By James Walker CCS, STM, BioSig, Master Trainer
German Volume Workout- For those of you who have some in home exercise equipment or who like to purchase some, i.e., physioball (Sissal USA) anti-burst which means if you happen to run over something sharp it wonâ€™t explode or burst like a balloon, and it will support 1,000-2,000lb, so itâ€™s sturdy and safer than the cheaper ball. It will cost between $25-$40 and will last a long time. I still have a few that are over 13 years old and one thatâ€™s over 15.
Also having a few pairs of dumbbells would be nice, any combination from 5-40lb. If youâ€™re on a budget, $50-$100, find a set of changeable dumbbells, that comes with 2 bars, 4 collars, and a variety of weight plates, 2.5lb, 5lb, 7.5lb, and 10lb, so you can make up your own combinations. Though if you have extra cash then purchase a set of quick-change dumbbells, either Power Blocks, Bowflex, Performance, Reebok, Stamina Versa, XMark, or similar ones. They take up less space and you just have to insert a pin or turn a dial to change the weight amount. They come in pairs of various sizes 5-20lb, 5-40lb, 5-80lb, 5-120lb, and may cost from $100-$1,2000. I would suggest that you shop around for the best price but also check out the reviews on the Internet or Youtube.
Download theÂ German Volume Workout @ Home! Part 2 Excel spreadsheet to record your workout.
If you need a reminder of the explanations, terms, definitions, or more information about the German Volume, review the German Volume Workout@Home Part 1. Otherwise proceed to the example.
Four Day Workout Example:
Day 1 (Monday) â€“ 10 x 10
A.1. standing squat with a single dumbbell; tempo 4/302 Â â€“ with feet hip width apart or slightly wider and dumbbell held against your chest, keep chin up and shoulders back, lower body down towards floor as far as possible on a 3-4 tempo and return to start position on a 2.
A.2. bent over row with dumbbells; tempo 4/302 Â – with feet hip width apart, hips pushed back as far as possible, torso bent over in a bow position, lower back arched, knees bent, and dumbbells by kneeâ€™s, pull dumbbells towards waist on a 2 tempo and return to start position on a 3-4.
Day 2 (Tue or Wed) â€“ 10 x 10
A.1. lying leg curl with physioball; tempo 4/302 â€“ lying position with legs extended and heels on top of the physioball, hands by sides, raise hips up towards the ceiling as far as possible on a 1 tempo, pull physioball in towards hips on a 2 tempo, push out on a 3-4 tempo, and lower hips to floor on a 1 tempo.
A.2. standing or seated overhead press with dumbbells; tempo 4/302 Â â€“ with feet hip width apart and dumbbells next to shoulders in a neutral grip (palms facing in), press dumbbells up towards the ceiling and to the back of the head on a 2 tempo and return to start position on a 3-4 tempo.
Day 3 (Thur or Fri) â€“ 10 x 10
A.1. standing sumo squat with a single dumbbell; tempo 4/302 Â â€“ with feet in a wide stance with toes pointed slightly out, hold a single dumbbell down between your legs, lower torso down towards floor as far as possible on a 3-4 tempo and return to start position on a 2 tempo.
A.2. lying pullover on physioball with a single dumbbell; tempo 4/302 Â â€“ lying with upper back on physioball, feet on the floor with knees bent about 90 degrees, hips raised, and single dumbbell raised towards the ceiling with a triangle grip on dumbbell, lower the dumbbell overhead and down towards the floor as far as possible on a 3-4 tempo, keep elbows slightly bent, and return Â to start position on a 2 tempo.
Day 4 (Fri or Sun) â€“ 10 x 10
A.1. standing romanian deadlift (rdl) with dumbbells; tempo 4/302 Â â€“ with feet hip width apart and dumbbells at sides, keep chest up and shoulders back, push hips back as far as possible and bend torso forward towards the floor (bow position) on a 3-4 tempo and return to start position on a 2 tempo.
A.2. lying chest press on physioball with dumbbells; tempo 4/302 Â â€“ lying with upper back on physioball, feet on the floor with knees bent about 90 degrees, hips raised, and dumbbells next to shoulders in a neutral grip, press the dumbbells up towards the ceiling on a 2 tempo and return to start position on a 3-4 tempo.
Again, remember and take your time if you are just beginning, especially if you havenâ€™t worked out in a while. Start with 5 sets of 10 reps and gradually build up to 10 sets over a 5 week duration. Each set should take 50-60 seconds followed by a 15-60 second rest period. The entire workout should take between 20-40 minutes depending on the length of your rest periods.Â This workout can be done for about 16 weeks If you are truly a beginner or novice.