German Volume Training

GERMAN VOLUME TRAINING March 10, 2015 • Charles Poliquin

German Volume Training! by Charles Poliquin Last updated: May 28, 2015

It's brutally hard, but I've found it to be an effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method.

Supersets and trisets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It's brutally hard, but I've found it to be a very effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method. Because it has its roots in Germanspeaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works. In Germany, the Ten Sets Method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. It was the base program of Canadian weightlifter Jacques Demers, Silver Medallist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle. The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!

GOALS & GUIDELINES The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. For lifters new to this method, I recommend using the following body-part splits:

BODY-PART SPLITS Day 1: Chest & Back Day 2: Legs & Abs

Day 3: Off Day 4: Arms & Shoulders Day 5: Off When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

TERMS YOU'LL NEED TO KNOW Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is important, as it becomes tempting to lengthen the rest time as you fatigue. Tempo: For long-range movements such as squats, dips and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo. Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps. Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty. Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5%, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

BEGINNER/INTERMEDIATE PROGRAM: PHASE 1 This is a sample routine based on a 5-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a 3-week period.

DUMBBELL FLYES Day 1: Chest and Back A-1 Decline Dumbbell Presses, 10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

SEMI-SUPINATED GRIP (PALMS FACING EACH OTHER) A-2 Chin-Ups 10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

PALMS FACING YOU B-1 Incline Dumbbell Flyes 3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60 sec Rest Interval

B-2 One-Arm Dumbbell Row 3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60 sec Rest Interval

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.  Printable Page  

 PDF Document

Day 2: Legs and Abs A-1 Barbell Squat 10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A-2 Lying Leg Curls 10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B-1 Leg Pull-In 3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec Rest Interval

Or Low-Cable Pull-Ins*. (*Low-Cable Pull-Ins: Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees toward your chest.) B-2 Seated Calf Raise 3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec Rest Interval

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.  Printable Page  

Day 3: Off

 PDF Document

Day 4: Arms and Shoulders A-1 Parallel Bar Dips 10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A-2 Incline Hammer Curls 10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B-1 Dumbbell Lying Rear Lateral Raise* 3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval

Another Variation: Bent-Over Dumbbell Lateral Raises: While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement. B-2 Seated Dumbbell Lateral Raises 3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.  Printable Page  

 PDF Document

Day 5: Off

BEGINNER/INTERMEDIATE PROGRAM: PHASE 2 After six of those 5-day cycles, I recommend you do a 3-week phase where the average set is 6-to-8 reps, and do only 4-to-6 sets per body part over a 5-day cycle, or you can do any other split that suits your recovery pattern. After this 3-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten Search sets of six with that load.

"FOR LONG-RANGE MOVEMENTS SUCH AS SQUATS, DIPS AND CHINS, USE A 4-0-2 TEMPO; THIS MEANS YOU WOULD LOWER THE WEIGHT IN FOUR SECONDS AND IMMEDIATELY CHANGE DIRECTION AND LIFT FOR TWO SECONDS."

SAMPLE 10 SETS OF 6 ROUTINE: Day 1: Chest and Back A-1 Incline Dumbbell Press 10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

A-2 Wide-Grip Rear Pull-Up 10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

PALMS FACING AWAY FROM YOU. B-1 Dumbbell Flyes 3 Sets, 6 Reps, 3 0 1 0 Tempo, 60 sec Rest Interval

B-2 Bent Over Barbell Row 3 Sets, 6 Reps, 3 0 1 0 Tempo, 60 sec Rest Interval

Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.  Printable Page  

 PDF Document

Day 2: Legs and Abs A-1 Barbell Deadlift 10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

A-2 Seated Leg Curl 10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

B-1 Twisting Crunches 3 Sets, 12-15 Reps, 3 0 3 0 Tempo, 60 sec Rest Interval

B-2 Standing Calf Raises 3 Sets, 12-15 Reps, 3 0 3 0 Tempo, 60 sec Rest Interval

Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.  Printable Page  

 PDF Document

Day 3: Off Day 4: Arms and Shoulders

A-1 Parallel Bar Dips 10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

A-2 Incline Hammer Curls 10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

B-1 Dumbbell Lying Rear Lateral Raise* 3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval

