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German Volume Training: A New Look At An Old Way ToBuild Mass & Strength

Supersets and tri-sets allow you to perform a lot of work in a short period of time. Therest-pause method allows you to use heavier weights so you can recruit the higher-threshold muscle fibers, and eccentric training enables you to overcome strengthplateaus.

The bottom line is that almost any training method will work (provided you do it withintensity!), 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 Ivefound it to be a very effective way to pack on muscle fast!

In strength-coaching circles, this method is often called the 10 sets method. Because it has its rootsin 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-70s and was popularized by Rolf Feser, whowas then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in theUS, but regardless of who actually invented it, it works.

In Germany, the 10 sets method was used in the off-season to help weightlifters gainlean body mass.

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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 Demers, a silvermedalist in the Los Angeles Olympic Games who was coached by Pierre Roy. Jacques was known inweightlifting circles for his massive thighs, and he gives credit to the German method for achievingsuch a spectacular level of hypertrophy. The same method was also used by Bev Francis in her earlydays of bodybuilding to pack on muscle.

How it works?The German Volume Training program works because it targets a group of motor units, exposing themto an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adaptsto the extraordinary stress by hypertrophying the targeted fibers. To say this program adds musclefast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, evenin experienced lifters!

Goals and GuidelinesThe goal of the German Volume Training method is to complete 10 sets of 10 reps with the sameweight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if youhad to. For most people, on most exercises, that would represent 60 percent of their 1RM load.Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

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 adetailed journal of the exact sets/reps and rest intervals performed, and only count therepetitions completed in strict form. Here are a few more guidelines to ensure optimalprogress:

Rest Intervals:When bodybuilders start with this method, they often question its value for the first several setsbecause the weight wont feel heavy enough. However, there is minimal rest between sets (about 60seconds when performed in sequence and 90-120 seconds when performed as a superset), whichincurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during theeighth 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 keepthe rest intervals constant. This is very important, as it becomes tempting to lengthenthe rest time as you fatigue.


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Tempo:For long-range movements such as squats, dips and chins, use a 40X0 tempo; this means theeccentric 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 3020 tempo.

Number of Exercises:Perform one, and only one, exercise per bodypart. Therefore, select exercises that recruit a lot ofmuscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses aredefinitely in. For supplementary work for individual bodyparts (like triceps and biceps), you can do 3sets of 10-20 reps.

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 PowerFactor Rating of the 10-sets method is about 8 billion.

Consequently, one training session every four to five days per bodypart is plenty.

Overload Mechanism:Once youre able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4to 5 percent, and repeat the process. Refrain from using forced reps, negatives or burns. The volumeof the work will take care of the hypertrophy. Expect to have some deep muscle soreness withouthaving to resort to set-prolonging techniques. In fact, after doing a quad and hams session with thismethod, it takes the average bodybuilder about five days to stop limping.

Here are two examples of a German Volume Training workout, one for the beginnerand one for the immediate-level trainee.

Beginner/Intermediate German Volume TrainingProgram: Phase 1

This is a sample German Volume Training routine based on a five-day cycle. Once youve used this


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method for six workouts per bodypart, its time to move on to a more intensive program for athree-week period.

Day 1: Chest and Back

Notes: Rest 90 seconds between each A exercise and each superset; rest 60 secondsbetween each B exercise and each superset. Incidentally, I recommend only 3 sets of10 in this program for the B exercises. The B exercises constitute supplementarywork, and doing 10 sets of them would result in overtraining.

Day 2: Legs and Abs

Get a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossovermachine. Lie down on your back in front of the machine, and hook your feet in thebelt. Then pull your knees towards your chest.

Notes: Rest 90 seconds between each A exercise and each superset; rest 60 seconds between eachB 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 dumbbellsout to the side, making sure the top two knuckles (the ones closest to your thumb) arein 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 eachB exercise and each superset. An X in the tempo means to move as fast as possible, keeping theweight under control.

Day 5: Off

Beginner/Intermediate German Volume TrainingProgram: Phase 2

After six of those five-day cycles, I recommend you do a three-week phase in which the average set is6-8 reps, and do only 4-6 sets per bodypart over a five-day cycle, or you can do any other split thatsuits your recovery pattern. After this three-week block, you can return to the German VolumeTraining method by doing the following routine of 10 sets of 6 reps. In the exercises that areprescribed for 10 sets, use a load with which youd normally be able to do 12 repetitions. The goal inthis phase is to do 10 sets of 6 with that load.Sample 10 Sets of 6 Routine:

Day 1: Chest and Back

Notes: Rest 90 seconds between each A exercise and each superset; rest 60 secondsbetween each B exercise and each superset.

