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im lookign for a new program that will give me size and mass now ive tried the Hypertrophy specific training and i find that only a couple of sets dont give me the feel for that exercise or a good pump so im looking into the germain high volume training and was curious as to whether or not it works for people so if you have tried it out could you post the pros and cons on it and gains you made using this program !
Try the DC training method. People have attested to the effectivity of this method and people claim to see relsults in less than 3 months. ive been doing this for less than a month and my strength gains are defintetly up.
Spoon
day 1- B.B bench 3 sets This helpted me put on 30 pounds over
D.B. incline bench 3 sets Winter
flat D.B flies 1 set
incline D.B. flies 1 set
B.B. curl 2 sets
ez bar preachers 2 sets
D.B. hammers 2 sets
day 2- squats 3 sets
calf raises B.B 2 sets
leg extensions 1 set
leg curls 2 sets
cable rope grip crunches
Gilad hard bodies cool looking twisting crunches
day 3 off
day 4 D.B. military press 4 sets
D.B. front raises 2 sets
D.B. side raises 2 sets
skull crushers 2-3 sets
cable tri push downs 2-3 sets
a varied 3rd tri excersize, depends on number of previous sets if i do the 3rd excersize, i always do 6 total tri excersizes
day 5 D.B. rows 2 sets
B.B. rows 2 sets
lat pull downs 2 sets
ultra wide grip lat pull downs 2 sets
b.b shruggs 2 sets
upright rows 2 sets
behind back b.b. shruggs 2 sets
d.b. shruggs 2 sets
day 6 and 7 off
I think that program would work but only one day of bench??? I think that there should be another day added of bench and incline one day just does not seem to be enough for me.
i definately get beter gains working a muscle group twice a week so i will try to make up a routine that will allow me to work every muscle group twice a week but using the german high volume principles! i have extremely quick recovery even naturally so i dont think that this will cause overtraining but if so then ill just cut back the intensity for a week! anybody else have anything to say about german high volume training?