Another Variation--Bent-Over Dumbbell Lateral Raises: While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement. B-2 Seated Dumbbell Lateral Raises 3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.  Printable Page  

 PDF Document

Day 5: Off

GERMAN VOLUME TRAINING FOR THE ADVANCED TRAINEE For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load 4-to-5 percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight 4-to-5 percent and increase the rep bracket to its original starting point. Since this is mathematical, let's look at an example that will clearly illustrate this point. Let's say you can barbell curl 100 pounds for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:

"FOR THE ADVANCED TRAINEE, VARIETY IN TRAINING IS EVEN MORE IMPORTANT TO ELICIT ADAPTATION." Sample Barbell Curl Routine Barbell Curl

Workout 1: 10 sets of 6 @ 110 lbs Workout 2: 10 sets of 5 @ 115 lbs Workout 3: 10 sets of 4 @ 120 lbs Workout 4: 10 sets of 6 @ 115 lbs Workout 5: 10 sets of 5 @ 120 lbs Workout 6: 10 sets of 4 @ 125 lbs Workout 7: Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts! Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 pounds 10 times in strict form. Sample Bench Press Routine Barbell Bench Press - Medium Grip

Workout 1: 10 sets of 5 @ 300 lbs Workout 2: 10 sets of 4 @ 315 lbs Workout 3: 10 sets of 3 @ 330 lbs Workout 4: 10 sets of 5 @ 315 lbs Workout 5: 10 sets of 4 @ 330 lbs Workout 6: 10 sets of 3 @ 345 lbs Workout 7: Test day. At this point, you would bench press 330 lbs for 10 reps.

CONCLUSION To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you'll be ready to graduate to the Advanced program. This program is elegant in its simplicity, but that's what the Germans do best. Just ask any Mercedes Benz or BMW owner.

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ABOUT THE AUTHOR Charles Poliquin Charles is known worldwide for producing faster athletes. When a country wants a Gold medal, they come to Charles. View All Articles By This Author

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Faustusius

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Più...

which season is better for this training?I thought winter?

Jun 28, 2013 4:02pm | report  

Clas93 Hi i was wondering im training 6­days a week now and i really dont feel like cutting down on days to work­out. is it possible to do this program like this, without any damageing results? Jan 31, 2014 2:22am | report  

Clas93 Day 1: Chest & Back Day 2: Legs & Abs Day 3: Arms & Shoulders Day 4: Chest & Back Day 5: Legs & Abs Day 6: Arms & Shoulders Day 7: rest Jan 31, 2014 2:23am | report  

jamessharma58 I am a bit confused with the advanced GVT please confirm my understanding 1) Each workout you do 10 sets a compound exercise where you want to improve in addition to other routines then increase by 4­5% next time you do the same workout that means 7 weeks in total is that correct or you repeat the same workout for 7 days straight (with rests in between?) Aug 27, 2014 6:07am | report  

SHALL121 yeah im with with guy. totally baffed

Jul 22, 2015 4:33am | report

lbadilla Hi, I workout at home and I just have dumbbells for my trainings, so my arms work at every workout, first question, should I rest after day 1?. I changed some of the exercises to adjust to my personal posibilities, are the alternate exercises right?, any recomendation to the next training schedule?. Thanks in advanced for your time. Day 1: Chest & Back ­A1 Over the floor Dumbbell Press ­A2 Chin­Ups ­B1 Over the floor Dumbbell Flyes

­B2 Bent Over Two­Dumbbell Row With Palms In Day 2: Off Day 3: Legs & Abs ­A1 Dumbbell Squat ­A2 ROMANIAN DEADLIFT ­B1 Leg Pull­In ­B2 Standing Calf Raises Day 4: Off Day 5: Arms & Shoulders ­A1 Parallel Bar Dips ­A2 Hammer Curls ­B1 BENT OVER DUMBBELL REAR DELT RAISE WITH HEAD ON BENCH ­B2 Dumbbell Lateral Raises Jul 1, 2015 8:59pm | report  

Miikes Correct me if i'm wrong, but basically what GVT is, is me applying the 10x10 method to my training right? only to specific exercises (compound movements) right? Jul 1, 2015 11:18pm | report  

SHALL121 I Dont understand what you do in phase 3? is it 1 exercise a day or what? Jul 22, 2015 4:33am | report  

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