German Volume Training - Barbell Back Squats: Warm-up: • Begin with 10 minutes of light cardio and dynamic stretches targeting the lower body, to increase blow flow. Main Set: 1. Weight Selection: • Choose a weight approximately 60% of your one-repetition maximum (1RM) for squats. 2. Repetition Scheme: • Execute 10 sets of 10 repetitions with controlled and deep squats. 3. Rest Intervals: • Keep rest periods short, ranging from 60-90 seconds between sets. 4. Form Emphasis: • Prioritize proper squat form, ensuring your knees track over your toes, and your back remains straight. Cool Down: • Conclude with a 5-10 minute brisk walk or light jog to promote recovery. • Incorporate static stretches for the quadriceps, hamstrings, and hip flexors. Tips: 1. Progression: • Gradually increase the weight as your strength improves, but prioritize form over heavier loads. 2. Consistent Rest: • Adhere to the short rest intervals to maintain the intensity of the workout. 3. Safety First: • Use a squat rack for safety, especially when lifting heavier weights. 4. Full Range of Motion: • Ensure each squat reaches a depth where your thighs are parallel to the ground for optimal muscle engagement. 5. Hydration and Nutrition: • Stay hydrated throughout and consider a post-workout meal rich in protein to support muscle recovery.