German Volume Training

29/12/2019 German Volume Training | Bodybuilding.
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German Volume Training

Charles R. Poliquin
February 14, 2019 • 8 min read
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.
https://www.bodybuilding.com/content/german-volume-training-programs.html 1/16
29/12/2019 German Volume Training | Bodybuilding.com
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 10 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 And 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: Rest
Day 4: Arms & Shoulders
Day 5: Rest
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
1 Barbell Bench Press - Medium Grip
10 sets, 10 reps (90 seconds rest)
2 Bent Over Barbell Row
3 Cable Crossover
4 Close-Grip Front Lat Pulldown
Day 2: Legs And Abs
1 Barbell Squat
2 Lying Leg Curls
3 Seated Calf Raise
4 Hanging Leg Raise
Day 4: Arms And Shoulders
1 Smith Machine Close-Grip Bench Press
2 Barbell Curl
3 Side Lateral Raise
4 Seated Bent-Over Rear Delt Raise
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.
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.
Day 1: Chest And Back
1 Barbell Incline Bench Press Medium-Grip
2 Pullups
3 Dumbbell Flyes
4 Seated Cable Rows
Day 2: Legs And Abs
1 Leg Press
2 Smith Machine Stiff-Legged Deadlift
3 Standing Calf Raise
4 Crunches
Day 4: Arms And Shoulders
1 Lying Triceps Press
2 Incline Dumbbell Curl
3 Front Dumbbell Raise
4 Reverse Flyes
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
1 Barbell Curl
Test day: At this point, you would curl 120 for 12
reps, a 9% gain over 6 workouts!
10 sets, 6 reps (at 110 lbs)
Sample Bench Press Routine
1 Barbell Bench Press - Medium Grip

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.
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.
View all articles by this author
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Comments
Jasonishere1
The secret to unlock rapid muscle gain and strength.
bit.ly/2rtgSUs
December 15th, 2019 • Report • Reply
satnamgillsg (Satnam Gill)

Can we do cardio after a session
November 29th, 2019 • Report • Reply
beustmode (Ben)
What to we do if we fail on a set and don't get full reps? Rest until next set, drop weight or rest and try to
get all reps?
October 2nd, 2019 • Report • Reply
raigovind (Govind)
Can a discus thrower do German volume training if yes how and what are the exercise to be kept in
mind. Please guide
August 11th, 2019 • Report • Reply
treestar45 (Red)
Do you do superset for the first two exercises? Like bench then jump into barbel rows and then wait 90
sec?
April 9th, 2019 • Report • Reply
AmritGill01 (Amrit Gill)

yes then rest time is from 90-120 seconds
September 6th, 2019 • Report
coachjes03
Barbell Bench Press - Medium Grip
Test day: At this point, you would bench press 330 lbs for 10 reps.
What is the rest time between sets?....do 5 reps of 300lb rest 30, 60, 90 seconds?
March 22nd, 2019 • Report • Reply
Redriu (Radrian)
So in the advanced phase we can work back with chest?
December 29th 2018 • Report • Reply

December 29th, 2018 • Report • Reply
NelsonFlores (Nelson Flores)

No rest from rep to rep in the advanced stage?
November 3rd, 2018 • Report • Reply
bahiablk (Ken James)

Each line is one workout. So do the chest/back workout using 300 pounds +/5 reps for
bench press. Then do your back exercise. Next workout up the weight 5% for 4 reps and
continue your workout.
December 3rd, 2018 • Report
CrisCast30 (Cristian Castro)

what happened to the original GVT article from a while back that broke this routine down to two phases
for an intermediate level with decline presses for the first phase and incline presses for chest on the
second phase, squats for leg day & tricep dips/incline curls for arms day on the first phase as well? there
was an advanced routine in that article as well
October 10th, 2018 • Report • Reply
ftrwar (John Normand)

I love the idea behind gvt i been trying to give it a spin with just my barbell and dumbbell variations of it
since i don't have access to bands or machines save for leg extention and lwg curls
October 10th, 2018 • Report • Reply
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29/12/2019 German Volume Training | Bodybuilding.

Search articles, products, brands

German Volume Training

Goals And Guidelines

Day 1: Chest & Back

Day 2: Legs & Abs

Terms You'll Need To Know

Beginner/Intermediate Program: Phase 1

Day 1: Chest And Back

1 Barbell Bench Press - Medium Grip

10 sets, 10 reps (90 seconds rest)

2 Bent Over Barbell Row

10 sets, 10 reps (90 seconds rest)

3 sets, 10 reps (60 seconds rest)

4 Close-Grip Front Lat Pulldown

3 sets, 10 reps (60 seconds rest)

Day 2: Legs And Abs

10 sets, 10 reps (90 seconds rest)

2 Lying Leg Curls

10 sets, 10 reps (90 seconds rest)

3 Seated Calf Raise

3 sets, 10 reps (60 seconds rest)

4 Hanging Leg Raise

3 sets, 10 reps (60 seconds rest)

Day 4: Arms And Shoulders

1 Smith Machine Close-Grip Bench Press

10 sets, 6 reps (90 seconds rest)

10 sets, 6 reps (90 seconds rest)

3 Side Lateral Raise

3 sets, 6 reps (60 seconds rest)

4 Seated Bent-Over Rear Delt Raise

3 sets, 6 reps (60 seconds rest)

Beginner/Intermediate Program: Phase 2

Day 1: Chest And Back

1 Barbell Incline Bench Press Medium-Grip

10 sets, 6 reps (90 seconds rest)

10 sets, 6 reps (90 seconds rest)

3 sets, 6 reps (60 seconds rest)

4 Seated Cable Rows

3 sets, 6 reps (60 seconds rest)

Day 2: Legs And Abs

10 sets, 6 reps (90 seconds rest)

2 Smith Machine Stiff-Legged Deadlift

10 sets, 6 reps (90 seconds rest)

3 Standing Calf Raise

3 sets, 10 reps (60 seconds rest)

3 sets, 10 reps (60 seconds rest)

Day 4: Arms And Shoulders

1 Lying Triceps Press

10 sets, 6 reps (90 seconds rest)

2 Incline Dumbbell Curl

10 sets, 6 reps (90 seconds rest)

3 Front Dumbbell Raise

3 sets, 10 reps (60 seconds rest)

3 sets, 10 reps (60 seconds rest)

German Volume Training For The Advanced Trainee

Sample Barbell Curl Routine

10 sets, 5 reps (at 115 lbs)

10 sets, 4 reps (at 120 lbs)

10 sets, 6 reps (at 115 lbs)

10 sets, 5 reps (at 120 lbs)

10 sets, 4 reps (at 125 lbs)

Sample Bench Press Routine

1 Barbell Bench Press - Medium Grip