![]() This is because of a short-term neural adaptation.)īecause of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. ![]() 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. When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. Here are a few more guidelines to ensure optimal progress: Rest Intervals: When using this German Volume Training 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. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.įor lifters new to this method, I recommend using the following bodypart splits: For most people, on most exercises, that would represent 60 percent of their 1RM load. You want to begin with a weight you could lift for 20 reps to failure if you had to. The goal of the German Volume Training method is to complete 10 sets of 10 reps with the same weight for each exercise. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters! Goals and Guidelines To say this program adds muscle fast is probably an understatement. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. The German Volume Training 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 same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle. 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. German Volume Training was the base program of Canadian weightlifter Jacques Demers, a silver medalist in the Los Angeles Olympic Games who was coached by Pierre Roy. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. In Germany, the 10 sets method was used in the off-season to help weightlifters gain lean body mass. A similar protocol was promoted by Vince Gironda in the US, but regardless of who actually invented it, it works. ![]() 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. In strength-coaching circles, this method is often called the “10 sets method.” Because it has its roots in German-speaking countries, I like to call it German Volume Training. ![]() ![]() It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast! There is, however, one training system that stands above all the rest. 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. 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. Supersets and tri-sets allow you to perform a lot of work in a short period of time. ![]()
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