German Volume Training Method With 6 Weeks Training Program

This method has been reported to be the most productive workout tried. It’s hard, but effective to build muscle fast! The method is called The German Volume Training or The Ten Sets Method.

This works by targeting a group of motor units, using extensive volume of repeated efforts including 10 sets of a single exercise.

The body adapts to the stress by hypertrophying the targeted fibres. With this program you can add muscle fast, even gains of 10 pounds or more in six weeks can be achieved.

Guidelines

German Volume Training method is designed to complete ten sets of ten reps with the same weight for each exercise. Beginning with a weight you could lift for 20 reps to failure.

For most people this would represent 60% of their 1RM load. For example: If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

I recommend using the following body part splits:

  • Day 1: Chest & Back
  • Day 2: Legs & Abs
  • Day 3: Off
  • Day 4: Arms & Shoulders
  • Day 5: Off

Terminology understanding

Rest Intervals: Often questioned for the first several sets as the weight won’t feel heavy enough. But, there is minimal rest between each set, around 60 seconds when used in sequence and 90-120 seconds when used as a superset, this causes cumulative fatigue. Because of the importance of the rest intervals, you should time to keep the rest intervals constant.

Tempo: When using movements such as squats, dips and chins, use a 4-0-2 tempo. This means you lower the weight in four seconds, immediately change direction and lift for two seconds. For movements like curls and triceps extensions, use a 3-0-2 tempo.

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Number of Exercises: One exercise per body part should be performed. Select exercises that recruit a lot of muscle mass. Triceps, kickbacks and leg extensions are out, squats and bench press are in. For individual body parts, you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it takes longer recovery time. The average “Power Factor Rating” of the 10 sets method is a lot. One training session every four to five days per body part is plenty.

Overload Mechanism: When 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. Expect to have deep muscle soreness without having set prolonging techniques.

You should perform the phase 1 program for six splits (six 5-day cycles= 30 days), then, three weeks with a lower volume program using 6 to 8 reps, allowing your body to recover and then start phase 2.

Phase 1

Day: 1

Exercise Sets Reps Tempo Rest
A1 Flat DB Presses 10 10 4020 90
A2 Supinated Chin-ups 10 10 4020 90
B1 Incline Flies 3 10-12 2020 75
B2 Cable rows to neck 3 10-12 2020 75

 Day: 2

Exercise Sets Reps Tempo Rest
A1 Back Squats 10 10 40X0 90
A2 Lying Leg curls feet outward 10 8 40X0 90
B1 Low Cable Pull-ins 3 10 2020 75
B2 Seated Calf Raise 3 10-12 2020 75

Day 3: Off (Rest)

Day: 4

Exercise Sets Reps Tempo Rest
A1 Close grip bench press 10 10 40X0 90
A2 Incline DB Curls 10 10 40X0 90
B1 Seated Lateral Raises 3 10-12 2011 75
B2 Reverse Curls 3 10-12 40X0 75
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 Day 5: Off (Rest)

Phase 2:

After completing six 5 day cycles of the phase 1 program, choose a three week program using 6 to 8 reps per sets for 4 to 6 sets total per body part.

You can still use the same 5 day cycle or you can use another split that suits your recovery pattern.

After this 3 week block, you continue for phase 2 of the German Volume Training method, with the following changes:

Do ten sets of six reps per exercise instead of 10 sets of 10 reps. Use a load you can usually do 12 repetitions with. The aim in this phase is to do ten sets of six with that load.

Day 1:

Exercise Sets Reps Tempo Rest
A1 Incline Barbell Press 10 6 5010 120
A2 Wide grip pull-ups 10 6 5010 120
B1 Decline Flyes 3 8-10 2020 75
B2 Incline Sit ups 3 8-10 2020 75

Day 2:

Exercise Sets Reps Tempo Rest
A1 Front Squat 10 6 31X0 120
A2 Lying Leg Curls feet inward 10 6 30X0 120
B1 Back Extensions 3 8-10 2012 75
B2 Standing Calf Raise 3 8-10 22X0 75

Day 3: Off (Rest)

Day 4:

Exercise Sets Reps Tempo Rest
A1 Dips 10 6 31X0 100
A2 Hammer Curls 10 6 30X0 100
B1 Bent Over Lateral Raise 3 8-10 2-0-1-2 75
B2 Wrist Curls 3 10-12 2020 75

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