German Volume Training Timer - 2 Exercises
Rolf Feser's protocol, popularized by Charles Poloquin, “Ten Sets”, or “German Volume Training” is the fastest natural way to build mass out of season.
I struggle to keep count when I do ten sets of ten and I actually prefer it to ensure proper time under tension is being maintained, so I began using a timer to keep me on track.
Here is a handy timer to use when you are performing 10 sets of 10 with the appropriate rest intervals for TWO ALTERNATING GVT EXERCISES.
Perform this exercise X040 which means explosive lift as fast as you can with good form, no pause at the top, perform a 4 second long eccentric (lowering) phase no rest at the bottom.
If you fail you get some extra rest. But If you failed before your 7th rep, breath deeply and if safe, you can make one more attempt during the last 5 seconds on the timer. Just make sure you don't compromise on form at any time. Any technical failure is a failure. This volume it is imperative that you do not train with improper form.
Perfect for Push-ups, and Cable pulldowns (or Overhead push press, and Chin ups). Nothing gains mass faster!
I understand Arnold is not German, I used him because I felt having him yelling at people is fun.