Permission granted for
publication of this article
by Charles Poliquin himself.
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 & Back
Day 2 - Legs & Abs
Day 3 - Off
Day 4 - Arms & Shoulders
Day 5 - Off
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. 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 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 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
A-1 Decline Dumbbell Presses,
Semi-Supinated Grip(palms
facing each other)
sets:10
reps:10
tempo:4 0 2 0
rest:90 sec
A-2 Chin-Ups (palms facing
you)
sets:10
reps:10
tempo:4 0 2 0
rest:90 sec
B-1 Incline Dumbbell Flyes
sets:3
reps:10-12
tempo:3 0 2 0
rest:60 sec
B-2 One-Arm Dumbbell Rows
sets:3
reps:10-12
tempo:3 0 2 0
rest:60 sec
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
A-1 Back Squats
sets:10
reps:10
tempo:4 0 2 0
rest:90 sec
A-2 Lying Leg Curls
sets:10
reps:10
tempo:4 0 2 0
rest:90 sec
B-1 Low-Cable Pull-Ins*
sets:3
reps:15-20
tempo:2 0 2 0
rest:60 sec
B-2 Seated Calf Raises
sets:3
reps:15-20
tempo:2 0 2 0
rest:60 sec
(*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
A-1 Parallel Bar Dips
sets:10
reps:10
tempo:4 0 2 0
rest:90 sec
A-2 Incline Hammer Curls
sets:10
reps:10
tempo:4 0 2 0
rest:90 sec
B-1 Bent-Over Dumbbell Lateral
Raises*
sets:3
reps:10-12
tempo:2 0 X 0
rest:60 sec
B-2 Seated DumbbellLateral
Raises
sets:3
reps:10-12
tempo:2 0 X 0
rest:60 sec
(*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
A-1 Incline Dumbbell Presses
sets:10
reps:6
tempo:5 0 1 0
rest:90 sec
A-2 Wide-Grip Pull-Ups(palms
facing away from you)
sets:10
reps:6
tempo:5 0 1 0
rest:90 sec
B-1 Flat Dumbbell Flyes
sets:3
reps:6
tempo:3 0 1 0
rest:60 sec
B-2 Bent-Over Rows with EZ
Bar
sets:3
reps:6
tempo:3 0 1 0
rest:60 sec
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
A-1 Bent-Knee Deadlifts
sets:10
reps:6
tempo:5 0 1 0
rest:90 sec
A-2 Seated Leg Curls
sets:10
reps:6
tempo:5 0 1 0
rest:90 sec
B-1 Twisting Crunches
sets:3
reps:12-15
tempo:3 0 3 0
rest:60 sec
B-2 Standing Calf Raises
sets:3
reps:12-15
tempo:3 0 3 0
rest:60 sec
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
A-1 Parallel Bar Dips
sets:10
reps:6
tempo:5 0 1 0
rest:90 sec
A-2 Incline Hammer Curls
sets:10
reps:6
tempo:5 0 1 0
rest:90 sec
B-1 Bent-Over Dumbbell Lateral
Raises*
sets:3
reps10-12
tempo:2 0 X 0
rest:60 sec
B-2 Seated DumbbellLateral
Raises
sets:3
reps:10-12
tempo:2 0 X 0
rest:60 sec
(*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.
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.
This program is elegant in
its simplicity, but that's
what the Germans do best.
Just ask any Mercedes Benz
or BMW owner.
Charles Poliquin
