German volume training
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German volume training is a training method in weightlifting. In strength-coaching circles, this method is often called the ten sets method.
This training system probably 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.
The goal of the 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 lb for 1 rep, you would use 180 lb for this exercise.
The trainee attempts 10 sets of 10 with their 20RM with 2 minutes of rest between sets (1 minute rest if you are supersetting with another lift). If the weight is heavy enough, the trainee should be failing on the 7th or 8th rep by the last three sets.
In the protocol popularized by Charles Poliquin, the trainee increased the weight one s/he could successfully complete 10 sets of 10 reps with the selected weight. In the method used by Vince Gironda, once 10 sets of 10 were completed with 2 minutes of rest, they were then attempted with 90 seconds rest until 10 x 10 was achieved, then less time (ex; 75 seconds, 60 seconds, 45 seconds, etc...) until the 10 x 10 could be completed with only 15 seconds of rest between sets.
Another Poliquin/Gironda difference is that the Poliquin-style GVT uses the 10 x 10 protocol for training the whole body whereas Gironda kept a lower volume of training for the whole body while using the 10 x 10 protocol in one lift to target a specific muscle group.
