German Volume Training - Opinions...

[Mizfit]

I would like to try this.... good idea? Obviously i am not going to do this heavy weight, but i would like to give my body a bit of a shake up - I've bene doing the same thing for too long...
(10 sets of 10 reps)

By Lee Hayward




If you are at a plateau in your training or would just like to try something different, you should give the “German Volume Training” method a try. This is a great program for packing on muscle mass quickly. Gains of ten pounds or more in six weeks are not uncommon!

The “German Volume Training” method is easy to follow. The goal is to do ten sets of ten reps with the same weight for each exercise. You need to start off with a light weight, approximately 50-60% of your 1 rep max weight. For example, if you can squat 300 lbs for 1 rep, then you would use between 150 and 180 lbs for working out with this exercise.

For this workout you do only 1 compound exercise per body part. Some good exercises include:


Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs, 3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:


Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel easy, but as you progress through the workout the sets will get harder as you fatigue. When you can complete all 10 sets of 10 reps with good form increase the weight by 5%.

Give this program a try for 6 weeks and I am sure that you will be pleased with the results.

[BOBBY D]

sound like its worth giving it a shot. this workout looks like a killer for those that want to get cut as well..

[Mizfit]

sound like its worth giving it a shot. this workout looks like a killer for those that want to get cut as well..

I'm thinking more cut.. i'm pretty lean as it is.. just need to shake things up

[helium3]

i think after 6 months on my new routine i might switch to this for a while,good post as im sometimes too lazy to find other training routines on the net.

p.s im not a big football fan but i like the flag!

[Mizfit]

i think after 6 months on my new routine i might switch to this for a while,good post as im sometimes too lazy to find other training routines on the net.

p.s im not a big football fan but i like the flag!

I'm going to start tommorrow :0

not sure i will do it for 6 weeks, but 4 weeks

[JohnboyF]

Miz i talked to some girls that tried here are there responses

girl x " I used it one year for building biceps and hams - MY TRAINER WAS GERMAN - it totally worked and brought those areas up to speed."

girl Y " yes, its good for a shake up, but my body adjusted to it quickly. 3-4 weeks tops I think


Male Z " I got smaller and weaker on it--wow, what a deal. Like all volume work you either have the recovery abilty to handle it or you don't. Most don't."

[gmmvp42]

I just finished a similar GVT program. I started with 6 workouts of 10x10, then moved on to 10x6 workouts for 6 more workouts. I will say 10 sets of the same excersise was boring. I tried it because I don't want to get bigger, just want to increase my muscle endurance.(?) I am 6'2" 205lbs, a bit of a hardgainer. I was not on anything, I only use mrps. I just worked out when my body felt ready, no specific day on/day off routine. I did one compound excersise with a couple of other muscle specific excersises each workout. For instance I would do 10x10 of bench, but also 10x10 of skullcrushers-not 3x8 or whatever is recomended. Bent over rows 10x10, hammer curls 10x10. Overtraining was not an issue, I have no problem resting. I don't take pictures of myself so I can't tell where I am bigger/more defined etc. I did gain a couple pounds. I also increased my high rep strength, which is what my current goal is. I think it is a good program to follow after a strength program(low rep, increase 1repmax).

[Mizfit]

Well i'm 5'6 123lbs and i stay around 13% body fat.., but noticed my muscles are getting more bulky lately and i want to get back the definition.. thought i would change things a bit..

[BOBBY D]

Well i'm 5'6 123lbs and i stay around 13% body fat.., but noticed my muscles are getting more bulky lately and i want to get back the definition.. thought i would change things a bit..

MIZ, i think this will definitely work to harden & tone. but let me get this clear.. if i were to do chest, for eg. i would do flat bench 10X10reps, but

1. what about incline & decline? do i just not do these workouts at all? how about flys?

2. for back i would do 10X10reps of cable rows or barbell rows, how about back reverse flys or lat pull downs? again do i just not do these workouts or do them using the 10X10 method..

3. same question for tris, shoulders & bi's..

4. basically is this routine just for standard movement presses & workouts or can i combine it w/ my other workouts for that particular muscle on that day?

** u follow me, please clarify..

thanks,

BOBBY

[Mizfit]

MIZ, i think this will definitely work to harden & tone. but let me get this clear.. if i were to do chest, for eg. i would do flat bench 10X10reps, but

1. what about incline & decline? do i just not do these workouts at all? how about flys?

2. for back i would do 10X10reps of cable rows or barbell rows, how about back reverse flys or lat pull downs? again do i just not do these workouts or do them using the 10X10 method..

