Sneak peek into the German world of fitness
Behold all the fitness zealots! Welcome to the Deutschland that is a hub of innovation in the fitness industry. The fitness crusaders in Germany have introduced a groundbreaking revolutionary training concept that has changed the perception of gaining muscles through arduous dietary restrictions to increasing and targeting the motor areas and increasing the endurance of the body.
German fitness protocols
The Germans have paved the way for bodybuilders by introducing the concept of 10 sets method or German Volume Training. This fitness program was started in the ’70s to enable the bodybuilders to gain lean muscle mass in a short span of 12 weeks. This is the training system that stands above the rest of the training programs all over the world. However, we must note that giving in to their perfectionist approach to every aspect of their lives, this training method is the toughest and brutal even. This training method was popularized by Rolf Feser. It proved out to be so effective during the offseason, that it enabled the weight lifters to move up a full weight class within 12weeks. The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to the extraordinary amounts of stress by hypertrophying the targeted muscle fibers. To claim that this program adds muscle fast is probably an understatement. One can easily gain 10 more pounds of muscle in six weeks, including the inexperienced and experienced fitness enthusiasts.
FACTS: Olympic silver medalist Jacques Demers credits the German volume training for his remarkable achievements in hypertrophy.
Important guidelines that they adhere to while following the German Volume Training regime:
Rest intervals:
Unlike other fitness regimes, this method lays its emphasis on resting for 120 seconds between each set. What gets interesting is after the 8th set there might be strength gains due to a phenomenon called “neural adaptation” – a short phase in which the muscles increase their resistance.
Tempo:
The tempo has to be followed for long-range moments such as squats, dips, and chins a 4-0-2 tempo is followed. For moments such as triceps, biceps, and curls a 3-0-2 tempo is followed.
Number of exercises:
According to this training method, only one exercise per body part should be performed. Therefore exercises that recruit a lot of muscle mass should be selected.
Training frequency:
Considering the intensity of this regime, the recovery period is longer than the rest of the training programs. One training session, every four to six days will suffice.
Overload mechanism:
This phenomenon stresses upon refraining from the negatives or burns that cause stress upon the particular body part.
Metabolism boost:
Unlike other training systems that promote growth hormone release, German Volume Training (GVT) focuses on increasing the metabolic rate, burning fat faster.
Lastly, increases grit, resolve and determination. This being a subjective point, it can be stated with utmost confidence that GVT schedule demands an indomitable mental fortitude to carry forth and see magnanimous results. Kudos to the Germans for innovating this technique and introducing it to the world!
