ADAPTATION OF GERMAN VOLUME TRAINING
Why should we make training adaptations at all?
Due to progress in the development of sports science and new knowledge based on work experience with clients, it turns out that some old and well-known training programs have certain shortcomings.
Over time, sports science advances, new knowledge is discovered and some training programs become outdated.
Too much training during the week causes fatigue in the endocrine system, so it is necessary to adapt the training. In some situations, too much individual training leads to overtraining. One way of avoiding that is to reduce the number of sets or exercises. Another is to choose different exercises targeting the rained muscle from different angles.
This is an example of a frequently used German volume training.
The schedule is the following:
Monday – training A
Tuesday – training B
Wednesday – rest,
Thursday – training C
Friday – rest
Saturday – repeat the cycle starting from training A
Sunday – training B etc..
- A – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Chest | A1 – decline dumbbell presses | 10 | 10 | 4-0-2 | 90 |
| Back | A2 – chin ups | 10 | 10 | 4-0-2 | 90 |
| Chest | B1 – incline dumbbell fly | 3 | 10 – 12 | 3-0-2 | 60 |
| Back | B2 – one arm dumbbell rows | 3 | 10 – 12 | 3-0-2 | 60 |
- B – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Legs | A1 – squats | 10 | 10 | 4-0-2 | 90 |
| Hamstrings | A2 – lying leg curls | 10 | 10 | 4-0-2 | 90 |
| Abdominals | B1 – incline sit ups | 3 | 15-20 | 2-0-2 | 60 |
| Calves | B2 – seated calf raises | 3 | 15-20 | 2-0-2 | 60 |
- C – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Triceps | A1 – parallel bar dips | 10 | 10 | 4-0-2 | 90 |
| Biceps | A2 – incline curls | 10 | 10 | 4-0-2 | 90 |
| Ramena | A1 – bent over dumbbell lateral raises | 3 | 10-12 | 2-0-x | 60 |
| A2 – seated dumbbell lateral raises | 3 | 10-12 | 2-0-x | 60 |
In the program above, the choice of exercises and the weekly training schedule are problematic.
The choice of exercises gives us too many series for one part of the muscle, and too few for other parts. So let’s say for the chest, you do 10 sets for the lower part of the chest, and only 3 for the upper part. This is good for people who are lagging in the development of the lower part of the chest and want to develop it, while the upper and middle parts of the chest are well developed.
But people who want an equal development of the chest should do an even amount of series for each part of it.
The muscle group training schedule during the week requires you to exercise five times a week and do each muscle group every sixth day. For some people, it can be too much considering the work duties and level of training.
That’s why I made the presented adaptation of German volume training:
- A – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Chest | Incline bench press | 4 | 10 | 4-0-4 | 90 |
| Bench press | 4 | 10 | 4-0-4 | 90 | |
| Decline bench press | 4 | 10 | 4-0-4 | 90 | |
| Triceps | Skull crushers | 4 | 10 | 4-0-4 | 90 |
| Cable v bar push down | 4 | 10 | 4-0-4 | 90 |
- B – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Back | Front lat pull down | 4 | 10 | 4-0-4 | 90 |
| Close grip front lat pulldown | 4 | 10 | 4-0-4 | 90 | |
| Bend over barbell row | 4 | 10 | 4-0-4 | 90 | |
| Biceps | Barbell curl | 4 | 10 | 4-0-4 | 90 |
| Scott curl | 4 | 10 | 4-0-4 | 90 |
- C – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Legs | Squat | 4 | 10 | 4-0-4 | 90 |
| Leg press | 4 | 10 | 4-0-4 | 90 | |
| Hack squat | 4 | 10 | 4-0-4 | 90 | |
| Hamstrings | Lying leg curls | 4 | 10 | 4-0-4 | 90 |
| Calves | Seated calf raises | 4 | 10 | 4-0-4 | 90 |
- D – training
| Muscle group | Exercises | Sets | Reps | Tempo | Rest |
| Schoulders | Front press | 4 | 10 | 4-0-4 | 90 |
| Side lateral raise | 4 | 10 | 4-0-4 | 90 | |
| Bend over lateral raises | 4 | 10 | 4-0-4 | 90 | |
| Abdominals | Crunches | 4 | 10-15 | 4-0-4 | 60 |
| Rotation crunches | 4 | 10-15 | 4-0-4 | 60 |
In this program, you exercise four times a week and do each muscle group once every eight days. For larger muscle groups – three different exercises and 12 sets. For smaller ones – two exercises and eight sets. The selection of exercises is adapted to target all parts of the muscle. The tempo of the exercises is a little slower, 4-0-4.
This type of training is suitable for people with more than nine months of experience in exercise.
4-8 weeks of hypertrophy training can also be added to this type of training.
