Congratulations, you just completed January's rigorous block German Volume Training. Your prize is Advanced German Volume Training, the name is pretty self explanatory it's the more advanced version...

This is about stripping away any fluff and getting down to just hard work: two exercises done at a fixed weight for 10 sets. The only difference here is that instead of doing 10 reps, we are going to do 5 reps.

A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. Greater allocation of sets means there is a greater potential for advancement from those exercises.

Important Concepts: Tonnage & Critical Drop Off
There are two big points that need to be addressed in this blog post - Tonnage and Critical Drop Off.

Tonnage is the aggregate of mass multiplied by volume (expressed in repetitions). So if we do 5 sets of 5 reps at 135lbs that would be 3,375lbs total Tonnage. For context, this is really important for things like weight lifting. if a person can accumulate a certain amount of tonnage over a course of a training cycle they should be able to hit greater competition maxes aka increased strength.

Critical Drop Off: with any training protocol, there is a point of diminishing returns. That point means very clearly that what we are doing from a set, rep, and intensity standpoint is no longer effective. We have to make an alternative strategy to continue. We want the set, rep, and even tempo to stay the same to maintain the objectives of the program. The only thing left to adjust is intensity and lowering the weight. We can also adjust frequency: go fewer days or not back to back to days in a block like this. It's important to feel out your body and rest if needed.

Not everyone will make a seamless transition from one block to the next. This is why we need contingencies like rep brackets.

Rep Brackets are a way of listing rep ranges in programming. You'll see us utilize the whiteboard for this block and see rep schemes like 4-5, 8-10, or 12-15. It's because it fits within this concept called rep brackets. This gives you a range to work with so we can push higher intensity with some wiggle room to progressively overload. We are always driving for the higher number within the rep bracket, in this case it will be the 5 reps. Bu sometimes a loss of focus happens and we can only hit 4 reps with technical proficiency. Other times we drive up the intensity and only hit 4 reps safely. In both cases, if w hit within 4 reps for all 10 sets we can still progressively overload week to week.
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Advanced German Volume Training vs Traditional German Volume Training
What's the Difference?

Let us recap the most important points regarding German Volume Training:

1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, ex: ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined starting weight. The load used is sub-maximal, you do not try to reach failure on all sets, but only the last three should be hard. Basically you get the training effect from the law of repeated efforts.

Improvements for Advanced German Volume Training
The advanced component comes from lowering the reps and increasing the corresponding load. So we have more intensity and greater impact on the nervous system. This makes it more advanced.

GUIDELINES FOR ADVANCED GERMAN VOLUME TRAINING:
Training Frequency: Because this is such a demanding program, it will take you longer to recover. The exercises done in the two different workouts for the same body part should be similar, yet different enough to tap into a different motor unit pool.

Reps: For the advanced trainee, doing more than 5 reps is a waste of time, as the average intensity will be too low. The reps should vary for each one of the six workouts (German Volume Training, like any other training, is only effective for so long). Reps are the loading parameter to which one adapts the quickest.

Rest Intervals: When trainees start with this method, they often question its value during the first several sets simply because the weight will not feel heavy. However, there is minimal rest between sets (about 90 seconds when performed in sequence and 90-120 seconds when performed as a superset), which gives you a process of accumulative fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a watch equipped with one to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long range movements such as squats, dips, and chin-ups, use a 40X0 tempo; this means you would lower the weight in four seconds and immediately change direction and lift explosively for the concentric portion. For movements such as curls and triceps extensions, use a 30X0 tempo. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out—squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 6-8 reps.

Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest intervals, increase the weight on the bar by the percentage outlined in the article and repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

​Greater need for protein synthesis means demand for more lean muscle development.
When you utilize GVT, your body equips itself for the next time this stressor comes. It wants to be better prepared. This result is one benefit of progressive overload.

​Progressive Overload systematically increasing weight over the course of training. This style of program design is a constant in all our strength blocks.

As a response to training, the body better equips itself for the next exposure to stress by increasing the size of the muscle cell. That way it has greater force generating potential. And our body has to exert less overall energy to the same stimulus; which, is also another benefit of progressive overload.

What about the exercises we are utilizing?
The use of closed chain, compound multi-joint exercises like squat, hinge, pull and pull elicit more hormonal response than isolation or machines.

This is especially true with greater overall loads and tonnage.

Tonnage is the aggregate of volume and intensity in a training session. It quantifies overall load used during a period of time.

