Welcome to the most painful, yet rewarding training plan on planet earth - Goal of the Ten Sets Training method is designed to add lean mass - fast and furious! 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.
- Goal of the Ten Sets Training/German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.
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Rest Intervals: 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 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 included.
Training Frequency: This is such an intense program, it'll take you longer to recover. 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.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. Be safe and good luck!
Day 1: Chest & Back
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
| |
Decline Dumbbell Presses, Semi-Supinated Grip
|
10
|
10
|
4020
|
90
| |
Supinated Chin-ups
|
10
|
10
|
4020
|
90
| |
Incline DB Flies
|
3
|
10-12
|
2020
|
60
| |
One-Arm Dumbbell Rows
|
3
|
10-12
|
2020
|
60
|
Day 2: Legs & Abs
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
| |
Back Squats
|
10
|
10
|
4020
|
90
| |
Lying Leg curls feet outward
|
10
|
8
|
4020
|
90
| |
Low Cable Pull-ins *
|
3
|
10
|
2020
|
60
| |
Seated Calf Raise
|
3
|
10-12
|
2020
|
60
|
Day 3: Off
Day 4: Arms and Shoulders
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
| |
Parallel Bar Dips
|
10
|
6
|
3020
|
90
| |
DB Hammer Curls
|
10
|
6
|
3020
|
90
| |
Bent Over Lateral Raise *
|
3
|
8-10
|
2020
|
60
| |
Wrist Curls
|
3
|
10-12
|
2020
|
60
|
(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles – the ones closest to your thumb – are in line with your ears at the top of the movement.)
Day 5: Off
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Beginner/Intermediate Program: Phase 2
After this three-week block, you can return by doing the following ten sets of six reps routine.
Day 1: Chest and Back
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
| |
Incline Dumbbell Presses
|
10
|
6
|
5010
|
90
| |
Wide-Grip Pull-Ups(palms facing away from you)
|
10
|
6
|
5010
|
90
| |
Flat Dumbbell Flyes
|
3
|
6
|
3010
|
60
| |
Bent-Over Rows with EZ Bar
|
3
|
6
|
3010
|
60
|
Day 2: Legs and Abs
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
| |
Bent-Knee Deadlifts
|
10
|
6
|
50X0
|
90
| |
Seated Leg Curls
|
10
|
6
|
50X0
|
90
| |
Twisting Crunches
|
3
|
12-15
|
3030
|
60
| |
Standing Calf Raises
|
3
|
12-15
|
3030
|
60
|
Day 3: Off
Day 4: Arms and Shoulders
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
| |
Close grip bench press
|
10
|
6
|
4020
|
90
| |
Incline DB Curls
|
10
|
6
|
4020
|
90
| |
Seated Lateral Raises
|
3
|
10-12
|
2020
|
60
| |
Reverse Curls
|
3
|
10-12
|
3020
|
60
|
Day 5: Off
Enjoy the results!!
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