{"id":7213,"date":"2012-11-08T00:48:51","date_gmt":"2012-11-08T04:48:51","guid":{"rendered":"http:\/\/leehayward.com\/blog\/german-volume-training-10-sets-of-10-reps\/"},"modified":"2012-11-08T01:08:44","modified_gmt":"2012-11-08T05:08:44","slug":"german-volume-training-10-sets-of-10-reps","status":"publish","type":"post","link":"https:\/\/leehayward.com\/blog\/german-volume-training-10-sets-of-10-reps\/","title":{"rendered":"German Volume Training – 10 Sets Of 10 Reps"},"content":{"rendered":"


\nIf you are at a plateau in your training or would just like to try something different, you should give the “German Volume Training”<\/strong> method a try. This is a great program for packing on muscle mass quickly.<\/p>\n

The German Volume Training Workout was created back in the 1970’s. This routine became popular by Rolf Feser, who was the German National Weightlifting Coach at the time. The basis of the workout is to 10 sets of 10 reps.<\/p>\n

This was used as an off-season workout to help Olympic Weightlifters gain lean body mass and shed excess bodyfat. It’s been said that weightlifters would often move up an entire weight class after just 12 weeks of following the 10 sets of 10 method of training. <\/p>\n\n\n
\nBack in 1996 Charles Poliquin<\/strong> helped make the German Volume Training a mainstream workout by publishing it in the magazine – Muscle Media 2000. Since then it has been used by thousands of bodybuilders, powerlifters, weightlifters, and athletes across the globe to help gain muscular body weight.<\/p>\n

The goal of the workout is to complete ten sets of ten reps for each exercise while keeping the rest periods short, approx. 1 minute rest between sets.\n<\/td>\n

\"Charles<\/td>\n<\/tr>\n<\/table>\n


\nStart Light & Progress With Each Workout…<\/font><\/strong><\/em><\/p>\n

You’ll want to start conservative with your poundage’s as the shear volume of this workout will catch up with you very quickly. Start with about 50% of your 1 rep max, or a weight that you can do at least 20 reps with. It’s better to start off light and increase the weight from workout to workout and build on the momentum. It’s more fun to see the weights going up from week to week, rather than starting too heavy and having to drop back down in weight.<\/p>\n

The first few sets will feel easy, almost like warm up sets.<\/p>\n

But as you progress through the workout each set will get harder and harder.<\/p>\n

And by the time you get to those final sets it will be down right brutal as fatigue sets in.<\/p>\n

If you can get all 10 sets of 10 reps, increase the weight by 5-10 pounds for your following workout.<\/p>\n

But if you can’t complete all 10 sets of 10 reps, then keep the same weight for your next workout.
\n


\n

Just Click PLAY to watch the embedded video clip below…<\/strong><\/font><\/center><\/p>\n