2/9/2017 German Volume Training!

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German Volume Training!

Charles R. Poliquin
February 25, 2016 8 min read

It'sSearch
brutally articles,
hard, but products,
I've found itbrands
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 workprovided you do it with intensityat 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-'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.

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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
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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

A1 DECLINE DUMBBELL BENCH PRESS

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

SEMI-SUPINATED GRIP (PALMS FACING EACH OTHER)

A2 CHIN-UP
10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

PALMS FACING YOU

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PALMS FACING YOU
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B1 INCLINE DUMBBELL FLYES
3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60 sec Rest Interval

B2 ONE-ARM DUMBBELL ROW

3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60 sec Rest Interval

Note: 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

A1 BARBELL SQUAT
10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A2 LYING LEG CURLS

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B1 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.)

B2 SEATED CALF RAISE

3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec Rest Interval

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

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DAY 3: OFF

DAY 4: ARMS AND SHOULDERS

A1 DIPS - TRICEPS VERSION

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A2 INCLINE HAMMER CURLS

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B1 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.

B2 SEATED SIDE LATERAL RAISE

3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval

Note: 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 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 sets of six with that load.

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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

A1 INCLINE DUMBBELL PRESS

10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

A2 WIDE-GRIP REAR PULL-UP

10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

PALMS FACING AWAY FROM YOU

B1 DUMBBELL FLYES
3 Sets, 6 Reps, 3 0 1 0 Tempo, 60 sec Rest Interval

B2 BENT OVER BARBELL ROW

3 Sets, 6 Reps, 3 0 1 0 Tempo, 60 sec Rest Interval
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Note: 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

A1 BARBELL DEADLIFT
10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

A2 SEATED LEG CURL

10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

B1 OBLIQUE CRUNCHES
3 Sets, 12-15 Reps, 3 0 3 0 Tempo, 60 sec Rest Interval

B2 STANDING CALF RAISES

3 Sets, 12-15 Reps, 3 0 3 0 Tempo, 60 sec Rest Interval

Note: 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

A1 DIPS - TRICEPS VERSION

10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

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A2 INCLINE HAMMER CURLS

10 Sets, 6 Reps, 5 0 1 0 Tempo, 90 sec Rest Interval

B1 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.

B2 SEATED SIDE LATERAL RAISE

3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval

Note: 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

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:

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FOR THE ADVANCED TRAINEE, VARIETY IN TRAINING IS EVEN MORE IMPORTANT TO ELICIT ADAPTATION.

SAMPLE BARBELL CURL ROUTINE

1 BARBELL CURL
10 sets of 6 @ 110 lbs
10 sets of 5 @ 115 lbs
10 sets of 4 @ 120 lbs
10 sets of 6 @ 115 lbs
10 sets of 5 @ 120 lbs
10 sets of 4 @ 125 lbs

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

1 BARBELL BENCH PRESS - MEDIUM GRIP

10 sets of 5 @ 300 lbs
10 sets of 4 @ 315 lbs
10 sets of 3 @ 330 lbs
10 sets of 5 @ 315 lbs
10 sets of 4 @ 330 lbs
10 sets of 3 @ 345 lbs
10 sets of 5 @ 300 lbs

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 R. Poliquin
Charles is known worldwide for producing faster athletes. When a country wants a Gold medal, they come to Charles.

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Comments

Winfory (Ashley Fallon)

hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.us

August 27th, 2017 Report Reply

bgnrbod
Can someone clarify for me, should load (weight) increase during the BEGINNER/INTERMEDIATE PROGRAM: PHASE 2?

August 27th, 2017 Report Reply

Taintted
I have to ask, why is legs not put first on this routine? I run 2x a week so I can't do the squat routine and then run the day after so I need to do legs first in the rotation.
Will this have any negative effects on the chest and shoulders/arms day?

June 19th, 2015 Report Reply

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2/9/2017 German Volume Training!

waddup95
Store(meagan vasquez) Sales Top 50 Share
Ok so after day 4 u take 3 days off? That seems like way too much. This program can be a little intense but not that crazy to where I'd feel like I need more than 2 days
at the very most. I understand the need for rest but that just seems like way too much of, basically sitting on my butt doing nothing.

February 25th, 2015 Report Reply

hofedaddy17 (jon)
You're probably in a lot better shape than I am, but I did a version of this where is started with my 10 rep max on squat and did drop sets for 10 sets. Then I
did 10x10 of RDL with a moderate weight, 5x12 of leg extension, 5x12 of leg curls, and 5x15 of calf raises. My legs were insanely sore for almost an entire
week, I even stretched and massaged by legs multiple times a day. Going up stairs look like I was disabled, and getting off the toilet was like I was
attempting a new 1 rep max for squat. Maybe if you aren't natty or just better conditioned it isn't so bad for you though.

June 2nd, 2017 Report

TorturedToShape (Chance Michaelit)

Its a 5 day cycle , so after the 5th day you start back on the 1st day and do it all over again . so its only a 1 day rest before you start the new cycle ...

June 6th, 2017 Report

hbuilder
Can i do something like this:

incline bench press 10x10 then

bent over barbell row 10x10

Or
incline bench rest bent over barbell row

Which works better?

February 20th, 2015 Report Reply

Tails4
i wont to start the progrem as a boginner but i cant to chin ups? is their a way replace them with something or learn how to do them?

January 12th, 2015 Report Reply

Danny0786
Hey guys, it says that you should only do one exercise per body part but there are accessory exercises, so do we have to do the accessory exercises?

December 2nd, 2014 Report Reply

Nikos88 (Nikos Kleijweg)

Just finished day 1 !
It was brutal ! But I love it :)

July 14th, 2014 Report Reply

ABProjects (Alex)
I do this workout a little different but OMG this is such an intense workout and works so well. Defiantly a good workout

September 7th, 2013 Report Reply

rstanavech (Rick)
I haven't lifted in a few years and found this program and thought I'd give it a try. I'm in the middle of my first week and sore.

If I understand this right, after day 5 I start over even though my chest is still sore? Seems like that might be too close together.

July 24th, 2013 Report Reply

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