German Volume Training - Chest
German Volume Training Push-Up Workout
- Push ups. Slightly wider than shoulder width apart, back flat, core tight, and feet together is the way to begin the exercise. Lower yourself with a slow, controlled movement until your chest touches the floor, taking care to keep your back straight.Perform 10 sets of 10 repetitions, resting for 60-90 seconds between each set. Make sure to keep a stopwatch close by, as monitoring your progress is helpful. If you were able to easily complete the exercises with the allowed rest time, subtract 5 to 10 seconds of rest between sets. If you were unable to finish, add as much rest time as you need between sets to finish the 10 sets of 10. You can substitute neutral grip, knuckle push ups (wrists facing each other) for variety every second or third workout. If you get to the point where you are performing 100 push ups with no rest, it is definitely time to start putting weight on your back.
- Triangle or diamond push ups. Put both hands in the shape of a triangle on the ground, with index fingers and thumbs touching. Assume push up position, with your hands centered ad the middle to lower portion of the sternum. Perform a push up, only with this new varied hand placement.Perform three sets of 10 repetitions, with 60-90 seconds of rest between sets.
- Incline push ups. Elevate your feet on stairs or a bench, and place your hands in standard push up position. While maintaining a flat back and a tight core, lower yourself downward slowly, then explode through a push up.Perform 3 to 5 sets of 10-12 repetitions.
- Oftentimes I adddipshere, but there may not be the proper equipment or structures present to do them. After that, transition to doing asingle "burnout" set of standard, incline, or knuckle push-ups.
- I recommend 24-72 hours of rest before attempting a chest workout again. Foods rich in protein and fiber, as well as plenty of water, are also recommended.
Video: GERMAN VOLUME TRAINING: PUSH & PULL
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Date: 14.12.2018, 05:12 / Views: 64434