Volume Back Training

1. Deadlift 5 sets of 10-12 reps. rest 1 minute between sets.
2. Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
3. T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
4. One-Arm Dumbbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
5. Lying T-Bar Rows 7 sets of 10-12 reps, dropset last set, rest 45 seconds between sets.
6. Machine Pullovers 7 sets of 12 reps, rest 30 seconds between sets.

Feeder Workout

What Kind Of Music Do I Listen To When I Workout?

I listen to metal when I train. I do not listen to rap, country. Here is some bands I listen to.

Methwitch
https://www.youtube.com/watch?v=MaPJkOdZudU&t=108s


Carach Angren
https://www.youtube.com/watch?v=dWxd05N8zXc



Anorexia Nervosa
https://www.youtube.com/watch?v=ql6jV7aiWl0&t=930s






Infant Annihilator
https://www.youtube.com/watch?v=B7mhQipwdb0



Acrania
https://www.youtube.com/watch?v=v4uaqmUW6fA




Vulvodynia
https://www.youtube.com/watch?v=PAqBSGMLDXY


Ingested
https://www.youtube.com/watch?v=F3-37QScS6Y&t=764s


Cradle Of Filth (My favorite band)
https://www.youtube.com/watch?v=yrPBye5MUcg


Behemoth
https://www.youtube.com/watch?v=Zl2sqMDZi3A


FLESHGOD APOCALYPSE
https://www.youtube.com/watch?v=xjKyzwqIT7s

How To Get Big Calves

If you want big calves then you should do this everyday before your official workout:

A.
1. Standing Calve Raises 10 sets of 10 reps, rest 30 seconds between sets.
2. Seated Calf Raises 5 sets of 10-12 reps, dropset last set to failure, rest 30 seconds between sets.

B.
1. Standing Calf Raises 10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps, rest as many reps you do as seconds. For example, you do 50 reps then you rest 50 seconds and if you do 40 reps then you rest 40 seconds.

C.
1. Standing Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
2. Leg Press Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
3. Seated Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
4. One-Leg Calf Raises 5 sets of 10-12 reps each leg, rest 30 seconds between sets.

Volume Arm Training

Superset

1. Straight Bar Pushdowns 7 sets of 12-15 reps.

2. Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

3. EZ-Bar Skullcrushers 7 sets of 12-15 reps.

4. EZ-Bar Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

5. Machine Dips 7 sets of 12-15 reps.

6. Machine Preacher Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

7. Underhand Barbell Skullcrushers 7 sets of 12-15 reps.

8. Reverse Barbell Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Benefits Of Volume Training

Diminished Joint Damage 

• high-volume resistance training mainly relies on light to moderate weight instead of heavy-duty poundage
• there is less impact on the joints
• if you sub in machines for free weights, you're going a step further to save your joints and tendons by reducing jarring movements and limiting range of motion to help ensure you use proper form

Reduced CNS Fatigue 

• Feeling tired and weak during or after a heavy workout is likely due to central nervous system (CNS) fatigue
• exhausting your muscles is a good thing for hypertrophy (building muscle)—you can't know how far you can go until you push yourself to the limit—training to failure every time can be a detriment
• high-volume training, the intensity is often low enough to keep most athletes from developing CNS fatigue, but still at a point where workouts remain a challenge

 Burn Fat And Build Muscle At The Same Time 

• Adding a high-intensity element to your high-volume training can turn into “ muscle-building cardio” when applied correctly with circuit training routine
• Keep your heart rate elevated by minimizing rest between sets or rounds of circuits

It's Great For Bulking

• The huge amount of reps involved force your motor units to contract muscles, which in turn adapt to the stress by hypertrophying those fibers
• the sheer volume means that you’re spending more time doing each exercise – meaning time under tension of your muscles is increased, which in turn increases hypertrophy
• Volume training uses compound lifts that recruit multiple muscles in each movement
• More anabolic hormones are released the more muscle mass you involve in exercise
• You can also lift more weight than you could during an isolation, which increases hypertrophy even more

Sample 4 Week German Volume Training Routine For Bulking

Day 1 – Chest and Back

Incline Bench Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Flat Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Incline Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Cable Crossovers 7 sets of 12 reps, rest 30 seconds between sets.