Day 2: Legs and Abs


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Notes: Rest 90 seconds between each A exercise and each superset; rest 60 secondsbetween each B exercise and each superset.

Day 3: OffDay 4: Arms and Shoulders

While seated on the edge of a bench with your torso bent over, raise the dumbbellsout to the side, making sure the top two knuckles (the ones closest to your thumb) arein 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 eachB exercise and each superset.

Day 5: OffThis German Volume Training program is elegant in its simplicity, but thats what theGermans do best. Just ask any Porsche or BMW owner.

Author: Charles PoliquinCharles Poliquin is one of the most accomplished strength coaches in the world. He has designedworkouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, andprofessional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured orconsulted for a variety of high-profile organizations such as the US Secret Service, Walt DisneyCorporation and the World Swimming Congress. Poliquin has written 600-plus articles and 10 books.His works have been translated into 12 different languages: English, French, Chinese, Finnish,German, Italian, Czech, Slovak, Spanish, Japanese, Dutch and Swedish. His innovative work instrength training is frequently cited in peer-reviewed literature.Website: http://www.charlespoliquin.com

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66 Comments

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Troy says:Great Article. Ive been working through a GVT program using kettlebells. It has been one of the harderworkout programs Ive tried pushes the body in very different ways.

I liked the comment takes the average bodybuilder about five days to stop limping. oh the burn!

March 13, 2010 at 9:14 pm

Smith says:Looks like a solid routine, and amazing photos! Great work Simplyshredded! A+ site

March 27, 2010 at 8:07 am

Tom says:Great article! Will try this routine out for sure!

June 27, 2010 at 8:07 am

Ty says:So should every A1 workout be supersetted with an A2 workout? Or do you do A1 10 sets and then moveon to A2 after youve completed all the sets? Great article! Thanks

October 31, 2010 at 6:55 pm

Leon says:Is this program supposed to be repeated after the second week do we go back to the first routine an startagain

January 27, 2011 at 2:44 am

tom says:Do we superset a-1 with a-2 and b-1 with b-2? or are they done seperately? awesome site guys!

March 2, 2011 at 5:56 am

Garry says:@Tom

A1 and A2, then B1 and B2.

March 2, 2011 at 7:09 am

dan says:what about days 6 and 7? are they both rest days???

April 21, 2011 at 2:10 am

Rosso says:Dan i think its a 5 day cycle routine ie once day 5 is past go back to day 1.

June 5, 2011 at 2:44 pm

Brendan says:Yeah what about days 6 and 7? Does anyone know for sure?

June 14, 2011 at 12:55 am

Lawrence says:Brend its as Rosso said after day 5 you go back to day 1.

June 17, 2011 at 6:10 am

Stirling says:Im still a little bit confused with the sets/superset. Do you perform A1, rest 90 secs, then perform A2 andrest 90 secs before returning to A1 (more like an alternating set). or do you perform A1 then immediatelyperform A2 (more like superset)Many thanks

June 26, 2011 at 8:40 am


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TomW says:Same question as Stirling

June 26, 2011 at 9:20 pm

EMS says:What about Traps?? I realize that they will be worked in some of the exercises as secondary involvement,but are they not an important aspect to look at when building on quality proportional mass. I mean maybeyou could add in a compound movement such as Upright rows or something that would hit not only thetraps, but shoulders and arms.

Thanks

June 27, 2011 at 11:49 am

rafa says:@Stirling: The way i understood it, you do 10 sets of A1, with a 90 sec break in between each set.There is no special time between A1 and A2, as they work completely different muscle.

June 28, 2011 at 9:46 pm

Stirling says:Thanks for clearing that up iv been doin it now for a week and Im shattered! But its a good program

June 30, 2011 at 3:05 pm

dmnz says:where do we incorporate the cardio?

July 10, 2011 at 12:28 pm

stevea says:rafa, striling. A-1 and A-2 is considered 1 superset. so when the instructions statetake a 90 sec breakbetween each A exercise and between each superset, you perform a-1, rest 90 seconds, perform A-2,rest 90 seconds, etc. then once you complete the 10 sets you move on to superset B.

Supersets can often be performed by working two separate muscle groups together to make up onesuperset. The time in between each exercise within in the superset is explained in the article.

July 12, 2011 at 12:44 am

stevea says:EMS I was thinking the same thing. I began incorporating dumbbell shrugs with the B superset on thechest and back day. B-1, flyes, B-2 rows, B-3, shrugs. The shoulders are worked minimally whenperforming shrugs, so i think its a good point in the program to incorporate a trap exercise..I could bewrong though.

