The body adapts to the mass amounts of stress by hypertrophying (muscle-growth) the targeted fibers to cope with the workload.Īlthough this program is geared more towards hypertrophy than strength, it still has a substantial positive impact on performance for any weightlifter. German Volume Training targets a specific group of motor units, exposing them to intensive amounts volume with ten sets of a single exercise. Jacques Demers, a silver Olympic weightlifting medalist, accredited his strength and massive leg size to German Volume Training. German Volume Training was brought mainstream by Charles Poliquin in a 1996 issue of the magazine Muscle Media 2000, and since then has been a stock program for gym rats all over the planet. Weightlifters would commonly move up an entire weight class in twelve weeks due to the sheer effectiveness of this program. This method, also known as the “10 sets method”, was used by off-season weightlifters to gain lean body mass and shed unnecessary body-fat. German Volume Training was created during the mid-70s in Germany and was popularized by the National coach of weightlifting Rolf Feser.
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