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. Consequently, one training session every four to five days per body part is plenty. 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. Training frequency: Because this is such an intense program, it'll take you longer to recover. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps. Triceps kickbacks and leg extensions are definitely out squats and bench presses are definitely in. Therefore, select exercises that recruit a lot of muscle mass. Number of exercises: One, and only one, exercise per body part should be performed. For movements such as curls and triceps extensions, use a 3-0-2 tempo. 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. This is important, as it becomes tempting to lengthen the rest time as you fatigue. 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. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. 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. 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. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters! To say this program adds muscle fast is probably an understatement. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. 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 same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle. 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. It was the base program of Canadian weightlifter Jacques Demers, Silver Medallist in the Los Angeles Olympic Games. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. In Germany, the Ten Sets Method was used in the off-season to help weightlifters gain lean body mass. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works. To the best of my knowledge, this training system originated in Germany in the mid-'70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. Because it has its roots in German-speaking countries, I like to call it German Volume Training. For instance, we can think about millimeters (0.001 meters), centimeters (0.01 meters), gigabyte (1 billion byte), kilograms (1000 grams) or millisecond (0.001 seconds).In strength-coaching circles, this method is often called the 10 Sets Method. Otherwise, you have to write a number with 24 digits which is barely graspable nor readable.īut also in normal language use and in everyday life, the prefixes are often used. On the one hand, this abbreviation can be made by specifying the powers that are also listed in the table (for example 3.28*10^24 meters) and on the other hand, it can be made by using these SI-prefixes (for example 3.28 yottameters). Since numbers become cumbersome and confusing long in very large or very small scales, it is a good idea to do not write the numbers in their full length and to write an abbreviation instead. These prefixes are used primarily for physical metric units such as meter or gram by simply prepending the prefix to the base unit (for example, decimeter or kilogram). In this table, all prefixes are quoted together with their abbreviation (symbol column) and their conversion factor: Prefix This prefixes are also called SI-prefixes, where SI is an abbreviation for the French term "Système international d’unités" (International System of Units). Within the International System of Units, some prefixes for decimal powers are defined, which I would like to list in this info.
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