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Illuminati
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Has anybody ever tried this type of training? I recently read an article by Charles Poliquin, so i did some reasearch. And im thinking about giving it a shot...anybody got any input?
German Volume Training
- Thread starter Illuminati
- Start date
I read about this a while back to 10 sets 10 reps. I tried it first off it is boring as all hell. Secondly I think it was over training I didn't see results from it but that is just my experience nothing wrong with giving it a shot.
Illuminati
New member
Supersets and tri-sets 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 German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70's 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 Medalist 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 ten pounds or more in six weeks are not uncommon—even in experienced lifters!
Goals and 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 lbs for 1 rep, you would use 180 lbs for this exercise.
For lifters new to this method, I recommend using the following body-part splits: Day 1: chest and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.
When using this program—or any other, for that matter—you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:
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 very 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 prolongation 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 five-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 three-week period.
Day 1: Chest and Back Exercise Sets Reps Tempo Rest Interval
A-1 Decline Dumbbell Presses,
Semi-Supinated Grip
(palms facing each other) 10 10 4-0-2 90 seconds
A-2 Chin-Ups (palms facing you) 10 10 4-0-2 90 seconds
B-1 Incline Dumbbell Flyes 3 10-12 3-0-2 60 seconds
B-2 One-Arm Dumbbell Rows 3 10-12 3-0-2 60 seconds
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.
Day 2: Legs and Abs Exercise Sets Reps Tempo Rest Interval
A-1 Back Squats 10 10 4-0-2 90 seconds
A-2 Lying Leg Curls 10 10 4-0-2 90 seconds
B-1 Low-Cable Pull-Ins* 3 15-20 2-0-2 60 seconds
B-2 Seated Calf Raises 3 15-20 2-0-2 60 seconds
(*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 towards your chest.)
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Off
Day 4: Arms and Shoulders Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 10 4-0-2 90 seconds
A-2 Incline Hammer Curls 10 10 4-0-2 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises* 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
(*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.)
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.
Day 5: Off
Beginner/Intermediate Program: Phase 2
After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-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 sets of six with that load.
SAMPLE 10 sets of 6 routine:
Day 1: Chest and Back Exercise Sets Reps Tempo Rest Interval
A-1 Incline Dumbbell Presses 10 6 5-0-1 90 seconds
A-2 Wide-Grip Pull-Ups
(palms facing away from you) 10 6 5-0-1 90 seconds
B-1 Flat Dumbbell Flyes 3 6 3-0-1 60 seconds
B-2 Bent-Over Rows with EZ Bar 3 6 3-0-1 60 seconds
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 2: Legs and Abs Exercise Sets Reps Tempo Rest Interval
A-1 Bent-Knee Deadlifts 10 6 5-0-1 90 seconds
A-2 Seated Leg Curls 10 6 5-0-1 90 seconds
B-1 Twisting Crunches 3 12-15 3-0-3 60 seconds
B-2 Standing Calf Raises 3 12-15 3-0-3 60 seconds
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Off
Day 4: Arms and Shoulders Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 6 5-0-1 90 seconds
A-2 Incline Hammer Curls 10 6 5-0-1 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 5: Off
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 four to five 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 four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.
Let's say you can barbell curl 100 lbs 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:
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 lbs 10 times in strict form:
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.
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.
In strength-coaching circles, this method is often called the "ten sets method." Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70's 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 Medalist 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 ten pounds or more in six weeks are not uncommon—even in experienced lifters!
Goals and 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 lbs for 1 rep, you would use 180 lbs for this exercise.
For lifters new to this method, I recommend using the following body-part splits: Day 1: chest and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.
When using this program—or any other, for that matter—you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:
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 very 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 prolongation 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 five-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 three-week period.
Day 1: Chest and Back Exercise Sets Reps Tempo Rest Interval
A-1 Decline Dumbbell Presses,
Semi-Supinated Grip
(palms facing each other) 10 10 4-0-2 90 seconds
A-2 Chin-Ups (palms facing you) 10 10 4-0-2 90 seconds
B-1 Incline Dumbbell Flyes 3 10-12 3-0-2 60 seconds
B-2 One-Arm Dumbbell Rows 3 10-12 3-0-2 60 seconds
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.
Day 2: Legs and Abs Exercise Sets Reps Tempo Rest Interval
A-1 Back Squats 10 10 4-0-2 90 seconds
A-2 Lying Leg Curls 10 10 4-0-2 90 seconds
B-1 Low-Cable Pull-Ins* 3 15-20 2-0-2 60 seconds
B-2 Seated Calf Raises 3 15-20 2-0-2 60 seconds
(*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 towards your chest.)
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Off
Day 4: Arms and Shoulders Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 10 4-0-2 90 seconds
A-2 Incline Hammer Curls 10 10 4-0-2 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises* 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
(*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.)
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.
Day 5: Off
Beginner/Intermediate Program: Phase 2
After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-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 sets of six with that load.
