What's up, guys? Jake Hutton from Fitness
Culture. Today we're gonna be going
through one of my favorite training
protocols, it's German volume training.
This was made popular by Charles
Poliquin, and we've had some of our best
results with strength and body
composition using German volume training
with our athletes in the app over the
last four years. Joining me today is
gonna be our marketing guy, Brody.
Come on, Brody, don't be scared of the camera.
When you when you work for Fitness Culture
you have to workout. It's mandatory.
So Brody didn't have any clothes, so what did I do?
Got him some sweats, our shirt, and I said
let's go do this man, no excuses.
Alright guys, so German volume
training, traditionally you're gonna be picking
two movements,
you're gonna hit one movement, rest, hit
the other movement, rest, and you're gonna go
through that ten times. And it's always
ten sets of ten.
So the movements that we're gonna be
doing today are gonna be a flat bench
press and we're gonna be pairing that
with, I'm gonna be doing a seated
horizontal row, and Brody's gonna be
doing an incline dumbbell row, just so we
don't get in each other's way and we can
stay on the clock together. Usually it's
90 seconds between each movement of rest.
I like to cut that down a little bit.
If you're someone that's doing a lot of
CrossFit workouts, things like that,
you're conditioning so good that you're
probably going to recover a little bit
faster and you can probably start
cutting that closer to one minute.
So today what we're gonna be doing is rest
one minute in between each and we'll be
going back and forth between the
movements. The tempo of the lift, that's
going to be a big thing today. We're
going to be doing a 4010 tempo.
And what that means is, say on
the bench press, the 4 is gonna be
the eccentric, so we're going to be
controlling the weight for a 4 count down,
so 1, 2, 3, 4 to the chest. The
0 is going to be zero pause at the
chest, so no pause, just go straight up
into it, and then the 1 is gonna be the
amount of time that you're gonna be
spent in the concentric, so pressing
it off your chest, and then that last
0 is gonna be the amount of time
spent at the top position in between
reps. So it's just a four number tempo
system that allows you to control the
tempo on any lift. So what we're
gonna do today,
we'll go 55%, we're gonna go 10 reps and
just keep going back and forth. If you
ever die during this protocol, what
you're gonna do is just rack it. So don't
try to force reps, don't have a partner
force you through stuff, don't go to
failure. If you know you're not going to get
another rep, say you're
at your seventh set,
you're at your seventh rep and you know
you can't get another one, you're just
gonna rack it, start that one-minute
rest, and then move on to the next
movement. So you're still going to
accumulate the volume. The goal though is
gonna be to get your full ten sets of
ten and then we can move it up 2.5
or 5% the next week, and
then obviously try to build upon that
every week for the entire training block.
All right, another thing to pay attention
to on this is trying to maintain that
tempo the whole time. My tempo wasn't a
four-count because I started getting tired,
and when I took it back to the four
count that's why I died at 7, so it'll
set before I probably turn it into a 3
or 2 count at the end and I realized that,
made sure I kept that four count tempo,
and I burned out of seven. Now that
we're done with that we're gonna be
doing some accessory work. So here's what
I like to do for the chest and back. We
usually hit our arms on a different day
for this training cycle, so we'll just
finish off our chest and back. So what
we're gonna do is pick a couple
movements, do about three sets of eight
on a superset still, and then we'll
probably pick one finisher today to
finish it off, so something simple like a
cable fly and maybe like a rear delt
or something like that, so let's go. Now
that we just did the bench press we're
stuck on a barbell and we did a
horizontal row, now we're gonna switch it up.
We're gonna keep working our chest
because shoulders are on different
day, so what we're gonna do today is just
an alternating dumbbell bench, so it's
still gonna be pretty high volume, well
not super high volume, we're gonna do eight each
arm because we're pretty tired right now,
and what we're gonna be doing is a neutral grip
alternating, so we're going to start
locked out, so you've got to stabilize at the
top, and we're going to alternate, staying
locked out in between reps on each side.
So it's really gonna work
stability in your shoulder and it's
gonna burn out our triceps. We're gonna
be super setting that with a wide grip
lat pulldown today. So since we already did
that horizontal row, now we're gonna be
doing a vertical pull. So we're gonna go
back-to-back on this one. So we'll go
bench press straight to the lat
pulldown and then we're gonna rest for
90 seconds in between each set.
What we're doing now, we're gonna be doing
three sets, we're gonna burn out, just on
some chest flies, so we'll probably do 15
to 20 reps and then we're gonna turn
around and do a cable A fly
that's gonna hit our rear delts and our
back. We're gonna bring it down here. Try to
squeeze for a second in the back, then
let it back through, like this.
So we'll go 15 to 20 reps on each arm.
One thing on the A fly, try to make sure
that you're not overextended, like this,
with you back. Try to keep your
core tight, squeeze your glutes. And then
one thing I try to do at the end of 
the motion is try to think
about squeezing my shoulder blades down
to my butt crack and pull my traps
away from my ears when you squeeze at the
bottom.
So that wraps it up today for our German
volume day. Honestly, we planned on just
giving you a little demo of
German volume training and then we were
just like screw it. Let's just finish the workout, 
so that's what we did. We're gonna put the
whole workout in the video, obviously you
just watched it, but if you want to
download it so you can take it to the
gym and follow along with it and follow
the rest times, stuff like that, we put a
link in the description of the full
workout. So you guys can check that out
and download it. Also, Brody, the reason I
brought him in for the closeout, he's
a marketing expert so he is good at
Facebook Ads,
getting people leads, I mean obviously
email funnels, sales funnels, you know.
So anyway, you guys want to see some
marketing content from Brody, leave us a
comment and we'll try to start putting out
some marketing content. I know a lot of people
that follow us are personal trainers, gym
owners, things like that, and Brody has some
great ideas and ways to get
you guys new leads and new members, so if
you guys want some content from Brody,
I've been trying to talk him into doing
it, leave it in the comments. Maybe we can
get him to start putting out some of
this content. Alright, I hope you guys
enjoyed it, if you guys like this please
subscribe to the channel. Thank you.
