Weight Lifting Routines To Get Huge Fast (German Volume Training Routine)
Video taken from the channel: Muscle Tactics
4-Day Heavy/Light Split
Video taken from the channel: Andy Baker
Massive Volume Training, a German Volume Training alternative
Video taken from the channel: Massive Iron Steve Shaw
High Volume Training VS Low Volume Training Which Is Best?
Video taken from the channel: Buff Dudes
German Volume Training For Muscle Mass Explained (Shredded Sports Science)
Video taken from the channel: Shredded Sports Science
Workout Volume is Killing Your Gains!
Video taken from the channel: ATHLEAN-X™
Best 4 Day A Week Training Split. Complete Push, Pull, Workout Included!
Video taken from the channel: Fit and 50
4 Day Massive Volume Training Split Here is the split: Day 1Quads and Hamstrings; Day 2 Chest and Triceps; Day 3 Off; Day 4 Back and Biceps; Day 5 Shoulders, Traps, and Calves; Day 6 Off; Day 7 Off; Ab work can be added as needed. Note that you will be alternating between 2 sets of workouts: week one and week two. 4 Day Maximum Mass Workout Split. Day 1 Back and Biceps; Day 2 Chest and Triceps; Day 3 OFF; Day 4 Quads, Hamstrings and Calves; Day 5 Shoulders, Traps and Forearms; Day 6 OFF; Day 7 OFF. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine.
Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. The 4-day split training routine. Monday: Chest and Triceps.
Bench Press: 4 sets of 8-12 reps. Incline Dumbbell Press: 4 sets of 8-12 reps. Machine Flies: 3-4 sets of 8-12 reps.
Dips: 4 sets of reps to failure. This Is The 4 day workout split Over the course of the week, you’ll train hard in the gym four days and recover three days. There are a few popular ways to break up the week. Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and.
Next, I move on to volume work, and forge strength and muscle gains by maximizing each set. Try it, back it with a good diet and you’ll gain like a monster. So without further ado, it’s grow time.
How to Build a Freak Here is a sample schedule. Day 1 Quads, Hamstrings and Abs; Day 2 Chest, Triceps and Calves; Day 3 Off; Day 4 Back. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience.
This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Upper-lower training splits are a novel progression for those accustomed to total-body training splits as they allow more recovery and training volume. Upper body and lower body days are alternated for 4 workouts in a 7-day training split.
Pros: Upper-lower training splits are a great progression from total body training and work well with most. Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. A 7 day workout split is provided at the end of this article.
The following is a sample German Volume Training program that is split up into two phases. Day 3 Thighs, Calves & Abs Day 4 Chest, Back, Forearms & Abs Day 5 Shoulders, Arms & Abs Day 6 Thighs, Calves & Abs. So instead of doing Chest and Back, Thighs and Calves in the morning and evening, I have spread the volume out over two days so each body part is being worked twice per week instead of 3 times.
For some athletes and bodybuilders, this is ideal. Bodybuilders need plenty of volume,and high intensity for maximal muscle growth.Training 3 days a week,on the other hand leaves you with more recovery time. The upperlower split routine.
So depending on your conditioning and recovery capacity you can workout 4 days a week: Week1 Monday.
List of related literature:
|from Science and Development of Muscle Hypertrophy|
|from The Active Female: Health Issues Throughout the Lifespan|
|from Bodybuilding: The Complete Contest Preparation Handbook|
|from Natural Bodybuilding|
|from Sports Nutrition for Endurance Athletes, 3rd Ed.|
|from Fitness cycling|
|from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting|
|from Essentials of Exercise & Sport Nutrition: Science to Practice|
|from Science and Practice of Strength Training|
|from NSCA’s Guide to Program Design|