The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.
My training looked like this today:
Dips - Bodyweight - 10 sets of 10 - 100 reps
Alternating Seated Incline KB Hammer Curls - 12kg bells - 10 sets of 10 per arm - 100 reps per arm
Bent Over Lateral Raises - 12kg - 3 sets of 10 - 30 reps
Seated Iron Cross - 16kg bells - 3 sets of 10 - 30 reps
I finished with:
Shrugs - 40kg bells - 30 reps
Behind The Back Shrugs - 48kg bell - 20 reps
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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