This method of training has it’s roots dating to the 1970′s in German speaking countries, hence German Volume Training.  The method is a great way to break through a plateau, which almost all lifters will face at one time or another.  In some circles, it is referred to as the “ten sets method” because of the nature of the routine.

Originally this was used by weightlifters in the off-season to gain lean muscle mass.  This development was so efficient, lifters would often move up an entire weight class in just 3 months of training.  Straight muscle gains of 10 pounds or more in 8 weeks are not unheard of.

This program is effective for a couple of reasons.  First, it shocks and confuses muscles as they most likely to have never experienced a stimulus such as this.  Second, it targets a group of motor units, and exposes them to repeated and exhaustive efforts, specifically, 10 sets of 10 reps, of a single exercise.  In order to adapt, the body must hypertrophy the fibers being worked.  Saying this routine adds muscle quick is a bit of an understatement.  Even the most accomplished weight lifters will realize impressive gains.

The goal is to complete 10 sets of 10 reps with the same weight.  A good guideline is to pick a weight you could do 20 reps to failure if you had to.  For the majority of people, that would represent 60% of their max on a particular exercise.  As an example, if you can squat 200 pounds, you would use 120 pounds for this exercise.  Something to keep in mind; use compound movements whenever possible during your training days (bench press, squats, clean and press) and stay away from the isolating moves (tricep kick back, concentration curl, leg extension).

An example routine would look like this:

Chest/Back Day:

Bench Press 10×10, rest 90 seconds between sets

Wide grip Pull-ups 10×10, rest 90 seconds between sets

Incline Dumbbell Flys 3×10, rest 60 seconds between sets

One-arm Dumbbell Rows 3×10, rest 60 seconds between sets

For an entire German Volume Training routine with multiple variables, check ShareitFitness.com in May.

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Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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