July 12, 2011 at 1:01 am

rafa says:haha no wonder training was so brutal :-)it helped my strength anyway.

July 14, 2011 at 7:00 pm

Chris says:Can someone explain this in easier vocab?

A1 and A2 are a superset? Isnt the point of the superset to go immidiateley from one exercise to anotherwithout rest?

So A1 Set 1 10 reps then right to a2 then rest 90 seconds? the a1 again etc Why would you need to rest90seconds after a1? a1 and a2 are dif muscle groups? What about B? Superset or no?

July 18, 2011 at 11:58 pm

Anonymous says:For the arms and shoulders days, why is it set up to do 10 sets of triceps work rather then shoulder?

July 22, 2011 at 11:29 pm

Justin says:How many rotations (i.e. 5 day cycles) is sufficient before plateau? And do you move from beginner tointermediate after that? If not how have some of you determined whether to start with beginner orintermediate? I already workout 5-6 days a week but I want to try something new like this program.

August 11, 2011 at 6:38 pm


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sarah says:i do very similar to this. when i want to bring up a body part i do 300 reps of a single exercise i usuallyuse sets of 15 or 20 depending on the exercise. i do this for the same body part 2 days in a row (samebody part not same exercise).

this summer ive really been trying to bring up my legs! ive had amazing results with this style of training.if you recover slowly this is probably not for you!

sunday i did 20X15 leg xtensions (i do these alternate widow maker style) then yesterday i did 15X20 legpress. today i did 2015 stiff leg deadlifts and tomorrow i will do 300 reps of some other glute/hamexercise. i do 40 minutes of high intensity interval running before my weight training and abs afterwardeveryday. i sound crazy, right?

September 7, 2011 at 4:19 am

Matt B says:I did this several years ago and I had a trainer teach me the workout. He had me do A1 and A2 as asuperset then a 90 second rest. When I did the B1 and B2 I supersetted then a 60 second rest. I did the 6week cycle then took two weeks for a break. I gained 12 pounds during this routine while eating the samediet and supplements that I used before the Germain volume training. To give you an idea how hard it is.When I did the leg routine it was the first time I ever puked.

September 27, 2011 at 1:29 am

Guest says:Could you please tell me what routine to be followed after following german volume training


Kvasi says:I do not have the opportunity to train during weekends, so I prefer working out at least 4 days on weekdays. But doing chest/back on both Mondays and Fridays seems a bit much. Any suggestions?


Ryan says:At the risk of sounding like that idiot that asks the same question as 10 people before I want to clearthis up as I plan to start this today. So you do one set of A1, then one set of A2 (with no rest) and then90 seconds break followed by the second set of A1 then followed immediately after by a set of A2 and soon. Is this right? Or are you saying you do a set of A1, then immediately A2 and continue this through all10 sets and then have 90 seconds rest? Lamens terms please haha.


kalai says:i hope this article would have a downloadble section .

November 7, 2011 at 1:23 pm

James Harrison says:You follow the program as follows

A1 superset with A2 (with 90 seconds in between)B1 superset with B2

We do this with our clients all the time and follow Poliquins theories. Great workout

November 16, 2011 at 10:07 am

Guest says:This workouts a killer!


Anonymous says:You are not suppose to superset A-1 and A-2. The whole point of this routine is rid the use ofset-prolonging techniques, i.e. drop sets, forced reps and supersets. You complete all the exercises inorder. First, complete A-1, 10 x 10 with 90 sec intervals. Same thing for B-1 and then A-2 and then B-2.


BJ says:As far as I remember, you should take day 6 and day 7 off in order to rest. Your CNS will take a beatingon this program, and you will most likely get sick without enough rest.

December 5, 2011 at 8:40 pm


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James says:Sounds good but how can i do this programm when it says on day 1 10 x 10 chin ups? Im able to lift meup 6 for once :))

January 6, 2012 at 8:16 am

Tom says:How do i incorporate a routine into this training?

January 13, 2012 at 7:37 pm

Asa@cov says:i am about to start the GVT after i have revised the method of training and i think this will be suitable forme to build size and strength. what supplements would be recommened whilst doing GVT 3 times a week.please get back to me

January 20, 2012 at 1:09 pm

Mad Oz says:Would it be a good ideat to use GVT in a cut?

