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 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 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.

RECOMMENDED FOR YOU

4 CLASSIC TRAINING IDEAS: FACT OR FICTION?

New research is refining how we think about training and nutrition. Get the truth behind the
"anabolic window," how much protein you need to eat, and more!

9 THINGS YOU SHOULD NEVER DO ON SHOULDER DAY

Demolish your delts and build serious size—without damaging your shoulder
joint—with these key form fixers!

RESEARCH ROUNDUP VOL. 10: BREAKING INSIGHTS IN TRAINING, NUTRITION, AND

SUPPLEMENTATION

Every month, academic journals publish dozens of new studies about training, nutrition, and athletic
performance. We read the research and zero in on the take-home lessons so you don't have to!
View All Training Theory Articles

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

Facebook

Twitter

Google+

RATETHISARTICLE

OVERALL RATING

7.7

Out of 10
Good

147 Ratings

8 Comments
Showing 1 - 8 of 8 Comments
Previous

Next

COMMENTONTHISARTICLE
Log In to Comment
Pleaselogintocomment
(5charactersminimum)

Faustusius

9 10

Pinterest

Pi...

whichseasonisbetterforthistraining?Ithoughtwinter?

Jun28,20134:02pm|report

Clas93
Hiiwaswonderingimtraining6daysaweeknowandireallydontfeellikecuttingdownondaysto
workout.isitpossibletodothisprogramlikethis,withoutanydamageingresults?
Jan31,20142:22am|report

Clas93
Day1:Chest&BackDay2:Legs&AbsDay3:Arms&ShouldersDay4:Chest&BackDay5:Legs&
AbsDay6:Arms&ShouldersDay7:rest
Jan31,20142:23am|report

jamessharma58
IamabitconfusedwiththeadvancedGVTpleaseconfirmmyunderstanding
1)Eachworkoutyoudo10setsacompoundexercisewhereyouwanttoimproveinadditiontoother
routinesthenincreaseby45%nexttimeyoudothesameworkoutthatmeans7weeksintotalisthat
correctoryourepeatthesameworkoutfor7daysstraight(withrestsinbetween?)
Aug27,20146:07am|report

SHALL121
yeahimwithwithguy.totallybaffed

Jul22,20154:33am|report

lbadilla
Hi,IworkoutathomeandIjusthavedumbbellsformytrainings,somyarmsworkateveryworkout,
firstquestion,shouldIrestafterday1?.Ichangedsomeoftheexercisestoadjusttomypersonal
posibilities,arethealternateexercisesright?,anyrecomendationtothenexttrainingschedule?.
Thanksinadvancedforyourtime.
Day1:Chest&Back
A1OverthefloorDumbbellPress
A2ChinUps
B1OverthefloorDumbbellFlyes

B2BentOverTwoDumbbellRowWithPalmsIn
Day2:Off
Day3:Legs&Abs
A1DumbbellSquat
A2ROMANIANDEADLIFT
B1LegPullIn
B2StandingCalfRaises
Day4:Off
Day5:Arms&Shoulders
A1ParallelBarDips
A2HammerCurls
B1BENTOVERDUMBBELLREARDELTRAISEWITHHEADONBENCH
B2DumbbellLateralRaises
Jul1,20158:59pm|report

Miikes
Correctmeifi'mwrong,butbasicallywhatGVTis,ismeapplyingthe10x10methodtomytraining
right?onlytospecificexercises(compoundmovements)right?
Jul1,201511:18pm|report

SHALL121
IDontunderstandwhatyoudoinphase3?isit1exerciseadayorwhat?
Jul22,20154:33am|report

Showing 1 - 8 of 8 Comments
Previous

Next

FEATURED PRODUCT
Nature's
Science
Generati
ons

NATURE'S SCIENCE GENERATIONS

Multiple Vitamin And Mineral Complex For All Stages Of Life!

Learn More about Nature's Science Generations!

JOIN OUR NEWSLETTER

YourEmailAddress

SEND

SHOP WITH CONFIDENCE

NEED HELP?
Email Support
Live Chat
Gift Certificates
Payment Methods

CONNECT WITH US

ORDERS & SHIPPING

Order History
Returns/Exchanges
US Shipping
International Shipping

HOW CAN WE BE BETTER?

SEND US FEEDBACK

Careers
Terms of Use
About Us
Site Map
Affiliates

2015 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace are trademarks
of Bodybuilding.com, LLC.
Bodybuilding.com, 5777 N. Meeker Ave. Boise ID 83713 USA- 1-866-236-8417