15-30min 4x a week

http://ironguru.com/the-german-overload-principle

The German Overload Principle

Vince was the only one who implemented the German Overload Principle in his training. Silly and goofy methods haven’t changed since the 30’s, 40’s and 50’s. Swing, tug, jerk, pull and hoist the weight any way you can get it up. It’s the weight, it’s the weight, and it’s the weight. If you don’t lift heavy weights, you’ll never make any progress.

Vince completely blasted that theory.

Example: If you do 8 sets of 8 reps of dumbbell bicep curls with 25 lb. weights in an isolated strict movement with 15 seconds of rest, your biceps will be fully pumped and fried (25lbs. will feel like 100lbs.).

Nobody else talks about the German Overload Principle ultimate intensity. The most amount of work in the least amount of time and don’t over-train.

What German scientists proved years ago on rats and human beings is they took a group of rats and separated them into two groups. For the first group they put on a treadmill and ran them just like the long distance runner, a long period of time at a slow speed. The other group of rats ran like a sprinter, the most amount of work at the least amount of time, getting from point A to point B as quickly as they could!

Initially, with no additional protein or no additional nutrients to the diet, the rats that ran like sprinters got bigger muscles. After awhile though, they needed protein and amino acids to make their muscle bigger. The rats that ran like a long distance runner became skinnier and lost weight and their hormone levels dropped and they became emaciated, just like a long distance runner.

Sprinters don’t over-train, long distance runners do. Obviously a long distance runner does more total work by running long distances for hours or more and that’s a lot of work. But low and behold, to build muscles in the human body, the sprinter does the most amount of work in the least amount of time and this is what German scientist’s proved overwhelmingly.

This is paramount for the human body when it comes to building muscle tissue. And of course, that’s why sprinters look so damn good. And up until a few years ago, sprinters never lifted weights.

Today they make it some part of their regimen. The scientists proved that more than 15 minutes to a ½ hour of exercise three to four times a week will have huge negative health affects.