German Volume Training question

[HamsterHider]

okay starting a new program after my 2 week break. It is the one where you do one exercise a body part for 10 sets. Could someone who has done this name the best exercise for each body part. For chest i was thinking dumbell bench presses because straight bar hurts my partners shoulder, triceps skull crushers, biceps ez curls, shoulders should presses, back not sure and legs squats. i need this program ready to go by saturday morning. also need help on if each set should be how many reps and % of one rep max.

Also any other programs to build big size that are good for a 3 day a week training schedule.

thanks

 

[BigCarp]

I tried this German Volume thing a couple year ago after reading about it in a Muscle Media magazine.

I did

dumbell bench -- chest
pull-ups (had to use a spotter or cheater machine)- back
squats-- legs
seated dumbells-- biceps
dips---- triceps
military--- shoulders

I only stayed on the work out for about 6-weeks, but I made massive gains in my back and legs. Not much anywhere else. It's tough hard and get ready for some mega-intense soreness. Good Luck bro.

Carp out...........

 

[BigCarp]

about reps etc.

I almost forgot, I did 10 sets of 10 on each body part. I don't remember what % of my max I used, but I will dig through my old mags and see if I can find it.

Carp out.......

 

[mekannik]

Ditto on the Muscle Media from a few years ago. I tried the leg routine - and after 3 weeks said to hell with it - a little TOO brutal. But my arms got some nice mass from it.

T-Mag just revised it. Click the link for the explanation and new program. You still do 10 x 10, but with different excercises to alleviate boredom and repetitive stress injuries.

German Volume 2000

 

[Mesofreaky]

If a stack of papers on german volume training were on fire and threatining to set the rest of my house on fire I still wouldn't piss on it.

 

[sysopt]

lol that's funny as hell!