March 1, 2012 at 8:15 pm

Krash says:You could safely do this on a cut, but I wouldnt recommend it. When you roll the nutrition aspect into it, itwould be not quite counter-productive, but it would defeat the purpose of your efforts when theres otherways to do that. However, it kind of depends where youre at already in terms of BF and what youre tryingto acheive from a holistic perspective. Most of the guys who did this used it for mass (and you can adapt itfor strength). For cuts the general consensus following this would be a German body comp cyclefront/back, upper/lower, min. rest.

I love this routine and often wonder why I ever stray away from it. When possible though, Ill break itdown to one body part a day for 5 days and rest on the weekends. Looks like this: M Chest, Tu. Back pull-ups/DLs compounded), Wed. Shoulders, Thu. Bis/tris; Fri. Squats, weekend recover. Though you goevery day, you can bang the whole thing out in under 40m. And it allows you to combine if you miss oranticipate missing a day. We start at 70-75% though and aim for 10. Once you fail before you hit 7 repson any given set you drop 10%. I find that adds quite a bit of intensity to it, but with 6 days rest/part youhave all week to get over it. I use it with clients whenever I can.

Tip on the legs portion you will get more out of it if you go deep with a lighter load than using powersquat form. The most important thing to remember is to leave the ego in the locker room.

March 5, 2012 at 9:51 pm

bandan says:You need balls to complete one full session .. its very energy demanding

March 16, 2012 at 2:53 am

Jordan says:@BandanYou need balls to complete one full session .. its very energy demandingGo hard or go home!

March 19, 2012 at 9:39 pm

muratjohn says:Hi, i was wondering if it would be alright to change the first rest day with the arms and shoulders day? Imean, after i train arms and shoulders, my arms are so sore, i feel like i need 2 full days of rest before itrain chest and back. On the other side one day of rest for the arms feels plenty after the chest day. Anyideas on that? Should i change it or stick with the original plan?

March 21, 2012 at 2:35 pm

Sagax says:After phase 1 comes three weeks of lower sets lower reps.

Is that deload phase or should I increase weights?

And if it is deload, isnt that a quite long time to do lighter work?

March 26, 2012 at 8:15 am

Tom says:After phase 1 you go straight into phase 2 then back to phase 1?

March 27, 2012 at 6:27 am


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Vic says:How long does this routine take? I mean, how many weeks and how long should we hold off beforegetting back on it

April 4, 2012 at 4:30 am

Sergio says:I know this questions been asked multiple times now, but it seems like theres been a few differentanswers. So, one more time. Is this performed as a compound set or a superset? As in, do you performA1- rest 90sec, then A2- rest 90sec, then back to A1 (repeating for 10 compound sets)? Or do youperform A1 & A2 back to back (no rest) as a superset, then rest 90 sec between supersets?

April 7, 2012 at 2:25 am

Michael says:This routine is made to be supersetted. A1 and A2 Together with 90 Sec rest between each set. A1 and A2(together) being ONE set. B1 and B2 (1 Set) with 60 Secs of rest after each set. 10 Times, it literally willtake bout 40-50 minutes if you slay yourself and bring it and follow the correct rest between sets. They areopposing exercises therefore you can and should and need to superset them.

May 8, 2012 at 9:27 pm

md says:I try to incorporate my cardio on the 1day and every two days unless it falls on the leg routine so: 1day+cardio 2nd day no cardio 3day only cardio (that is day off) 5th day no cardio(legs) 6th day complete restI can either alternate to start cardio the second day or keep it up the same way. There are no guidelinesregarding that since this is a lifter program and does not include a cardio regiment. After two weeks yourbody feels 100 pounds. In four to 5 weeks you are a different person.

May 15, 2012 at 8:35 am

Jeremiah says:Question regarding the following:After six of those five-day cycles, I recommend you do a three-week phase in which the average set is 6-8reps, and do only 4-6 sets per bodypart over a five-day cycle, or you can do any other split that suits yourrecovery pattern.

Am I doing recovery pattern with phase 1 workout routine or phase 2 workout routine??

May 17, 2012 at 4:46 pm

jason says:Super Sets, do your super sets A1 90 seconds then A2 rest 90 seconds repeat for 10same with B.

Traps. first of all, learn to lift with your lats, lower trap, and rhomboids too many of you guys end upusing your traps while doing a t-bar row as is. It will be ok, your upper traps are minimal in size,andstabilization importance compared to the lats, lower traps, and rhomboids. Body building is far more thanjust using mirror muscles, and first you need to build a strong frame, before you put the walls up.

Shoulders if youre doing dips, youre doing shoulders specifically anterior delts, in fact youre alsoworking pecs as well. plus the other shoulders finish you off really well.

Unless youre using machines to do your lifting with youre using more than the targeted muscle. Eventhen, you can not target train. The body is a kinetic chain and it lifts as such.

