 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 Medallist 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! Goals & Guidelines 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 pounds for 1 rep, you would use 180 pounds for this exercise. For lifters new to this method, I recommend using the following body-part splits:
Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is 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 in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps. Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, 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. Refrain from using forced reps, negatives or burns. 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. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping. Beginner / Intermediate Program: Phase 1 This is a sample routine based on a 5-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a 3-week period. Day 1 - Chest and Back
Day 2 - Legs and Abs
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Day 3 - Off Day 4 - Arms and Shoulders
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control. Day 5 - Off Click Here For A Printable Version Of Phase 1. Beginner/Intermediate Program: Phase 2 After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this 3-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load. SAMPLE 10 sets of 6 routine: Day 1 - Chest and Back
Day 2 - Legs and Abs
Day 3 - Off Day 4 - Arms and Shoulders
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Day 5 - Off Click Here For A Printable Version Of Phase 2. German Volume Training For The Advanced Trainee For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is mathematical, let's look at an example that will clearly illustrate this point. Let's say you can barbell curl 100 pounds for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength: Workout 1: 10 sets of 6 @ 110 lbs Workout 2: 10 sets of 5 @ 115 lbs Workout 3: 10 sets of 4 @ 120 lbs Workout 4: 10 sets of 6 @ 115 lbs Workout 5: 10 sets of 5 @ 120 lbs Workout 6: 10 sets of 4 @ 125 lbs Workout 7: Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts! Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 pounds 10 times in strict form: Workout 1: 10 sets of 5 @ 300 lbs Workout 2: 10 sets of 4 @ 315 lbs Workout 3: 10 sets of 3 @ 330 lbs Workout 4: 10 sets of 5 @ 315 lbs Workout 5: 10 sets of 4 @ 330 lbs Workout 6: 10 sets of 3 @ 345 lbs Workout 7: Test day. At this point, you would bench press 330 lbs for 10 reps. To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you'll be ready to graduate to the Advanced program. |
_________________________________________________________________________________
Recuperation is your body's ability to recover after exercise. The
quicker recovery the quicker strength and mass gains will come.
Are you training smart and hard enough?
Reverse Pyramid Training means reversing the conventional method for building muscle. Rather than beginning with the lightest weight and doing 10 repetitions for the first set you'll reverse the order and begin your first set with the heaviest weight you can handle for at least 6 repetitions - if your goal is increasing strength and muscle mass. For each succeeding set you will decrease the weight (pyramid down in weight, hence, the "reverse" pyramid) and increase the reps. Therefore, this system is done in reverse as others would normally do it. This is perhaps the most energy-efficient and growth-inducing system around. It has been around awhile, but few people know how to utilize it correctly.
To achieve maximum results in the least amount of time you must:
1) Shorten your training time to make it more efficient and productive
2) Expand your knowledge on recuperation and performance nutrition, including supplementation
3) Learn how to train hard, not long.
Reverse Pyramid Training is not only for the beginner and intermediate but also for the advanced athlete, whatever your health, fitness or professional goal may be.
GREATEST AMOUNT OF FORCE GENERATED
The amount of force a muscle generates is proportional to the amount of muscle growth you'll be able to create. Strength is defined as the maximum amount of force that can be exerted by a single volume contraction. Force is defined as mass (the weight you use) multiplied by acceleration (the speed at which you push a weight against resistance). To generate more force, then, progressively increase you poundage's while lifting in an exploding and forceful fashion. You'll actually increase speed during the second half of the rep or during the "sticking point."
Training heavy in the least amount of time while stimulating the most muscle fibers at a given time is what it's all about. The greater amount of force you'll be able to generate with your muscles will be when you are freshest in your workout, e.x., the first set of each exercise performed. If a set counts, it is the first one, which is most important.
MODIFYING THE REVERSE PYRAMID
The 6, 8, 10, Reverse Pyramid rep system is good for increasing strength and gaining lean body mass (LBM) while maintaining fat weight. However, you can change the rep range to suit your fitness needs and sport specific goals. Suppose you want to gain lean body mass and lose body fat (altering body composition as in bodybuilding).
Simply change your rep range to 8, 10, 12 and maintain high-intensity by resting 30-60 seconds between sets.
For strength training (designed for a predetermined amount of weight an individual wants to lift by a predetermined time or for sports like football), use a rep range of 4, 6, 8. For weight training (designed for maintaining lean body mass and losing fat weight) use a rep range of 10, 12, 14. Everybody can benefit from the Reverse Pyramid system. It all depends on how you utilize it, which is dependent on individual goals.
In addition to modifying the Reverse Pyramid system to suit your needs, you can also modify it to suit your energy needs or, most importantly, when your time is limited. During those days when your energy is low, motivation isn't all there, rather than doing your usual intensity for the prescribed 3 sets of an exercise it is best to go all-out for one set. It is better to go all-out on one set than to give in to your feelings and call it quits and go home. Your rep range for this should be no higher than 8 reps for most exercises. You might want to incorporate your own training techniques for increasing the intensity and isolation so the set becomes progressively harder to perform for each muscle grueling rep. Always keep in mind that your first set on each exercise is the most important set of all. If any one set counts this one does.
Training Factors to apply for different levels and goals
| Level / Experience | Beginner (0-6 months) | Intermediate (6-18 months) | Advanced (1 ½ + years) |
| Sets per body part per workout | 4 (large); 3 (small) | 6 (large); 5 (small) | 12 (large); 10 (small) |
| Workout frequency | 3 times per week with each body part trained 3 times per week. | 4 times per week with each body part trained 2 times per week. | 5 to 6 times per week with each body part trained once per week. |
| Number of reps | Hypertrophy (8-10-12); Hypertrophy and fat loss (10-12-15); Fat loss (14-16-18) | Strength and hypertrophy (6-8-10); Hypertrophy (8-10-12); Hypertrophy and fat loss (10-12-15); Fat loss (14-16-18) | Max strength (4-6-8); Strength and hypertrophy (6-8-10); Hypertrophy (8-10-12); Hypertrophy and fat loss (10-12-15); Fat loss (14-16-18) |
| Rest between sets | 90 seconds to 2 min. | 60-90 seconds | 30-60 seconds |
| Speed of Contraction | Steady and Controlled | 4 second rule (2 seconds down and 2 seconds up) | Explosive for strength; 4-second rule for hypertrophy; continuous for fat loss |
| Rest between body parts | 48 hours to allow the nervous system to regenerate | 3-4 days to allow for the muscular system to regenerate | 4-7 days to allow for the nervous and muscular systems to regenerate |
| Type of routines | 3-days per week; full body | 4-day intermediate split; 3-day alternative split; circuit | 3-day alternative split; circuit; 4-day advanced split; 2-ON, 1-OFF split; compound split |
THE PSYCHOLOGY and PHYSIOLOGY BEHIND THE REVERSE
Your first set will undoubtedly be and feel heavy. But you will be fresh and be able to use all your existing muscle fibers and energy to explode the weight up. Since your energy will be freshest for the first set you will be stronger than if you used the same weight for the last set using the conventional ascending (weight) pyramid. That isn't the psychology but it is the physiology.
The psychology is that it is easier going down than up. The weight not only will seem lighter but it will be lighter. As a matter of fact your descending sets will feel like a springboard action because your muscles had already stimulated to the greatest degree on the first two sets! You might experience effortless sets a few times because of this springboard action. Whatever comes after the first set your muscles are ready. Each descending set is like a warm-down but just as intense. It is refreshing to know the last set is your last chance to use all available and existing muscle fibers to stimulate growth.
SUMBER DARI > http://www.bodybuilding.com/
