I'm one of these guys who likes to change things up in my training almost constantly . Always forcing my body to adapt ( grow ) to new stress . Also every now and again I really like to shock the muscles with something entirely new to spur a muscle growth spurt . Yesterday I tried German Volume Training , or the ten sets method . You pick one exersise and one weight that you do ten sets with for ten reps with about 90 sec rest in between . The first sets are somewhat easy but as you move to the last 5 sets the pump grows and grows and the last sets are brutal to say the least . I chose arms and you want to use an exersise that recruits alot of muscle i.e. compound exersises . I did BB curls for bi's and a dip machine for triceps . At first I was sceptical after all no going to falure , no forced reps or negatives and I do ten sets per bodypart most days anyway . It's the accumulated pump and failure in the muscle that makes it so intense . I am telling you people this hurts , I had that ice pack working last night and this AM I am in serious pain ! I think this has very good potential . Next workout is legs and to be honest I am scared . The key it seems is to pick the right weight, as you do not change it for any of the sets, and timing the rest period exactly , I took the clock off the wall of my gym and brought it over to my station , lol . You can google it for a better explanation but if you are in a plateau or have stagnated in your gains I would encourage you to give this high intensity technique a try !
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