light. This doesn’t mean blow through those reps. You should use more focused and concentrated reps to make the weight feel heavier, thus making the muscle work.
I like Hammer Strength machines in general. They do a good job at mimicking the movement of free weight exercises. I do prefer free weights over machines, but for this particular workout I chose Hammer Strength Incline Chest Press due to the multiple sets and greater focus on the muscle I get with this exercise.
I don’t typically perform close-grip pulldowns for back but decided to do something different today. This exercise allows you to get a deeper contraction at the bottom of the movement, pulling the bar down to your chest. And of course with lat pulldowns in general, you can get a nice stretch at the peak of the exercise.
Since I just trained legs two days ago, I went with leg extensions for quads. However, I didn’t just go through the motions. I made sure to contract my quads and forced the muscle to work throughout each rep. So every rep was focused. This is a very painful yet extremely effective way to build the muscle.
The 10×10 German Volume Training method can make anywhere from 12-15 minutes per exercise. As I mentioned above, I try to keep my rest between sets no greater than 45 seconds. I may go a little less than that for the first few sets. It depends on the exercise as well. If I’m using machines, the rest is typically shorter. With free weights, I’ll push that 45 second mark. Here are my German Volume 10×10 tips:
Lastly, I’ll talk specifically about this morning’s 10×10 workout. Having worked every muscle this week, Fridays are a good day for me to do a little extra. It’s somewhat of a free-for-all workout and I often don’t decide what I’m going to do until I get to the gym. It was either going to be high intensity or volume, and I chose the 10×10 volume.
I hit the major muscle groups I want to bring up. Chest, back, and my quads. I didn’t list this above, but I also did a little calves and abs at the end, and my usual cardio.
Try my German Volume 10×10 workout with multiple muscles. It’s a great way to end the week with an extreme pump workout.
Train with Passion,
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