You know how much I love to switch things up when it comes to my workouts. I mean, there’s such variety of workouts here on Lushious Lifts that I’m sure it’s obvious!
Something that I do every once in a while is German Volume Training. This type of training is insane! The goal, is to complete 10 sets of 10 reps with the same weight for each exercise. This means you aren’t using the weight that you would use during a superset workout like this. You want to use a weight around what you would use for 20 reps to failure.
+ stability ball
+ resistance band
In the Gym:
+ cable machine
Complete 10 sets of 10 reps with 30 seconds rest between each exercise.
Use a tempo of 4-0-2-0.
SEATED CABLE REAR DELT ROW
CABLE PREACHER CURLS (reps are per side)
THE EXERCISES IN ACTION
To do these exercises at home you can set up as I did in the pictures, using a stability ball and wrapping a resistance band around something like a deck, or even a couch/ottoman would work as I did here.
If you’re in the gym you can grab a bench and roll it over in front of a cable machine. Sit on the bench for the rows, and incline the bench, and lean over the back of it for the preacher curls.
SEATED CABLE REAR DELT ROW
+ sit tall on the ball with your feet flat on the floor
+ hold a handle of the resistance band in each hand
+ engage your core, bend your knees 90 degrees
+ fully extend your arms out in front of your chest, with palms to the floor
+ squeeze your rear delts together as you bend both elbows, moving at the same time, to a 90 degree
+ as you’re pulling, palms should be out to the sides of your face
+ slowly extend your arms
lushious TIP: you want to keep your elbows pointing out towards your side, not up to the ceiling
CABLE PREACHER CURL
+ lean over the ball, using the ball to support your elbows
+ hold a hand of the resistance band in each hand with palms to the sky
+ use your bicep muscle to pull the weight as you bend your elbow, raising your palm to your shoulder, one arm at a time
lushious TIP: you can rest your elbows as I did in the picture above, or you can rest your entire upper arm on the stability ball as I did here.
Because of the slow tempo, it takes 30 seconds, or a little longer to get through the 10 reps. Then by the time you add in the 30 seconds rest, it takes about 10 minutes to complete each exercise. One of the reasons why German Volume Training is so brutal.
Brutal but so fun, and changing the way a workout is created is a simple way to make exercise fun, and to keep your body guessing! I don’t know about you, but I’d rather skip the treadmill and do short bursts of intense exercises to blast fat or tone muscle with high intensity through light rest and high reps to keep things fun!
Let me know how you like German Volume Training, or if you’ve tried it before!