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 work—provided you do it
with intensity—at 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
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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.
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ABOUT THE AUTHOR
Charles Poliquin
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Faustusius
9 10
Pinterest
Più...
which season is better for this training?I thought winter?
Jun 28, 2013 4:02pm | report
Clas93
Hi i was wondering im training 6­days a week now and i really dont feel like cutting down on days to
work­out. is it possible to do this program like this, without any damageing results?
Jan 31, 2014 2:22am | report
Clas93
Day 1: Chest & Back Day 2: Legs & Abs Day 3: Arms & Shoulders Day 4: Chest & Back Day 5: Legs &
Abs Day 6: Arms & Shoulders Day 7: rest
Jan 31, 2014 2:23am | report
jamessharma58
I am a bit confused with the advanced GVT please confirm my understanding
1) Each workout you do 10 sets a compound exercise where you want to improve in addition to other
routines then increase by 4­5% next time you do the same workout that means 7 weeks in total is that
correct or you repeat the same workout for 7 days straight (with rests in between?)
Aug 27, 2014 6:07am | report
SHALL121
yeah im with with guy. totally baffed
Jul 22, 2015 4:33am | report
lbadilla
Hi, I workout at home and I just have dumbbells for my trainings, so my arms work at every workout,
first question, should I rest after day 1?. I changed some of the exercises to adjust to my personal
posibilities, are the alternate exercises right?, any recomendation to the next training schedule?.
Thanks in advanced for your time.
Day 1: Chest & Back
­A1 Over the floor Dumbbell Press
­A2 Chin­Ups
­B1 Over the floor Dumbbell Flyes
­B2 Bent Over Two­Dumbbell Row With Palms In
Day 2: Off
Day 3: Legs & Abs
­A1 Dumbbell Squat
­A2 ROMANIAN DEADLIFT
­B1 Leg Pull­In
­B2 Standing Calf Raises
Day 4: Off
Day 5: Arms & Shoulders
­A1 Parallel Bar Dips
­A2 Hammer Curls
­B1 BENT OVER DUMBBELL REAR DELT RAISE WITH HEAD ON BENCH
­B2 Dumbbell Lateral Raises
Jul 1, 2015 8:59pm | report
Miikes
Correct me if i'm wrong, but basically what GVT is, is me applying the 10x10 method to my training
right? only to specific exercises (compound movements) right?
Jul 1, 2015 11:18pm | report
SHALL121
I Dont understand what you do in phase 3? is it 1 exercise a day or what?
Jul 22, 2015 4:33am | report
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