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German Volume Training Question

dcne02

Member
Is it recommended to not rest between exercises that make up a superset? For example, a set of 10 reps flat bench then immediately into a set of 10 reps dead lift. Or should you rest 90 seconds between sets or only after you complete a superset? I'm assuming rest only after a superset but wanted to confirm.

Thanks!
 
Did a bit more research and it seems most rest 90 seconds between sets and after superset. So bench - rest - dead lift - rest - etc.
 
So yesterday I did A1 flat barbell bunch 10x10 and A2 dead lifts 10x10. It was insane.

Today I did A1 squats 10x10 and A2 stiff leg dead lifts. Even crazier.

Question. Does anybody think the stiff leg deads the day after dead lifts is too much back work back to back? Several GvT articles say stiff leg deads is a good alternative to leg curls.

Thanks!
 
The German program is one focused purely around extreme muscle work. With this being said, between the sets a sufficient downtime 60-90seconds only benefits your muscle neurons to re-establish and fire at their maximum potential. I ran a German program a little over a year ago, and I found doing abdominal work and forearm (rotating each day) in between is a good way to keep HB up, while allowing your muscles to quickly recover. Good luck the program you are on is intense but can yield great results.
 
dcne02 said:
Question. Does anybody think the stiff leg deads the day after dead lifts is too much back work back to back? Several GvT articles say stiff leg deads is a good alternative to leg curls.

Thanks!
Click to expand...

Deads work the back in iso, your back doesn't move, it's just used to keep your upper body stiff.
Stiff leg deads work the glutes and hamstrings, and IMO better than leg curls. Once again, the back is iso'd and doesn't move at all.

So you shouldn't have any issues w/ your back.
 
To post on your dead lifts, I would personally try to at least let your body recover 48hrs before doing an additional dead lift. The German program or 10x10 is so intense it is burning a lot of your glycogen levels. Especially considering your first day is a traditional dead lift, this is targeting your back more than legs. Your back burns up a lot of glycogen, while the next your are doing Romanian or Stiff Leg dead lift it does focus on your hamstrings more than back, but your back still hasn't fully recovered. By allowing 100% recovery allows that particular muscle to work at its maximum potential, while developing and building the muscle at a higher rate. Good luck with your program.
 
Thanks for all replies. Just finished shoulders and arms. Killer! Did 10x10 close grip and 10x10 standing military presses. Then 4 sets of straight bar curls superset with lateral shoulder raises. Crazy.
 
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