The Ten Sets Method

Popularly known as German Volume Training, this method of training involves a high set count with a moderate amount of repetitions. It is used mostly by bodybuilders who wish to put on a lot of size in a relatively short space of time.

Key points to the Ten Sets Method

1. As the title of this blog post suggests, The Ten Sets method involves performing ten sets of ten repetitions each time with a minimal amount of rest between each set (60-90 seconds max!).

2. Each day you should target a specific muscle group and opt for the bigger, compound movements such as Deadlifts, Squats and Bench Press

3. You should only increase the weight on your next Ten Sets session working that specific muscle group. Do not attempt to reach failure with every set. When done properly, this will feel like an endurance exercise, with only the final few sets causing you to reach close to breaking point.

Like everything in life, you may come across claims by people who feel they have improved on the 10 sets method. Let’s be clear, performing 5 sets of 2 exercises is not the same as 10 sets of 1 exercise. The volume-intensity equations are completely different for the two different training systems.

For the Advanced Lifter

I have been practicing the Ten Sets method for just over two months now. I perform 3 major lifts using this method a week and I can honestly say I feel fuller. My body fat has remained the same and I am 1.5kg heavier than I was in July.

Leave a comment or send me an email if you would like a sample workout plan featuring the Ten Sets Method.

References

1. Laursen, P.B. “Training for intense exercise performance: high-intensity or high-volume training?”. Scandinavian Journal of medicine and science in sports. 20: 1–10.

2. Poliquin, Charles. “German Volume Training”. bodybuilding.com.

3. “Advanced German Volume Training”. T Nation.

4. “Pound (mass)”. Wikipedia. 2017-08-03.

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