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2.6KSupersets and trisets allow you to perform a lot of work in
a short period of time. The rest-pausemethod allows you to use
heavier weights, so you can recruit the higher threshold muscle
fibers, andeccentric training enables you to overcome strength
plateaus. The bottom line is that almost anytraining method will
workprovided you do it with intensityat least for the few weeks it
takes for yourbody to adapt to it. There is, however, one training
system that stands above all the rest. It's brutallyhard, 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 VOLUMETRAINING
March 10, 2015 Charles Poliquin
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German-speaking countries, I like to call it German
VolumeTraining. To the best of my knowledge, this training
systemoriginated in Germany in the mid-'70s and was popularized
byRolf 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-seasonto
help weightlifters gain lean body mass. It was so efficientthat
lifters routinely moved up a full weight class within 12weeks.
It was the base program of Canadian weightlifter JacquesDemers,
Silver Medallist in the Los Angeles Olympic Games.Jacques was known
in weightlifting circles for his massivethighs, and he gives credit
to the German method forachieving such a spectacular level of
hypertrophy. The samemethod was also used by Bev Francis in her
early days ofbodybuilding to pack on muscle.
The program works because it targets a group of motor units,
exposing them to an extensive volume ofrepeated efforts,
specifically, 10 sets of a single exercise. The body adapts to the
extraordinary stressby hypertrophying the targeted fibers. To say
this program adds muscle fast is probably anunderstatement. Gains
of 10 pounds or more in six weeks are not uncommon, even in
experiencedlifters!
GOALS & GUIDELINESThe goal of the German Volume Training
method is to complete ten sets of ten reps with the sameweight for
each exercise. You want to begin with a weight you could lift for
20 reps to failure if you hadto. For most people, on most
exercises, that would represent 60% of their 1RM load. Therefore,
if youcan 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 SPLITSDay 1: Chest & BackDay 2: Legs & AbsDay
3: OffDay 4: Arms & ShouldersDay 5: Off
When using this program or any other, you should keep a detailed
journal of the exact sets/reps andrest intervals performed, and
only count the repetitions completed in strict form.
TERMS YOU'LL NEED TO KNOW
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Rest Intervals: When bodybuilders start with this method, they
often question its value for the firstseveral 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 theeighth and ninth sets. This is because of a
short-term neural adaptation.) Because of the importance ofthe rest
intervals, you should use a stopwatch to keep the rest intervals
constant. This is important, as itbecomes 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 youwould lower the weight in four
seconds and immediately change direction and lift for two seconds.
Formovements 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
definitelyout; squats and bench presses are definitely in. For
supplementary work for individual body parts (liketriceps 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, ifyou're familiar with
the writings of Peter Sisco and John Little, you'll find that the
average "Power FactorRating" of the 10-sets method is about 8
billion. Consequently, one training session every four to fivedays
per body part is plenty.
Overload Mechanism: Once you're able to do 10 sets of 10 with
constant rest intervals, increase theweight on the bar by 4-to-5%,
and repeat the process. Refrain from using forced reps, negatives
orburns. The volume of the work will take care of the hypertrophy.
Expect to have some deep musclesoreness without having to resort to
set prolonging techniques. In fact, after doing a quad and
hamssession with this method, it takes the average bodybuilder
about five days to stop limping.
BEGINNER/INTERMEDIATE PROGRAM: PHASE 1This is a sample routine
based on a 5-day cycle. Once you've used this method for six
workouts perbody part, it's time to move on to a more intensive
program for a 3-week period.
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DUMBBELL FLYES
Day 1: Chest and Back
A-1 Decline Dumbbell Presses,10 Sets, 10 Reps, 4 0 2 0 Tempo, 90
sec RestInterval
SEMI-SUPINATED GRIP (PALMS FACING EACH OTHER)
A-2 Chin-Ups10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec
RestInterval
PALMS FACING YOU
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B-1 Incline Dumbbell Flyes3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60
sec RestInterval
B-2 One-Arm Dumbbell Row3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60
sec RestInterval
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 wouldresult in
overtraining.
Printable Page PDF Document
Day 2: Legs and Abs
A-1 Barbell Squat10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec
RestInterval
A-2 Lying Leg Curls10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec
RestInterval
B-1 Leg Pull-In3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec
RestInterval
Or Low-Cable Pull-Ins*. (*Low-Cable Pull-Ins: Take a
weightlifting belt and buckle it. Attach it to the lowpulley of a
cable crossover machine. Lie down on your back in front of the
machine, and hook your feetin the belt. Then pull your knees toward
your chest.)
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B-2 Seated Calf Raise3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec
RestInterval
Notes: 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 Dips10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec
RestInterval
A-2 Incline Hammer Curls10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec
RestInterval
B-1 Dumbbell Lying Rear Lateral Raise*3 Sets, 10-12 Reps, 2 0 x
0 Tempo, 60 sec RestInterval
Another Variation: Bent-Over Dumbbell Lateral Raises: While
seated on the edge of a bench with yourtorso bent over, raise the
dumbbells out to the side, making sure the top two knuckles (the
ones closestto your thumb) are in line with your ears at the top of
the movement.
