German Volume Training 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 workprovided you do it with intensityat 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. Its brutally hard, but Ive found it to be a very effective way to pack on muscle fastIn 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 7. Rolf Feser, who was then the National Coach of Weightlifting. Come and join your local gym. Learn more about your local Fitness First health club at Kings Cross, the latest equipment and group exercise classes. Poliquin Groups emphasis is providing quality education and giving you the tools you need to begin helping your clients right away. Poliquin Group Education. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. German Volume Training was the base program of Canadian weightlifter Jacques. Low carb dieting is one of the most misunderstood concept in nutrition. I cover the pros and cons of this diet in order to help you make healthy choices. Avec ses dix annes dexprience, Flix se spcialise en entranement priv ax sur la composition corporelle gain musculaire, perte de gras. 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 1. 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, 1. 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 1. 0 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 2. For most people, on most exercises, that would represent 6. RM load. Therefore, if you can bench press 3. For lifters new to this method, I recommend using the following body part splits Body Part Splits. When using this program or any other, you should keep a detailed journal of the exact setsreps and rest intervals performed, and only count the repetitions completed in strict form. Charles Poliquin Hypertrophy Program' title='Charles Poliquin Hypertrophy Program' />Terms Youll Need To Know. Rest Intervals When bodybuilders start with this method, they often question its value for the first several sets because the weight wont feel heavy enough. However, there is minimal rest between sets about 6. 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. Sure Cuts Alot 2 Serial Number Crack on this page. 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 1. Training Frequency Because this is such an intense program, itll take you longer to recover. In fact, if youre familiar with the writings of Peter Sisco and John Little, youll find that the average Power Factor Rating of the 1. Consequently, one training session every four to five days per body part is plenty. Overload Mechanism Once youre able to do 1. 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. BeginnerIntermediate Program Phase 1. This is a sample routine based on a 5 day cycle. Once youve used this method for six workouts per body part, its time to move on to a more intensive program for a 3 week period. Dumbbell Flyes. A1. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. SEMI SUPINATED GRIP PALMS FACING EACH OTHERA2. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. PALMS FACING YOUB1. Sets, 1. 0 1. 2 Reps, 3 0 2 0 Tempo, 6. Rest Interval. B2. Sets, 1. 0 1. 2 Reps, 3 0 2 0 Tempo, 6. Rest Interval. A1. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. A2. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. B1. Sets, 1. 5 2. 0 Reps, 2 0 2 0 Tempo, 6. 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. B2. 3 Sets, 1. 5 2. Reps, 2 0 2 0 Tempo, 6. Rest Interval. A1. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. A2. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. B1. Sets, 1. 0 1. 2 Reps, 2 0 x 0 Tempo, 6. 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. B2. 3 Sets, 1. 0 1. Reps, 2 0 x 0 Tempo, 6. Rest Interval. BeginnerIntermediate 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 1. 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. SAMPLE 1. 0 sets of 6 routine A1. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. A2. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. PALMS FACING AWAY FROM YOUB1. Sets, 6 Reps, 3 0 1 0 Tempo, 6. Rest Interval. B2. Sets, 6 Reps, 3 0 1 0 Tempo, 6. Rest Interval. A1. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. A2. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. B1. Sets, 1. 2 1. 5 Reps, 3 0 3 0 Tempo, 6. Rest Interval. B2. Sets, 1. 2 1. 5 Reps, 3 0 3 0 Tempo, 6. Rest Interval. A1. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. A2. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. B1. Sets, 1. 0 1. 2 Reps, 2 0 x 0 Tempo, 6. 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. B2. 3 Sets, 1. 0 1. Reps, 2 0 x 0 Tempo, 6. Rest Interval. 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. German Volume Training A New Look At An Old Way To Build Mass Strength. 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. Its brutally hard, but Ive found it to be a very effective way to pack on muscle fast In strength coaching circles, this method is often called the 1. 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 7. Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the US, but regardless of who actually invented it, it works. In Germany, the 1. It was so efficient that lifters routinely moved up a full weight class within 1. German Volume Training was the base program of Canadian weightlifter Jacques Demers, a silver medalist in the Los Angeles Olympic Games who was coached by Pierre Roy. 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. How it works The German Volume Training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 1. 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 1. 0 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 1. You want to begin with a weight you could lift for 2. For most people, on most exercises, that would represent 6. RM load. Therefore, if you can bench press 3. For lifters new to this method, I recommend using the following bodypart splits When using this German Volume Training program or any other, you should keep a detailed journal of the exact setsreps 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 wont feel heavy enough. However, there is minimal rest between sets about 6. 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. X0 tempo this means the eccentric portion of the exercise is 4 seconds and the concentric portion is done as rapidly as possible. For movements such as curls and triceps extensions, use a 3. Number of Exercises Perform one, and only one, exercise per bodypart. 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 bodyparts like triceps and biceps, you can do 3 sets of 1. Training Frequency Because German Volume Training is such an intense program, itll take you longer to recover. In fact, if youre familiar with the writings of Peter Sisco and John Little, youll find that the average Power Factor Rating of the 1. Consequently, one training session every four to five days per bodypart is plenty. Overload Mechanism Once youre able to do 1. 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. Here are two examples of a German Volume Training workout, one for the beginner and one for the immediate level trainee. BeginnerIntermediate German Volume Training Program Phase 1. This is a sample German Volume Training routine based on a five day cycle. Once youve used this method for six workouts per bodypart, its time to move on to a more intensive program for a three week period. Day 1 Chest and Back. Notes Rest 9. 0 seconds between each A exercise and each superset rest 6. B exercise and each superset. Incidentally, I recommend only 3 sets of 1. B exercises. The B exercises constitute supplementary work, and doing 1. Day 2 Legs and Abs. Get 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 9. 0 seconds between each A exercise and each superset rest 6. B exercise and each superset. Day 3 Off. Day 4 Arms and Shoulders. 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 9. 0 seconds between each A exercise and each superset rest 6. B exercise and each superset. An X in the tempo means to move as fast as possible, keeping the weight under control. Day 5 Off. BeginnerIntermediate German Volume Training Program Phase 2. After six of those five day cycles, I recommend you do a three week phase in which the average set is 6 8 reps, and do only 4 6 sets per bodypart 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 routine of 1. In the exercises that are prescribed for 1. The goal in this phase is to do 1. Sample 1. 0 Sets of 6 Routine Day 1 Chest and Back. Notes Rest 9. 0 seconds between each A exercise and each superset rest 6. B exercise and each superset. Day 2 Legs and Abs. Notes Rest 9. 0 seconds between each A exercise and each superset rest 6. B exercise and each superset. Day 3 Off. Day 4 Arms and Shoulders. 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 9. 0 seconds between each A exercise and each superset rest 6. B exercise and each superset. Day 5 Off. This German Volume Training program is elegant in its simplicity, but thats what the Germans do best. Just ask any Porsche or BMW owner. Author Charles Poliquin. Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for  Olympic medalists in 1. NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. Poliquin has written 6. His works have been translated into 1. English, French, Chinese, Finnish, German, Italian, Czech, Slovak, Spanish, Japanese, Dutch and Swedish. His innovative work in strength training is frequently cited in peer reviewed literature. Website http www.