3. same question for tris, shoulders & bi's..

4. basically is this routine just for standard movement presses & workouts or can i combine it w/ my other workouts for that particular muscle on that day?

** u follow me, please clarify..

thanks,

BOBBY

I posted to get other peoples input..i'm hoping as the nite goes on.. more people will comment.. i am wondering the same thing..

[JohnboyF]

GVT (german volume training)

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German Volume Training
A New Look at an Old Way to Get Big and Strong!
By Charles Poliquin
Supersets and tri-sets 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 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-'70's 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 Medalist 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 ten 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 lbs for 1 rep, you would use 180 lbs for this exercise.
For lifters new to this method, I recommend using the following body-part splits: Day 1: chest and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.
When using this program or any other, for that matter, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:
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 very 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 prolongation 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 five-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 three-week period.
Day 1: Chest and Back
Exercise Sets Reps Tempo Rest Interval
A-1 Decline Dumbbell Presses,
Semi-Supinated Grip
(palms facing each other) 10 10 4-0-2 90 seconds
A-2 Chin-Ups (palms facing you) 10 10 4-0-2 90 seconds
B-1 Incline Dumbbell Flyes 3 10-12 3-0-2 60 seconds
B-2 One-Arm Dumbbell Rows 3 10-12 3-0-2 60 seconds

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.
Day 2: Legs and Abs
Exercise Sets Reps Tempo Rest Interval
A-1 Back Squats 10 10 4-0-2 90 seconds
A-2 Lying Leg Curls 10 10 4-0-2 90 seconds
B-1 Low-Cable Pull-Ins* 3 15-20 2-0-2 60 seconds
B-2 Seated Calf Raises 3 15-20 2-0-2 60 seconds

(*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 towards your chest.)
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Off
Day 4: Arms and Shoulders
Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 10 4-0-2 90 seconds
A-2 Incline Hammer Curls 10 10 4-0-2 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises* 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds

(*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.)
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.
Day 5: Off
Beginner/Intermediate Program: Phase 2
After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-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.
SAMPLE 10 sets of 6 routine:
Day 1: Chest and Back
Exercise Sets Reps Tempo Rest Interval
A-1 Incline Dumbbell Presses 10 6 5-0-1 90 seconds
A-2 Wide-Grip Pull-Ups
(palms facing away from you) 10 6 5-0-1 90 seconds
B-1 Flat Dumbbell Flyes 3 6 3-0-1 60 seconds
B-2 Bent-Over Rows with EZ Bar 3 6 3-0-1 60 seconds

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 2: Legs and Abs
Exercise Sets Reps Tempo Rest Interval
A-1 Bent-Knee Deadlifts 10 6 5-0-1 90 seconds
A-2 Seated Leg Curls 10 6 5-0-1 90 seconds
B-1 Twisting Crunches 3 12-15 3-0-3 60 seconds
B-2 Standing Calf Raise 3 12-15 3-0-3 60 seconds

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Off
Day 4: Arms and Shoulders
Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 6 5-0-1 90 seconds
A-2 Incline Hammer Curls 10 6 5-0-1 90 seconds
B-1 Bent-Over Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds
B-2 Seated Dumbbell
Lateral Raises 3 10-12 2-0-X 60 seconds

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.
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 four to five 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 four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.
Let's say you can barbell curl 100 lbs 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:
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 lbs 10 times in strict form:
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.
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.

[JohnboyF]

more info

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 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits: Day 1: chest and back, Day 2: legs and abs, Day 3: off, Day 4: arms and shoulders, Day 5: off.

When using this program or any other, for that matter, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

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 very 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 prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

[gmmvp42]

You can do whatever you want for excercises. Like I said, doing 10 sets of the same thing got boring fast, so each w.o. I would do a different excercise. So first I would do squats 10x10, then my normal dead w.o. 5x5, then goodmornings 3x10-15, maybe end with some step-ups 3x10-15. Chest was bench 10x10, flys 3x10-15, maybe some incline push-ups 3x15-25. If I did the extra excercise one day, the next time I would not. The 10x10 is recommended for the basic compound w.o.(bench,squat,deadlifts,pullups-rows etc.), but I also used it for d.b. curls, delt presses, skullcrushers, etc. I work out at home so I am somewhat limited, and I never went to failure, although some of the last reps were tough. Also I didn't follow a set day to day program, so if I felt like just working my arms one day I would use the 10x10. Other days I would do arms with shoulders and I would choose one excercise for each body part and use 10x10 for each part. This was for the six weeks only, after that I went to 10x6.