Dumbbell Pullovers 7 sets of 10-12 reps, rest 45 seconds between sets.

Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.

Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.

T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.

Day 2 – Legs and Abs

Squats 7 sets of 10-12 reps, rest 45 seconds between sets.

Stiff Legged Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.

Weighted Lunges 7 sets of 10-12 reps per leg, rest 45 seconds between sets.

Leg Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Seated Leg Curls 7 sets of 12 reps, rest 30 seconds between sets.

Day 3 – Arms and Shoulders

Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 30 seconds between sets

Dumbbell Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets.

Dumbbell Front Raises 7 sets of 10-12 reps, rest 30 seconds between sets.

Barbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Barbell Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Hammer Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Preacher Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Rope Pushdowns 7 sets of 10-12 reps, rest 30 seconds between sets.

Barbell Skullcrushers 7 sets of 10-12 reps, rest 30 seconds between sets.

Dumbbell Tricep Extensions 7 sets of 10-12 reps, rest 30 seconds between sets. 

http://www.proven4.com/blog/the-benefits-of-highvolume-training/
https://www.maxinutrition.com/sports/bodybuilding/German-Volume-Training-Benefits-for-Bulking/

Volume Arm Training

Superset

1. Rope Pushdowns 7 sets of 15 reps.

2. Rope Cable Curls 7 sets of 12 reps, rest 30 seconds between sets.

Superset

3. EZ-Bar Skullcrushers 7 sets of 15 reps.

4. EZ-Bar Curls 7 sets of 10 reps, rest 45 seconds between sets.

Superset

5. Machine Skullcrushers 7 sets of 20 reps.

6. Machine Preacher Curls 7 sets of 12 reps, rest 30 seconds between sets.

Superset

7. Dumbbell Skullcrushers 3 sets of 100 reps.

8. Dumbbell Hammer Curls 3 sets of 60 reps, no rest.

Volume Leg Day (Hamstrings, Glutes, And Calves)

1. Seated Leg Curls 7 sets of 10-12 reps, dropset last set, rest 45 seconds between sets.
2. Stiff Legged Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Weighted Hyperextension 7 sets of 10-12 reps, rest 45 seconds between sets.
4. Reverse Machine Leg Press 7 sets of 10-12 reps each leg, rest 45 seconds between sets.
5. Weighted Lunges 7 sets of 10-12 reps per leg, rest 45 seconds between sets.  
6. Standing Calf Raises 7 sets of 10-12 reps, dropset last set to failure, rest 45 seconds between sets.
7. Seated Calf Raises 7 sets of 10-12 reps, rest 30 seconds between sets.

Volume Shoulder Training

1. Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
2. Dumbbell Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
3. Barbell Upright Rows 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
4. Machine Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
5. Behind The Neck Barbell Press 7 sets of 10-12 reps, rest 30-45 seconds between sets, dropset last set to failure.
6. Barbell Shrugs 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.

My Feeder Workout

1. EZ-Bar Curls 8-10 sets of 1-6 reps, rest 45 seconds to a minute between sets. I go really heavy on this.
2. EZ-Bar Skullcrushers 8-10 sets of 8-12 reps, rest 45 seconds to a minute. I go heavy on this too but I try to double the reps compared to what I did on the curls because the triceps are bigger than the biceps so the logical way of getting big arms is to do double with the same amount of weight you did for biceps.

Superset

3. Dumbbell Skullcrushers with Fat Gripz 3 sets of 100 reps.

4. Dumbbell Hammer Curls with Fat Gripz 3 sets of 60 reps. No rest.

5. Dumbbell Wrist Curls with Fat Gripz 3 sets of 60 reps. Do these back to back with barely any rest. It will burn really satisfying.  

