German Volume Training is a tried and tested method that many successful athletes have used to pack on mass and muscle. As it involves a large amount of volume, it can also be a great way to improve your strength under fatigue, a useful skill to transfer over into CrossFit.
The core of German volume training is 10 sets of 10 reps for a single body part per workout. Plus accessory work. Rest is vital as this is an intensive program.Day 1: Chest and backDay 2: Legs and AbsDay 3: RestDay 4: Arms and ShouldersDay 5: Off
“The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement – gains of ten pounds or more in six weeks are not uncommon – even in experienced lifters!”.
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.
Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process.
Rest for 60 – 90 seconds between sets.