German Volume Training by junglesister

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									                                  German Volume Training
                                 http://www.buffdirectory.com/

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 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, 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.



                           Mon                                       Enter Your
                           Movement              Sets Reps Percent 1RM             Load       Weight
                           Incline Bench Press      10 10 50.00%             155          7750     77.5
                           Incline Bench Press      10   9      55%          155       7672.5     85.25
                           Incline Bench Press      10   8      60%          155        7440         93
                           Incline Bench Press      10   7      65%          155      7052.5 100.75



                           Mon                                       Enter Your
                           Movement              Sets Reps Percent 1RM             Load       Weight
                           Rows                     10 10 50.00%             165          8250     82.5
                           Rows                     10   9      55%          165       8167.5     90.75
                           Rows                     10   8      60%          165        7920         99
                           Rows                     10   7      65%          165      7507.5    107.25

                           Movement              Sets Reps Percent   1RM           Load          Weight
Wen                            Enter Your
Movement      Sets Reps Percent 1RM          Load       Weight
Squats           10 10 50.00%          165          8250     82.5
Squats           10   9      55%       165       8167.5     90.75
Squats           10   8      60%       165        7920         99
Squats           10   7      65%       165      7507.5    107.25



Wen                            Enter Your
Movement      Sets Reps Percent 1RM          Load       Weight
Calf Raises      10 10 50.00%          200       10000       100
Calf Raises      10   9      55%       200         9900      110
Calf Raises      10   8      60%       200        9600       120
Calf Raises      10   7      65%       200        9100       130




Fri                            Enter Your
Movement      Sets Reps Percent 1RM          Load       Weight
Press            10 10 50.00%          165          8250     82.5
Press            10   9      55%       165       8167.5     90.75
Press            10   8      60%       165        7920         99
Press            10   7      65%       165      7507.5    107.25




Fri                            Enter Your
Movement      Sets Reps Percent 1RM          Load       Weight
Shrugs            5 20 50.00%          235       11750      117.5
Shrugs            5 15       55%       235      9693.75   129.25
Shrugs            5 12       60%       235        8460        141
Shrugs            5 10       65%       235      7637.5    152.75




Fri                            Enter Your
Movement      Sets Reps Percent 1RM          Load       Weight
Curls             5 10 50.00%          165          4125     82.5
Curls             5   9      55%       165      4083.75     90.75
Curls             5   8      60%       165        3960         99
Curls             5   7      65%       165     3753.75    107.25




Fri                            Enter Your
Movement      Sets Reps Percent 1RM          Load          Weight
Push Downs        5 15 50.00%           70          2625         35
Push Downs        5 12       55%        70          2310       38.5
Push Downs        5 10       60%        70        2100           42
Push Downs        5   9      65%        70      2047.5         45.5

								
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