German Volume Training for Upper Body | Trainer Series

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Today, we're going to be going through one of our favorite training protocols, German Volume Training for the upper body specifically bench press.

The German Volume Training Protocol (made popular by Charles Poliquin) is a time tested method for packing on size and has laid the foundation for massive strength gains for our clients over the past 4 years.

This protocol calls for 10 sets of 10 reps of two movements performed as an antagonist superset. For our upper body example below we’ve chosen to pair Bench Press with Chest Supported Row.

To perform this workout you will complete 10 reps of the bench press, rest 90 seconds, complete 10 reps of the chest supported row, then rest 90 seconds before you are back up on the bench. You will continue back and forth between the movements until you’ve completed 10 sets of each movement.

The workout may seem easy in the beginning but after about set 4 you’ll feel the fatigue setting in due to the high volume and short rest periods. It’s going to get brutal. Settle in and get ready to suffer and push through!

There is a tempo prescription set for this superset to control our time under tension.

Below you will see the tempo listed as:
4-0-1-0

For the bench it will read like this:
4 - The eccentric (Lowering) phase of the lift. You will lower the weight for 4 seconds down to your chest.
0 - The time spent between the eccentric and concentric phases. You will not pause at the chest and move immediately into the concentric (pressing) phase of the lift.
1 - The concentric (pressing) phase of the lift. You will take 1 second from chest to lockout. (This could potentially get a little slower as fatigue sets in but just try your best)
0 - The time spent between the concentric and eccentric phases. You will not pause at the top of the movement and start immediately on the next rep.

Your goal during this session is to stay on the clock and maintain the tempo the entire time. If you start to fatigue and can’t complete all 10 reps, just rack the weight and begin your rest between movements. No forced reps are allowed and do not sacrifice the tempo to push out more reps.

(2:36) Flat Bench Press
(2:50) Seated Horizontal Row or (3:15) Incline DB Row

(5:00) Alt NG DB Bench
(5:12) Wide Grip Lat Pulldown

(5:58) Cable Chest Fly
(6:40) Cable A-Fly

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