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German volume bodyweight training

By Edited Nov 13, 2013 0 0

This program is brutally hard but I found it to be very effective for packing on muscle fast. In strength-coaching circles, this method is often called the "ten sets method." Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-'70's 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.

 

It was the base program of Canadian weightlifter Jacques Demers, Silver Medalist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

 

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 ten pounds or more in six weeks are not uncommon, even in experienced lifters!

 

What I’ve discovered is that German Volume Training works well not only with weights but also with bodyweight exercises such as deck squats, one leg squats, one arm pushups, etc. In order to get the best results I suggest you to do 10 sets of doubles( lower body exercise + upper body exercise) with 1 min. rest between sets. So you have to choose one exercise for upper body and  one for lower body from the following:  pull ups, one arm pushups or arms extended pushups for upper body and one leg squats or deck squats for lower body. Before we get to the program let me explain technique of executing arms extended pushups because I suspect that not everybody of you knows about it : 1) Lie on your stomach with your arms stretched straight in front of you, your hands are closer together than in regular pushup. 2) Push everything but your hands and feet of the floor. 3) Lower yourself to the floor 4) If you can’t do them with your arms fully extende then continue moving your arms back until you find a position that will work. Because this is such an intense program, it'll take you longer to recover so one training session every four to five days is plenty. To find out how much reps you have to do in one set you need to know your rep max in every exercise you’re going to use and then divide it on two and also remember that key to progress is progressive overload so I suggest you to add at least 1 rep to each exercise in every other workout. If you struggle with choice of exercises combination than you can try one that works best for me it’s deck squat + arms extended pushups.

 


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