German Volume Training - Barbell Bench Press: Warm-up: • Start with 10 minutes of light cardio and dynamic stretches for the shoulders, chest, and triceps. Main Set: 1. Weight Selection: • Choose a weight approximately 60% of your one-repetition maximum (1RM). 2. Repetition Scheme: • Execute 10 sets of 10 repetitions with minimal rest between sets. 3. Rest Intervals: • Keep rest periods short, around 60-90 seconds between sets. 4. Technique Focus: • Prioritize proper bench press form throughout each set to optimize muscle engagement. Complete the rest of the workout. Cool Down: • Conclude with a 5 minute light walk and/or static stretches to aid recovery. Tips: 1. Progression: • Gradually increase the weight once you can consistently complete all sets with proper form. 2. Rest Discipline: • Adhere to the short rest intervals to maintain the workout’s intensity. 3. Spotter Assistance: • Enlist a spotter for safety, especially as fatigue sets in during later sets. 4. Form Priority: • Emphasize quality over quantity. Ensure each repetition maintains proper bench press form. 5. Recovery Nutrition: • Consume a protein-rich meal or shake post-workout to support muscle recovery.