This method has been reported to be the most productive workout tried. It’s hard, but effective to build muscle fast! The method is called The German Volume Training or The Ten Sets Method.

This works by targeting a group of motor units, using extensive volume of repeated efforts including 10 sets of a single exercise.

The body adapts to the stress by hypertrophying the targeted fibres. With this program you can add muscle fast, even gains of 10 pounds or more in six weeks can be achieved.

Guidelines

German Volume Training method is designed to complete ten sets of ten reps with the same weight for each exercise. Beginning with a weight you could lift for 20 reps to failure.

For most people this would represent 60% of their 1RM load. For example: If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

I recommend using the following body part splits:

• Day 1: Chest & Back
• Day 2: Legs & Abs
• Day 3: Off
• Day 4: Arms & Shoulders
• Day 5: Off

Terminology understanding

Rest Intervals: Often questioned for the first several sets as the weight won’t feel heavy enough. But, there is minimal rest between each set, around 60 seconds when used in sequence and 90-120 seconds when used as a superset, this causes cumulative fatigue. Because of the importance of the rest intervals, you should time to keep the rest intervals constant.

Tempo: When using movements such as squats, dips and chins, use a 4-0-2 tempo. This means you lower the weight in four seconds, immediately change direction and lift for two seconds. For movements like curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One exercise per body part should be performed. Select exercises that recruit a lot of muscle mass. Triceps, kickbacks and leg extensions are out, squats and bench press are in. For individual body parts, you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it takes longer recovery time. The average “Power Factor Rating” of the 10 sets method is a lot. One training session every four to five days per body part is plenty.

Overload Mechanism: When you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5% and repeat the process. Refrain from using forced reps, negatives or burns. Expect to have deep muscle soreness without having set prolonging techniques.

You should perform the phase 1 program for six splits (six 5-day cycles= 30 days), then, three weeks with a lower volume program using 6 to 8 reps, allowing your body to recover and then start phase 2.

Phase 1

Day: 1

	Exercise	Sets	Reps	Tempo	Rest
A1	Flat DB Presses	10	10	4020	90
A2	Supinated Chin-ups	10	10	4020	90
B1	Incline Flies	3	10-12	2020	75
B2	Cable rows to neck	3	10-12	2020	75

 Day: 2

	Exercise	Sets	Reps	Tempo	Rest
A1	Back Squats	10	10	40X0	90
A2	Lying Leg curls feet outward	10	8	40X0	90
B1	Low Cable Pull-ins	3	10	2020	75
B2	Seated Calf Raise	3	10-12	2020	75

Day 3: Off (Rest)

Day: 4

	Exercise	Sets	Reps	Tempo	Rest
A1	Close grip bench press	10	10	40X0	90
A2	Incline DB Curls	10	10	40X0	90
B1	Seated Lateral Raises	3	10-12	2011	75
B2	Reverse Curls	3	10-12	40X0	75

 Day 5: Off (Rest)

Phase 2:

After completing six 5 day cycles of the phase 1 program, choose a three week program using 6 to 8 reps per sets for 4 to 6 sets total per body part.

You can still use the same 5 day cycle or you can use another split that suits your recovery pattern.

After this 3 week block, you continue for phase 2 of the German Volume Training method, with the following changes:

Do ten sets of six reps per exercise instead of 10 sets of 10 reps. Use a load you can usually do 12 repetitions with. The aim in this phase is to do ten sets of six with that load.

Day 1:

	Exercise	Sets	Reps	Tempo	Rest
A1	Incline Barbell Press	10	6	5010	120
A2	Wide grip pull-ups	10	6	5010	120
B1	Decline Flyes	3	8-10	2020	75
B2	Incline Sit ups	3	8-10	2020	75

Day 2:

	Exercise	Sets	Reps	Tempo	Rest
A1	Front Squat	10	6	31X0	120
A2	Lying Leg Curls feet inward	10	6	30X0	120
B1	Back Extensions	3	8-10	2012	75
B2	Standing Calf Raise	3	8-10	22X0	75

Day 3: Off (Rest)

Day 4:

	Exercise	Sets	Reps	Tempo	Rest
A1	Dips	10	6	31X0	100
A2	Hammer Curls	10	6	30X0	100
B1	Bent Over Lateral Raise	3	8-10	2-0-1-2	75
B2	Wrist Curls	3	10-12	2020	75

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