German Volume Training
OK!! Guys this is somethin u need to try.
ill be honest i dont know what it is fully, havent looked into it yet but... i havent been able to make my chest hurt the nest day for MONTHS so my friend suggested this training he said "get 60-70% Of your maximum weight, and do 10 sets of 10 with 1 min rest between then 3 sets of dumbell flys.... and ur done... *(i added another set of 3 cable crossovers to faliure & 3 sets on the chest press machin for failiure after) THIS WORKS!!! end of but u should probably look more into it first online.... bt if u have trouble with chest, have a try |
So essentially, more sets and keep the rest in between down?
I have started to do more sets, but your form starts to break down after 3-4 sets, so I drop the weight down as I go, hitting failure at each. By the end I'm at about 40-50% of my 1-rep max and fooked. Definitely makes the difference. Doesn't just have to be your chest, can be done with any weights workout. |
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I was fine for up to the 7th set and it killed me afer that. Was gonna started this again last week but the guy I trained with broke his wrist. So Im training on my own at the moment. Good exercise and highly recommended. Good luck! |
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10 sets, 10 reps and exactly 1 minute in between sets. It was trial and error when I first started as I didnt know what weight I could lift till the 10th set without losing form. But in all honesty, it was hard to keep on till the 10th set. I needed a spotter haha!! |
The bit I don't get is this:
You aren't gonna be able to continue to lift 70% of your 1-rep max after 10 sets. Or do you mean 70% of your typical 10-rep set? Would make more sense... |
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do this 10 times, eventually once u can do 10 for 10 move up a weight, keeps ur muscle guessing and worked harder than the time before u do really need a spotter to o it properly but even at lesser weight is effective |
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