SAMPLE 10 sets of 6 routine:
Day 1: Chest and Back Exercise Sets Reps Tempo Rest Interval
A-1 Incline Dumbbell Presses 10 6 5-0-1 90 seconds
A-2 Wide-Grip Pull-Ups
(palms facing away from you) 10 6 5-0-1 90 seconds
B-1 Flat Dumbbell Flyes 3 6 3-0-1 60 seconds
B-2 Bent-Over Rows with EZ Bar 3 6 3-0-1 60 seconds
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 2: Legs and Abs Exercise Sets Reps Tempo Rest Interval
A-1 Bent-Knee Deadlifts 10 6 5-0-1 90 seconds
A-2 Seated Leg Curls 10 6 5-0-1 90 seconds
B-1 Twisting Crunches 3 12-15 3-0-3 60 seconds
B-2 Standing Calf Raises 3 12-15 3-0-3 60 seconds
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Off
Day 4: Arms and Shoulders Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 6 5-0-1 90 seconds
A-2 Incline Hammer Curls 10 6 5-0-1 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 5: Off
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 four to five 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 four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.
Let's say you can barbell curl 100 lbs 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:
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 lbs 10 times in strict form:
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.
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.
wnt2bBeast
New member
and who could argue with reults like that in your avisuperqt4u2nv said:
its not something to be used for a long period of time..its definitely a viable method give it a shot and see how you feel..
Illuminati
New member
the above post is the article that i was referring to. its basically 10 sets of 10. you pick one exercise for the body part, and then go with it. the recommended split is:
Day 1
chest/back
Day 2
legs/abs
Day3
Off
Day 4
Arms/shoulders
Day5
Off
Then Repeat
Rest time inbetween sets is 60 seconds. Some of the other stuff that i have read on GVT is that, you shouldn't use this for too long, i.e. cycle this method every once in a while for a few weeks at a time. im still doing some research on it, but i am thinking about giving this method a shot for 4 weeks, and see how it goes. this will give me 6 cycles of the method (on a 5 day rotation.)
i've been training using a WSB method for a while, and the bands are starting to take a toll on me in the upper body, my lower body is fine though. this method, IMO, is incrediable and extremely valuable when it comes to increasing strength, but like i said, very taxing on the body, and does little for hypertrophy. and if you have a BBer mentality, you will have a hard time adjusting the the style. for those not familiar with WSB, the style consists of 4 lift days per week. there is a dynamic effort (DE) and and max effort (ME) day for the bench press, and for the squat/deadlift. for bench day, you have you core lift, and from there you work the tri's, lats, and shoulders. for the squat/deadlift days, you have the core lift, then lower back, hams and glutes. Heavy ab work is done on every day.
previous to experimenting with WSB, i have messed around with different work out splits, from doing 1 body part per day, once per week. to 2 a day, twice a week. have yet to try HST, but sometime in the future i plan on giving that a go.
Day 1
chest/back
Day 2
legs/abs
Day3
Off
Day 4
Arms/shoulders
Day5
Off
Then Repeat
Rest time inbetween sets is 60 seconds. Some of the other stuff that i have read on GVT is that, you shouldn't use this for too long, i.e. cycle this method every once in a while for a few weeks at a time. im still doing some research on it, but i am thinking about giving this method a shot for 4 weeks, and see how it goes. this will give me 6 cycles of the method (on a 5 day rotation.)
i've been training using a WSB method for a while, and the bands are starting to take a toll on me in the upper body, my lower body is fine though. this method, IMO, is incrediable and extremely valuable when it comes to increasing strength, but like i said, very taxing on the body, and does little for hypertrophy. and if you have a BBer mentality, you will have a hard time adjusting the the style. for those not familiar with WSB, the style consists of 4 lift days per week. there is a dynamic effort (DE) and and max effort (ME) day for the bench press, and for the squat/deadlift. for bench day, you have you core lift, and from there you work the tri's, lats, and shoulders. for the squat/deadlift days, you have the core lift, then lower back, hams and glutes. Heavy ab work is done on every day.
previous to experimenting with WSB, i have messed around with different work out splits, from doing 1 body part per day, once per week. to 2 a day, twice a week. have yet to try HST, but sometime in the future i plan on giving that a go.
Last edited:
wnt2bBeast said:and who could argue with reults like that in your avi
its not something to be used for a long period of time..its definitely a viable method give it a shot and see how you feel..
thanks. Illuminati you never know until you try it for yourself I have a friend that swears by it.
Illuminati
New member
superqt4u2nv said:
Illuminati you never know until you try it for yourself I have a friend that swears by it.
very true. i was trying to find out if anybody here had given it a try, and what they thought about it first. im gonna run with this for the next 4 week to see how it goes. ill keep ya guys updated...
and i agree with want2bbeast....you do have one hell of a body
Illuminati
New member
crew9 said:
really? how long did you do it for? and why did you hate it? i'm still gonna try it to see if it can work for me.