B-2 Seated Dumbbell Lateral Raises3 Sets, 10-12 Reps, 2 0 x 0
Tempo, 60 sec RestInterval
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 theweight under control.
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Printable Page PDF Document
Day 5: Off
BEGINNER/INTERMEDIATE PROGRAM: PHASE 2After six of those 5-day
cycles, I recommend you do a 3-week phase where the average set is
6-to-8reps, and do only 4-to-6 sets per body part over a 5-day
cycle, or you can do any other split that suitsyour recovery
pattern. After this 3-week block, you can return to the German
Volume Training methodby doing the following ten sets of six reps
routine. In the exercises that are prescribed for 10 sets, use
aload you'd normally be able to do 12 repetitions with. The goal in
this phase is to do ten sets of six withthat load.
"FOR LONG-RANGE MOVEMENTS SUCH AS SQUATS, DIPS AND CHINS, USE A
4-0-2 TEMPO; THIS MEANS YOU WOULD LOWER THEWEIGHT 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 Press10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec
Rest Interval
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A-2 Wide-Grip Rear Pull-Up10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec
Rest Interval
PALMS FACING AWAY FROM YOU.
B-1 Dumbbell Flyes3 Sets, 6 Reps, 3 0 1 0 Tempo, 60 sec Rest
Interval
B-2 Bent Over Barbell Row3 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 Deadlift10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest
Interval
A-2 Seated Leg Curl10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest
Interval
B-1 Twisting Crunches3 Sets, 12-15 Reps, 3 0 3 0 Tempo, 60 sec
RestInterval
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B-2 Standing Calf Raises3 Sets, 12-15 Reps, 3 0 3 0 Tempo, 60
sec RestInterval
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 Dips10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest
Interval
A-2 Incline Hammer Curls10 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 RestInterval
Another Variation--Bent-Over Dumbbell Lateral Raises: While
seated on the edge of a bench with yourtorso bent over, raise the
dumbbells out to the side, making sure the top two knuckles (the
ones closestto your thumb) are in line with your ears at the top of
the movement.
B-2 Seated Dumbbell Lateral Raises3 Sets, 10-12 Reps, 2 0 x 0
Tempo, 60 sec RestInterval
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 theweight under control.
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Printable Page PDF Document
Day 5: Off
GERMAN VOLUME TRAINING FOR THE ADVANCED TRAINEEFor the advanced
trainee, variety in training is even more important to elicit
adaptation. With theadvanced trainee, I use a system called the
four percent method. That is, I increase the load 4-to-5percent
every workout for two workouts in a row, and I reduce the target
rep by one rep for everyweight increase. Then I reduce the weight
4-to-5 percent and increase the rep bracket to its originalstarting
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 theamount of reps or weight
on this exercise. Here's a sample routine that would increase your
curlingstrength:
"FOR THE ADVANCED TRAINEE, VARIETY IN TRAINING IS EVEN MORE
IMPORTANT TO ELICIT ADAPTATION."
Sample Barbell Curl Routine
Barbell Curl
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Workout 1: 10 sets of 6 @ 110 lbsWorkout 2: 10 sets of 5 @ 115
lbsWorkout 3: 10 sets of 4 @ 120 lbsWorkout 4: 10 sets of 6 @ 115
lbsWorkout 5: 10 sets of 5 @ 120 lbsWorkout 6: 10 sets of 4 @ 125
lbsWorkout 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 someonewho 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 lbsWorkout 2: 10 sets of 4 @ 315
lbsWorkout 3: 10 sets of 3 @ 330 lbsWorkout 4: 10 sets of 5 @ 315
lbsWorkout 5: 10 sets of 4 @ 330 lbsWorkout 6: 10 sets of 3 @ 345
lbsWorkout 7: Test day. At this point, you would bench press 330
lbs for 10 reps.
CONCLUSIONTo 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 tograduate to the Advanced program.
This program is elegant in its simplicity, but that's what the
Germans do best. Just ask any MercedesBenz or BMW owner.
RECOMMENDED FOR YOU6 MISTAKES THAT ARE KILLING YOUR GAINSTaking
the next step in muscular development is partiallyabout training
better, but it's just as much about removingthe roadblocks to
anabolism that hold you back. Are youcommitting any of these
crimes?
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THE NO. 1 REASON YOU'RE NOT GROWINGJust showing up and lifting
isn't going to maximize yourmuscle and strength gains. Here's how
to implement themost critical principle of bodybuilding:
progressive overload.
FROM POWERLIFTER TO BODYBUILDERShawn Frankl went from focusing
on strength as apowerlifter to carving out a bodybuilder's
physique. Hefollowed different approaches to training and nutrition
butlearned that, above all else, nutrition is the key.
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