If you seem to be getting bored with your workout or seemed to have peaked trying German Volume Training may be the answer. Introduced by well known strength and conditioning coach Charles Poliquin, German Volume Training is a sure way to pack on mass in a short amount of time. German Volume Training consists of 10 sets of 10 reps for an individual body part with a 90 second rest in between compound lifts such as squat and dead lift and 60 seconds rest in between supplementary lifts such as curls and skull crushers. This high amount of volume will shock your body and you should see gains anywhere from 10-15 lbs after 10 weeks with a proper nutrition diet and motivation. You should pick a weight that is 60% of your one rep max. At the first two or three sets it may seem very light, but as you go through the progression of ten sets, it will be an uphill battle. Lets go through a basic program set up.


Before you even start you need to understand the importance of tempo in German Volume Training. With compound lifts, or the lifts listed below with a set of 10 x 10, we need to have a 4020 tempo. This means 4 seconds going down under control, no rest in the middle, and explode up for 2 seconds under control. For supplementary lifts, or lifts with 3 sets of 10, we have a 3020 tempo, with the same concept of controlling the weight. Hypertrophy gains are maximized when a muscle is under tension anywhere from 50 to 70 seconds. This is the concept of time under tension.

Day 1 -Chest and Back

Flat Bench Dumbbell Presses 10 x 10 (90 second rest)

Pull Ups 10 x 10 (90 second rest)

Incline Flyes 3 x 10 (60 second rest)

Seated Rows 3 x 10 (60 second rest)

Day 2 - Legs and Abs

Squats 10 x 10 (90 second rest)

Straight Leg Deadlifts 10 x 10 (90 second rest)

Standing Calf Raises 3 x 10 (60 second rest)

Windshield Wiper Abs 3 x 10 each way (60 second rest)

Day 3 - Arms and Shoulders

Barbell Shoulder Press 10 x 10 (90 second rest)

Standing Barbell Curls 10 x 10 (90 second rest)

Overhead Tricep Dumbbell Extensions 3 x 10 (60 second rest)

Lateral Raises 3 x 10 (60 second rest)

Feel free to change exercises based on preference while doing German Volume Training. Remember only one exercise per body part should lifted in the main lifts. If you feel that you are completing the 10 sets of 10 easily with the rest period after a couple of weeks, increase your workload 4 to 5% of what you are currently lifting and the hypertrophy gains will take care of themselves. German Volume Training should only be performed 3 days a week with 4 days of rest so your body can properly recover from the high volume and stress you are placing your body under.