German Volume Training

The Ten Sets Method

This is one type of training that is brutally hard so following it is tough but really rewarding when it comes to gaining strength and muscle size “fast”.

It would appear that the roots of this training system were developed in the late 70s by a German coach called Rolf Feser and a similar system was adopted by the American bodybuilding coach called Vince Gironda.
It has always shown to be a very positive way of training with great results.

Great strength athletes such as Pierre Roy, Jacques Demers and Bev Francis were advocates of the system and they were Olympic athletes as well as top competitive bodybuilders.

In today’s superstar athlete groups these said people might be unknown to most people but I can assure you they were are all top competitors.

OK – how does it work?

“The Ten Sets System”- which is obviously extensive volume of repeated effort is specific to one single exercise of choice, this in turn causes the body to adapt to extraordinary stress which in turn creates acute hypertrophy in regard to that said targeted muscle group.
The outcome is this system builds muscle fast, sometimes it’s pretty incredible how fast!!

The way forward

The system requires the participant to complete 10 sets of 10 reps with the same weight for each individual exercise, obviously weight that is compatible to different muscle groups, proposing that you use 60% of your 1RM ( one rep maximum) for each exercise.
Eg; If your 1RM on shoulder press was 100 kilos your working weight would be 60 kilos.

If you do intend to try this system I recommend you keep a training journal or better still if you have any doubts get a good coach or trainer to supervise the program, this will cover all your correct format and ensure optimal success as well as monitoring progress.

Program Guidelines

In some cases people who follow this program to begin with will be wondering about the effect of the first few sets due to the fact that the weight they are using may feel a bit light, don’t worry, the accumulative effect of the completed set range will be eye opening!!

The limited rest periods that are recommended for sequence training is around 60 seconds, if however you decide to follow the superset route around 90 – 120 seconds, obviously due to increased intensity of supersets more recovery time is advisable.

It is important to keep your rest times constant so use a watch, don’t be tempted to increase your rest period as you begin to experience exhaustion.

Filed under: Training Exercises

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