Also known as the Ten Sets Method, German Volume Training can build muscle fast and works on the principle of 10 sets of 10 reps at the same weight.
Bodybuilders have found that this method gave them the kind of off-season training they needed to increase lean body mass so they could move up to a full weight class in just 12 weeks. Hypertrophy or muscle gain occurs when muscles fibers tear in response to training, so this isn’t just a fast way to add muscle, its SUPER fast! How’s ten pounds or more in only six weeks, and that’s not just at the beginning of training!
Made popular by German National Coach of Weightlifting, Rolf Feser, in the 1970s, German Volume Training feels like nothing for the first 3 sets or so, and then it hits you. This type of training is so intense, you’ll need to work on a two-day staggered split to allow for full recovery.
It is best to choose exercises that incorporate many muscle groups like chin-ups, dips, squats and bench press, because you will be performing only one exercise per muscle.
Completing ten sets of ten reps with the same weight for each exercise is your goal, so start with a weight that allows you to complete 20 repetitions. For someone who can lift 300 lb for 1 rep, they would use 180 lb.
For beginners try the following split:
Day 1: Chest and Back
Day 2: Legs and Abs
Day 3: OFF
Day 4: Arms and Shoulders
Day 5: OFF
Proper Rest is Crucial
At first it might seem like you’re not lifting enough for anything to happen, but stick with it because once the rests kick in things will feel intense once again. There should be about a 60 seconds rest in between sets when they are performed in sequence and 90-120 seconds rests when they are performed as a superset. This causes fatigue to occur over time. Use a stopwatch to keep your rest intervals constant.
Time Under Tension
As a general rule for long-range movements use a 4-0-2 tempo. Translation: Lower the weight in four seconds, don’t hold the pose, and immediately begin lifting back up for two seconds. For shorter-range movements like curls and triceps extensions, use a 3-0-2 tempo.
Training Intervals
Recovery time here is longer than regular as this type of training is so intense. One training session every four to five days per body part is more than enough. If you need some individual work on a body part like triceps or biceps, you can do 3 sets of 10-20 repetitions. It’s a good idea to keep a journal of your sets and reps for consistency.
Athletes
If you’re already at an advanced level of training and you can successfully do 10 sets of 10 reps at a good pace using consistent rest intervals, begin increasing your weight. Using a 4% to 5% weight increase per workout, begin to slowly increase your weight and watch the transformation begin.
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