Thought to have originated in Germany in the mid-70’s, this system was used by weightlifters in the offseason to gain lean mass. The protocol is based on adaptations which occur when the trainee increases overload through increased volume of work performed. Typically, one exercise is used per body part (super sets are often employed) and the goal is to complete ten sets of ten with control of the following variables:
-Rest intervals: 60 seconds for one exercise performed in sequence or 90-120 seconds when antagonistic movement patterns are performed as a superset.
-Tempo: Control the weight and stimulate the muscle. For specifics, please see the article below. It is highly important to train with outstanding technique so overuse injuries can be prevented!!!
-Number of exercises: Use one exercise per body part. Exercises should be compound movements which recruit many motor units and fibers.
-Training frequency: Each body part will require a minimum of four to five days off to recover.
-Overload mechanism: Once ten sets of ten can be completed for an exercise, increase the load by 5 percent. Do not use set extending intensity techniques.
I understand high intensity and heavy weights, however as with any training system, things can get stale. Increasing volume feels super and is a great change of pace. What I find most intriguing about the system is how it feels similar to high intensity interval cardio. It makes weightlifting remind me of sprinting. By strictly timing rest intervals and performing repeated bouts of an exercise, it is not difficult to see why. What is most refreshing about the protocol is getting super out of breath and my heart rate very high. It is truly fantastic getting gassed and unable to breath from bicep/tricep supersets, let alone chest/back supersets. Weightlifting is usually categorized as anaerobic after all. Perhaps the most valuable lesson to be learned from German Volume Training is the role that repeated bouts can have for enhancing musculature. There is something to be said for accumulating fatigue across many sets, just as a sprinter accumulates fatigue across multiple bouts. It is fun to contemplate the long term metabolic adaptations that can result from this system, especially in regards to glucose metabolism. What I personally can walk away with after experiencing this program, is a greater understanding and appreciation for volume and rest interval variation.
“The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!”
“To the best of my knowledge, this training system originated in Germany in the mid-'70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.”
“In Germany, the Ten Sets Method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks.”
“The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!”
For more comprehensive information, check out the full article: German Volume Training