May 19, 2012 at 3:53 pm

kirti says:I was wondering for the b exercises do you use the same weight for all 3 sets. Going to start this workouttomorrow and see how it works.

May 27, 2012 at 6:49 pm

Anonymous says:What if I make my own programme using same principle as this but for the main muscles, like squat 10 x10, shoulder press, chest press etc?

June 10, 2012 at 9:31 pm

Jono says:this workout ruined me. just completed day 1 and my chest is do dead/pumped I can barely shake myprotein shake!

looking forward to legs :>



10 de 13 28-04-2014 19:52

Red says:I dont understand what they mean about tempo use a 40X0 tempo. what does the 40 stand for andwhat does the 0 stand for? what is a 3020 tempo? can someone please make this clear?

March 19, 2013 at 2:49 pm

Magnus says:Tempo:400 stands for 4 sec reverse move and do the press etc. as quick as you can (squats for instace 4 secdown and explosive stand up quickly)3020 is the same just that you use 2 sec when u press instead of exploding. You do the move in 2 sec..(hammercurl for instance 4 sec down.. 2 sec up)

this might be confusing.. but atleast i tried to help :)

March 22, 2013 at 12:18 pm

Mateo says:For the last 2.5 weeks, I have been doing 6-8 exercises forthe same body part, and doing 10 reps with 10 sets each. I amover 65 years old, and have very little fatigue feeling afterward.I increase the weight when I have done 5 sets with 10 reps each,hoping to force even more. For example, on the pullover chest exercise, I start with 55 pounds and thenon set #6 I add 5 poundsand continue to the end of the 10 sets with 10 reps each. I do notlook like a beach body guy, but my guide tells me to continue thisroutine and I will. Will I? I try to get to the gym almost everyday, and challenge myself with spinning for20 seconds on the bike 3 timespedaling as fast as I can. Now that does exhaust me.

April 23, 2013 at 7:04 pm

steve heaney says:Started gvt full routine after giving legs a session. Must be a masochist loving it.never known such instantaching . Only first week and can see changes. Incredible.

May 28, 2013 at 5:35 pm

steve heaney says:Just finished first week of routine, after giving a test run with legs. must be a massacist , really loving it.Body has not stopped aching . May be my imagination but I seem to be noticing changes already.

May 28, 2013 at 5:43 pm

Andi says:Nice article! Ive read that one about a year ago in the German version of Mens Fitness magazinI tried itout and it really worked impressivly!

May 28, 2013 at 10:33 pm

Sean says:It says decline dumbbell press Do we switch it up every week? Cause 10 sets of 10 on decline dumbbellsfor 6 weeks dosnt sound right to me

August 12, 2013 at 3:32 pm

Franko says:Ive done this for 2 days and idk if Ive done this right. I take a rest in between each A exercise so forchest and back Ill do the decline press then rest. Then the pull ups. Am I doing this right? I just dontsweat a lot during the exercise but ill start failing around set 8-9 so idk Im still new.

August 28, 2013 at 5:18 am

Paddlegeek says:Would I need to be able to lift a considerable amount of weight? Im only 150 pounds hoping to hit 160by the November

September 27, 2013 at 5:49 pm

Winndell says:I love this workout, its so basic that some people may get bored. Ive been using it for the last few yearsand its really increased the amount I can lift. Its a very meat and potatoes work out.


Chris says:Day 5 is the last day of this training week. Once finished, go back to day one and continue until you can



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complete all sets in strict form. This workout is nuts and the B1 and B2 portion will have you winded andpumped. Both are supersets as antagonist sets.A1 and A2 and so forth. Look at Poliquingroup.com formore articles on his stuff. Great workout.am now a fan of this training by far!!!

Grayson says:Once again, I apologize for the obvious and common question but after reading through all of thecomments, there are multiple different answers being given. Do do 10 reps of A-1, then go right into asuperset with A-2? so 10xA-1,10x-A-2, 90 seconds rest, and so on for 10 sets? then follow the same withB-1 and B-2?


Nathan says:So after day 5 (rest day), do you then start day 1 the next day? Or are day 6 and 7 also rest days andthen you repeat day 1 the next week?


Dan says:Right, this is how its done once and for all.

A1 straight into A2 followed by 90s restRepeat until 10 supersets have been completedB1 straight into B2 followed by 60s restRepeat until 3 supersets have been completed

Thats it. Simple.

February 26, 2014 at 12:25 pm


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German Volume Training_ a New Look at an Old Way to Build Mass & Strength _ SimplyShredded

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