I DO BELIEVE THT THIS BY FAR IS A GREAT WAY TO BREAK A PLATUE IN UR BODYBUILDING.. ITS ALSO GOOD FOR ACHEIVING A GREATER MIND MUSCLE CONNECTION ...


It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal:
Assist lifters with building muscle mass.
Help lifters burn off unwanted body fat.
It was rumored that German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks.
In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.
Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.
German Volume Training Overview
jacques-demers-280 Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups.
The basics of German Volume Training are:
Impactful Exercise Choices. Pick exercises that provide the most bang for your buck. Don’t opt for an easier machine movement, or less taxing compound exercise, when you can go all out with the biggest and baddest compound movements. You will be performing only one 10×10 exercise per muscle group.
Sets and Reps. You perform 10 sets by 10 reps for each primary exercise.
Rest Periods. Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.
Antagonistic Muscle Groups. If you can, work using antagonistic muscle groups – Chest and Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.
Weight Additions. You only add weight when you are able to perform 10 reps for each of the 10 sets. Do NOT train to failure on any of the sets.
Beginning Weight. Start with approximately 60% of your one rep max, or a weight in which you could perform a single 20 rep set with.
Accessory Exercises. Use 3 sets for 10-20 reps.
Frequency. Training each muscle group every 4 to 5 days is optimal.
Tempo. Charles Poliquin advocates using a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended. It should ne noted that “tempo” is considered the least important variable in German Volume Training, meaning if you do not focus on it at all, you will still make amazing progress.
It is also recommended that you eat aggressively while utilizing German Volume Training. What’s the point of using an intense program like this if you are not attempting to maximize muscle growth and recovery?
To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters. – Charles Poliquin
Recommended German Volume Training Split
The following is a recommended 5 day German Volume Training split:
Day 1 – Chest and Back
Day 2 – Legs and Abs
Day 3 – Off
Day 4 – Arms and Shoulders
Day 5 – Off
Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. A 7 day workout split is provided at the end of this article.
The following is a sample German Volume Training program that is split up into two phases.
Beginner/Intermediate German Volume Training Program: Phase 1

Perform the above 5 day cycle 6 times.
Day 1
Chest and Back
Exercise Sets Reps Rest
Bench Press 10 10 90 sec
Chin Ups (Palms towards face) 10 10 90 sec
Pec Dec or Incline Flyes 3 10-12 60 sec
One Arm Dumbbell Rows 3 10-12 60 sec
Day 2
Legs and Abs
Exercise Sets Reps Rest
Squats 10 10 90 sec
Leg Curls 10 10 90 sec
Weighted Sit Up 3 15-20 60 sec
Calf Raises 3 15-20 60 sec
Day 4
Arms and Shoulders
Exercise Sets Reps Rest
Dips 10 10 90 sec
Dumbbell Curls 10 10 90 sec
Dumbbell Lateral Raise 3 10-12 60 sec
Bent Over Reverse Laterals 3 10-12 60 sec
Beginner/Intermediate German Volume Training Program: Phase 2

Phase two lasts 3 weeks. For the 10 sets x 6 rep exercises, use a weight that would normally allow you to perform 12 reps per set.
Day 1
Chest and Back
Exercise Sets Reps Rest
Incline Dumbbell Bench Press 10 6 90 sec
Wide Grip Pull ups 10 6 90 sec
Dumbbell Flyes 3 6 60 sec
Cable Rows or Barbell Rows 3 6 60 sec
Day 2
Legs and Abs
Exercise Sets Reps Rest
Deadlifts 10 6 90 sec
Leg Curls 10 6 90 sec
Cable Crunches 3 12-15 60 sec
Standing Calf Raise 3 12-15 60 sec
Day 4
Shoulders and Arms
Exercise Sets Reps Rest
Close Grip Bench Press 10 6 90 sec
EZ Bar Curl 10 6 90 sec
Dumbbell Lateral Raise 3 12-15 60 sec
bent Over Reverse Laterals 3 12-15 60 sec
Muscle and Brawn GVT Variation
The following is the Muscle and Brawn – German Volume Training variation. Phase A lasts 4 weeks and focuses on 10×10 sets. Phase B is a 2 week recovery period, which utilizes the same weight but a lot less volume.
The split is as follows:
Day 1 – Chest and Upper Back
Day 2 – Legs and Abs
Day 3 – Off
Day 4 – Shoulders and Lats
Day 5 – Biceps and Triceps
Day 6 – Off
Day 7 – Off
Day 1
Chest and Upper Back
Exercise Sets Reps Rest
Bench Press 10 10 90 sec
Barbell Rows 10 10 90 sec
Pec Dec or Incline Dumbbell Flyes 3 10-15 60 sec
Seated Cable Rows 3 10-15 60 sec
Day 2
Legs and Abs
Exercise Sets Reps Rest
Squats 10 10 90 sec
Leg Curls 10 10 90 sec
Calf Raises 3 10-15 60 sec
Weighted Sit Ups 3 10-20 60 sec
Day 4
Shoulders and Lats
Exercise Sets Reps Rest
Seated Barbell Press 10 10 90 sec
Lat Pull Down or Pull Ups 10 10 90 sec
Bent Over Reverse Flyes 3 10-15 60 sec
Straight Arm Lat Pull Downs 3 10-15 60 sec
Day 5
Biceps and Triceps
Exercise Sets Reps Rest
Dips 10 10 90 sec
Dumbbell Curls 10 10 90 sec
Cable Tricep Extensions 3 10-15 60 sec
EZ Bar Preacher Curls 3 10-15 60 sec
Phase B. During phase B you utilize the same weight as you did during your last Phase A workout, drop the 10×10 exercises to 5 sets x 10 reps. Everything else remains the same.

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GO GEAR OR GO HOME !!!