German Volume Training - Barbell Bent Over Rows: Warm-up: • Begin with 10 minutes of light cardio and dynamic stretches to increase blood circulation. Main Set: 1. Weight Selection: • Choose a weight around 60% of your one-repetition maximum (1RM) for bent over rows. 2. Repetition Scheme: • Aim for 10 sets of 10 repetitions, maintaining strict form throughout. 3. Rest Intervals: • Keep rest periods brief, around 60-90 seconds between sets. 4. Form Focus: • Emphasize a flat back and controlled movement during each repetition. Complete the remainder of the workout. Cool Down: • Conclude with a 5-10 minute light jog or walk to assist in recovery. • Perform static stretches targeting the back, lats, and arms. Tips: 1. Gradual Progression: • Increase the weight gradually as you build strength and master the form. 2. Mindful Rest Periods: • Stick to short rest intervals to maintain the workout’s intensity. 3. Spotter or Mirror: • Utilize a mirror or a spotter to ensure proper form, especially as fatigue sets in. 4. Quality Over Quantity: • Prioritize form to maximize muscle engagement and minimize the risk of injury. 5. Post-Workout Nutrition: • Consider a protein-rich meal or shake post-workout to support muscle recovery.