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.
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
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.
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.
|A1||Flat DB Presses||10||10||4020||90|
|B2||Cable rows to neck||3||10-12||2020||75|
|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)
|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|
Day 5: Off (Rest)
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.
|A1||Incline Barbell Press||10||6||5010||120|
|A2||Wide grip pull-ups||10||6||5010||120|
|B2||Incline Sit ups||3||8-10||2020||75|
|A2||Lying Leg Curls feet inward||10||6||30X0||120|
|B2||Standing Calf Raise||3||8-10||22X0||75|
Day 3: Off (Rest)
|B1||Bent Over Lateral Raise||3||8-10||2-0-1-2||75|