Compound, multi-joint exercises create a greater response from the central nervous system (CNS). Which means:

1. Increased nerve firing
2. Increased motor unit activation
3. Increased muscle fiber recruitment
4. Increased energy expenditure​

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German Volume Training makes you leaner. How so?

GymPass is a 3rd-party, usually corporate perk that gives participating employees access to a wide variety of gyms, studios, and fitness class options. (Note that this is NOT ClassPass, which is a different service entirely - see the FAQ here)

As a 3rd-party service, ClassPass is not affiliated with KING Strength. If you are a ClassPass user, you would look up the gym through your ClassPass app before booking it using your available credits/plan. Note that ClassPass drop-ins are for classes only and not for any of our ongoing membership programs.

We don't offer discounts regularly - but when we do, they're good! Here's a summary of our best Black Friday promotions in 2022:

For those who know and like our group training, this is the best value possible. 12 months of unlimited group training for only a single payment of $1650 (savings of $450). Note that this membership is non-refundable and does not auto-renew unlike our monthly memberships.

For those who want or need more specific technique, attention, or programming: now's the time to stock up with one of these options.

No limit to the # of packs you may purchase (with holiday scheduling chaos approaching, Rob's clients have already been stocking up like toilet paper during lockdown 😂). Sessions are non-refundable and expire 90 days from date of purchase.

If you refer a friend who enrolls in one of our memberships, you'll receive 1 month to your own membership for free! ($249 value). Your free months are added to the end of your active membership term. If you're on a month-to-month plan, this means your next full month is free. Offer valid until 11/30/2022 (and applies to any friends who begin a trial before then). No limit to referrals. Everyone wins.

Normally $50, this deal gives new members only 7 days of unlimited class access for $25. Valid for new members only. Trial must be activated by 12/1/22. Does not apply toward semiprivate or personal training trials, but may be applied toward the KING Experience Trial (classes + semiprivate/personal training trial).

One of our newest and most-requested offerings has been a guide to nutrition, which we finally released earlier this year. You have two options:

You can use promo code "CYBERMONDAY2022" for 30% off all merchandise from our store - active until end of day Monday, 11/28/22 only! We've brought back popular designs as well as a new collection specifically for Monica's birthday. AND if you spend $150 or more at once, you'll receive a complimentary SPT training session (valued at $60) which our managers will coordinate.

To purchase any of the above: Text us at (908) 402-2177 or speak with any of our trainers. All promotions are nonrefundable, nontransferable, and these promotions are no longer available after 11/30/2022.

HOW TO TELL IF A PROGRAM WORKS?
KPI stands for key performance indicator, a quantifiable measure of performance over time for a specific objective. KPIs are assessments that provide targets for us to shoot for, milestones to gauge progress, and insights that help us make better decisions with our training. 

Every goal you want to achieve - adding muscle, losing weight, improving mobility, establishing a routine - it comes down to your consistency following the program.

We have developed 8 KPI tests that allow us to quantifiably determine if you are getting better or worse with your training. Your results will show if your program works. 

THE KPI TESTS:

1. TRAP BAR DEADLIFTS - Test your strength with a 3RM 
2. MAX PUSH-UPS - GOAL: Men: 100 Push-ups / Women: 60 Push-ups in 2-minutes with APFT Standards
3. BENCH PRESS - Test your strength with a 3RM
4. FARMER'S CARRY FOR TIME - 40% bodyweight each hand. Standards: Men: 60 seconds / Women: 30 seconds
5. BACK SQUATS - Option A) Test your strength with a 3RM // Option B) Complete as many quality reps of Goblet Squats at 50% bodyweight in one unbroken set.
6. MAX CHIN-UPS - If you can't do a chin-up, you'll do a dead arm hang where you hold onto the pull-up bar for as many seconds as you can.
7. KETTLEBELL STRENGTH & ENDURANCE - Complete the following: 10x10 SA Swings per side (5 minutes) and 5x1 per side Turkish Get-up (10 minutes)
8. THE KETTLEBELL MILE - 20-30% Bodyweight for time

IMPORTANT NOTE:
Testing is not training. KPI test are competitions against previous self, treat your competition days as competition and your training days as training.

More specifically, training days are where you put strength (and whatever qualities you're working on) into your fitness bank. Competitions - which can be actual races or events like KPI testing, etc - are the occasions where you are SPENDING what you've saved in the bank. 

People often mix up these two and make regular training too difficult (by adding in more of something into a training session, or not following prescribed weight, etc); and also by not pushing hard enough during competition.

Give yourself the recovery your body needs so you can get the best resutls possible when you test.