Training for Fat Loss and Muscle Gain:

-

Training for Fat Loss and Muscle Gain:



Hello readers, if you want to Gain Muscle and Lose Fat, this blog is for you. Today we’re going to discuss the most effective training program for gaining serious muscle mass while losing fat i.e.”keranfitness Volume Training“.

Keranfitness Volume training is also known as a “10 x 10 workout plan“. This form of weight training includes a high number of sets at moderate reps (i.e. 10 sets of 10 reps) along with a rigid rest structure that makes it more difficult. In other words, you can say that its rest structure makes it more effective.

German Volume Training for Fat Loss and Muscle Gain
Also in this workout plan, you’ve to select a proper weight that you can lift for 10 sets without dropping weight or without taking any support from others.


in the mid-’70s. He customized it for the weightlifter training under his guidance to build-up their strength in a short period.
German Volume Training

It is a 10 x 10 workout (i.e. 10 sets of 10 reps each)with a rigid rest structure that makes it even more difficult and effective.
To get maximum benefits of this workout plan you’ve to be concerned about the following points:

Selection of Proper Weight :

Proper weight selection is very important as you’ve to do 10 sets with the same weight without dropping it. So, you must choose a weight that you can lift to the last rep of the last set.
Take the weight with which you can do 20 reps(for most of the people it is 60% of 1 RM).
 weight selection for German Volume Training
After doing one or two cycles (approximately after one or one and a half week) you can shift to higher weight on the same exercise.

Proper Rest Period:

To make this workout plan more effective you have a rigid rest structure.
You will take 90-120 sec rest between each set when you are doing one main lift (such as bench press, deadlifts, squats, etc).
But in the case of alternate lifts (such as alternate DB curls, alternate front raises, etc)the rest time will be 60 sec.

Tempo Torture:

As you’re feeling the weight to be very light so to make it more efficient it is added with a specific tempo.
Tempo torture for german volume training program
If you’re doing exercises that have a good range of motion (such as deadlifts, squats, chin-ups, etc) you will do it with 4-0-2-0 tempo ( 4 seconds for eccentric motion, 0 seconds pause at the peak, 2 seconds for concentric motion, again 0 seconds for starting next rep).
But if you’re doing exercises that have a shorter range of motion(such as tricep presses, face pulls, etc)you will do it with 3-0-2-0 tempo.


This workout plan includes a high volume of exercises, that’s why it is so effective for Fat Loss.
All those reps performed by you will burn tons of calories, which will ultimately result in a lot of fat loss from your body.
Fat Loss by German Volume Training

keranfitness volume training is very different from any other isolation based technique as it uses compound lifts.
Muscle Gain by German Volume Training

These compound lifts use many muscles in each movement. As a result of increased volume, a lot of unused muscles are forced into action. That means you’ll be training those parts of muscles that you’ve never used in any other isolation based technique.

 KeranfitnessVolume Training Routine:


  • Bench Press:
Sets: 10
Reps: 10
Rest Time: 90-120 seconds
Tempo: 4-0-2-0
Bench Press

  • Barbell Rows:
Sets: 10
Reps: 10
Rest Time: 90-120 seconds
Tempo: 4-0-2-0
German Volume Training

  • Dumbbell Fly:
Sets: 10
Reps: 10
Rest Time: 90-120 seconds
Tempo: 4-0-2-0

  • Deadlifts:
Sets: 10
Reps: 10
Rest Time: 90-120 seconds
Tempo: 4-0-2-0

DAY 2: LEGS AND ABS.
  • Weighted Squats:
Sets: 10
Reps: 10
Rest Time: 90-120 seconds
Tempo: 4-0-2-0

  • Dumbbell Lunges:
Sets: 10
Reps: 10
Rest Time: 60 seconds
Tempo: 3-0-2-0

  • Calf Raises:
Sets: 10
Reps: 10
Rest Time: 60 seconds
Tempo: 3-0-2-0

  • Hanging Leg Raises:
Sets: 10
Reps: 10
Rest Time: 60 seconds
Tempo: 3-0-2-0


DAY 3: REST.
DAY 4: ARMS AND SHOULDER.
  • Military Press:
Sets: 10
Reps: 10
Rest Time: 90-120 seconds
Tempo: 4-0-2-0