Volume Back Training

1. Pullups 7 sets of 10-12 reps or to failure if you weigh too much, rest 45 seconds between sets.
2. Deadlift 5-7 sets of 8-10 reps, rest 1 minute between sets.
3. Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
4. T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
5. One-Arm Dumbbell Rows 7 sets of 10-12 reps per arm, rest 45 seconds between sets.
6. Dumbbell Pullovers 7 sets of 10-12 reps, rest 30 seconds between sets.

Volume Leg Training

1. Leg Extensions 7 sets of 10-12 reps, rest 45 seconds between sets.
2. Seated Leg Curls 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Squats 7 sets of 8-10 reps, rest 1 minute between sets.
4. Stiff-Legged Deadlift 7 sets of 10-12 reps, rest 1 minute between sets.
5. Weighted Lunges 7 sets of 10 reps per leg, rest 60-90 seconds between sets.
6. Hack Squats 7 sets of 12 reps, rest 30 seconds between sets.

Volume Chest Workout

1. Flat Bench Press 7 sets of 10-12 reps, rest 45 seconds between sets.
2. Incline Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Incline Dumbbell Flyes 7 sets of 12 reps, rest 45 seconds between sets.
4. Machine Chest Press 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

5. Cable Crossovers 7 sets of 12 reps.

6. Incline Tomb Press 7 sets of 12 reps, rest 15 seconds between sets.

Day 1 and Day 7 Of Lunging Everyday

Arms

AM: Lunge half a mile for cardio.

PM: Arms

1. Partner EZ-Bar Curls 12, 10, 8, 6, 4, 2, 4, 6, 8, 10, 12 reps. Rest only when your partner is doing his set, when he's done with his set he/she will hand you the EZ-Bar.
2. High-Pulley Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.
3. Hammer Curls 7 sets of 8-10 reps, rest 30 seconds between sets.
4. Machine Preacher Curls 7 sets of 10-12 reps, dropset last set to failure, rest 30 seconds between sets.
5. Rope Tricep Pushdown 7 sets of 10-12 reps, rest 30 seconds between sets.
6. Barbell Skullcrushers 7 sets of 10-12 reps, rest 45 seconds between sets.
7. Machine Dips 7 sets of 10-12 reps, rest 45 seconds between sets.
8. One-Arm Dumbbell Tricep Extensions 7 sets of 10 reps, no rest.

Shoulders and Lunging For Cardio

AM: Lunge half a mile.

PM: Shoulders

1. Dumbbell Rear Delt Flyes 7 sets of 12 reps, rest 45 seconds between sets.
2. Machine Rear Delt Flyes 7 sets of 12 reps, rest 45 seconds between sets.
3. Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 45 seconds between sets.
4. Dumbbell Upright Rows 7 sets of 10-12 reps, rest 30 seconds between sets.
5. Machine Lateral Raises 7 sets of 12 reps, rest 30 seconds between sets.
6. Dumbbell Front Raises 7 sets of 10-12 reps, rest 30 seconds between sets.
7. Kettel Bell Lateral Raises Over The Head 5 sets of 12 reps, rest 15 seconds between sets.

Rich Piana Feeder Workout (Biceps)

Volume Chest Workout 4/3/17

1. Incline Bench Press 7 sets of 8-10 reps, rest 1 minute between sets.
2. Incline Dumbbell Press 7 sets of 8-10 reps, rest 1 minute between sets.
3. Dips 7 sets of 10 reps, rest 1 minute between sets.
4. Machine Chest Press 7 sets of 10-12 reps, rest 1 minute between sets.
5. Incline Dumbbell Flyes 7 sets of 10-12 reps, rest 45 seconds between sets.
6. Cable Crossovers 7 sets of 12 reps, rest 30 seconds between sets.