When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:
Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth 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 keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.
Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.
Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.
Overload Mechanism: Once 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. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping
Pain is your friend, your ally, it will tell you when you are seriously injured, it will keep you awake and angry, and remind you to finish the job and get the hell home. But you know the best thing about pain? It lets you know you're not dead yet!
hey guys,
i was wondering if any of you used this method of training also known as 10sets of 10 reps so i want to know if anyone tried it because i was cutting and i had to stop goin to the gym because of my exams and iam coming back to the gym tomorrow so i will warm up for the end of the week and then use the german volume training, also during my stay at home i gained some of the fat that i lost so can i apply this method while cutting or what should i do?
you may feel a slight sting. That's pride fucking with you. fuck pride. Pride only hurts, it never helps
I tried it a while back it was crazy and tough. I was doing like pull ups for 10 sets of 10. I kept doing this program until I was able to do 10 sets for 10. It came to a point where I was doing like 20-30 pull ups straight. Its a great strength builder. Thanks for the reminder, I think I am going to do it again. Peace
ive used germanvolume training before for about 4 or 5 weeks. yes it is real tough, and worked well for me to put on a little size, but depending on your recovery abilities it may be too many reps/sets for cutting. While cutting I usually go with lower reps to keep strength without destroying too much muscle.
Yep they all hit it on the nail...hard as hell but will get you size and yea it all depends on your recovery...if you can't recover welll than don't do all 10 sets.
"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy @ss weight"-Ronnie Coleman
"People rather get the fish from the fisherman, than learn how to fish"
I like the concept, as is the case in power bodybuilding, it really beats the shit out of the most critical and effective exercises. GVT looks like a solid strategy for size and strength, especially if you are using challenging weights. Peace, G
Sup Fellas, just a quick question. I'm also trying the gvt and liking it so far but i was wondering if i'm supposed to this kind of training only once every few weeks or can I continue it for about 3 weeks?
I would do it as often as you want only...and only if your getting results doing it. I tried German Volume Training it was the shit. I got so strong off of it.
I think it was like a program for 10 or 14 weeks... I dont remember. But it was realy intense. It had like two compound exercises 10 sets of 10. Then 2 isolations like 4 sets of 8-12. Something like that. It was pretty cool.
BB.com has an article on German Volume Training (GVT). Since I really don't care what most of those tools have to say on their forums, I want to know what my fellow animals think about it. Post away.