  • Barbell Bicep Curls:
Sets: 10
Reps: 10
Rest Time: 60 seconds
Tempo: 3-0-2-0
source
  • Tricep  Rope Pushdown:
Sets: 10
Reps: 10
Rest Time: 60 seconds
Tempo: 3-0-2-0

  • Upright Rows:
Sets: 10
Reps: 10
Rest Time: 60 seconds
Tempo: 3-0-2-0

DAY 5: REST.
DAY 6: START OVER AGAIN.
When you will start the cycle again, don’t forget to change the exercises in the next cycle to target other parts of the muscle you are training.
Also, diet plays the most important role in Fat Loss as well as in Muscle Gain. If you are interested to know about the food items you need to avoid while Fat loss clicks on the Next button.
If you found this blog beneficial and worth reading please share it with all your friends. And if you have any queries or suggestions please do comment in the comment section.






Comments

Post a Comment

Popular posts from this blog

For A Complete Shoulder Workout,Dumbbell Shoulder Press,Military/Push/Machine Press, Front Dumbbell Raises,

-
Image
 For A Complete Shoulder Workout : for-a-complete-shoulder-workout/ One of the most visually appealing muscle groups is the deltoids or shoulder. When fully developed the shoulders add width to your upper body and create the v-taper of the body down to your waistline. The shoulder is split into three parts: the front, side and rear deltoids. Training the shoulders is different to other parts of the body in some respect as there is more to it than just creating huge cannonball delts, there is also some priority to create proportion and symmetry in the shoulder muscles. Personally the effect on training shoulders is a different feeling to other parts of the body. I can hardly ever achieve a pump or DOMS. For me the shoulders have always just felt sore and because of this it is a difficult muscle to learn about training from experience. To make sure you have all bases covered when you are working out your shoulders make sure to include these exercise...
Read more

Best Weight Loss & Muscle Gain, Cardio,Treadmill, ARC Trainer, Recumbent Bike

-
Image
Cardio : Indoor Cardio Kit at The Gym : How much cardio do you actually need to do to meet your goals? If you’re training for a race, you’ll have every session planned out already and will be very clear about weekly mileage, pace and distance. If you are on a weight loss journey, you’ll know how much cardio work you need in order to create a calorie deficit. If outdoor cardio isn’t crucial to your fitness or weight goals, think about why you love it so much. Once you know why you do outdoor cardio, you can find a way to replace it during bad weather. If you have gym access, replacing outdoor cardio is pretty easy. Running gets done on a  treadmill , biking gets done on stationary or spinning bikes, uphill walks and hiking can be replaced by fast walking on an incline treadmill. If you use cardio for calorie burn, rather than sport-specific training, consider using conditioning workout classes which use intervals, circuits or HIIT training. They’ll take your cal...
Read more

Best supper should workout Back Dumbbell Shoulder Press,Front-Delt Emphasis,Upright Barbell Row,

-
Image
 Best Muscle-Building Shoulder Exercises: Which are the best exercises for overall shoulder development.We let science decide. 141 https://keranfitness.blogspot.com 17 325 The list you're about to read is based on two factors: EMG tests, which measure electrical activity in the deltoids; and an exercise's ability to accommodate load. For example, you may be able to do an overhead barbell press with 185 pounds, but use only 35-pound dumbbells on lateral raises. More often than not, then, the press is the better choice, even if the lateral raise totally lights up the EMG. We cite research, when available, but we'll admit up front that this list reflects yet another factor: our best judgment, based on many years of lifting. For each exercise, we'll tell you why it made the list and how to use it in the context of your workouts. If you disagree with our selections, or think we missed the boat by overlooking your favor...
Read more