THE BEST WAY TO PACK MUSCLE ON FAST!!

Looking for the best way to gain lean muscle with your training partner? Super sets, Tri-sets, Pyramids, there are so many different programs out there that are specifically designed to increase the development of lean muscle mass. How do you know which one works the best?

There is no simple answer to this question as the ability to add lean muscle will depend on a number of different variables including your diet and specific body type. That being said, as fitness professionals we have had the opportunity to test drive the different methods out there on ourselves and our clients to see what techniques come out on top.

It is common knowledge in the Strength and Conditioning world that there is one training system which yields the best results when it comes to increasing muscle size and strength. Sometimes coined the “10 set method” and also know as “German Volume Training,” this system is incredibly tough but we have found it to be the most effective!

The way German Volume Training works is by targeting a specific group of motor units in the muscle and then exposing them to a high volume of work (aka repetitions). For example, completing 10 sets of 10 reps of Bench Press. The bodies ability to adapt quickly to the stress placed on it results in hypertrophy (increased muscle mass) of the targeted muscle fibres. We have seen gains of anywhere between 7-11 pounds in clients after completing an initial 6 week program. Gains like these are common and well documented in literature too.

Here is an example of a Beginner level GVT Program. Please read the notes to follow before attempting this workout:

DAY 1- BACK AND CHEST
A1) BENCH PRESS, 10x10 Reps
90 seconds recovery in between sets
B1) WIDE GRIP LATERAL PULL DOWN, 10x10 Reps
90 seconds recovery in between sets

DAY 2 - LEGS ABS
A1) BACK LOADED SQUATS, 10x10 Reps
90 seconds recovery in between sets
B1) SWISS BALL AB CRUNCH, 10x10 Reps
90 seconds recovery in between sets
A2) LEG CURLS, 10x10 Reps
90 seconds recovery in between sets

DAY 3 - OFF

DAY 4 SHOULDERS AND ARMS
A1) MILTARY PRESS, 10x10 Reps
90 seconds recovery in between sets
B1) DBELL CURLS, 10x10 Reps
90 seconds recovery in between sets
C1) Z BAR SKULL CRUSHERS, 10x10 reps

DAY 5 - OFF

(REPEAT 6 TIMES THROUGH)

NOTES:
- Try to start your weights for each exercise at between 55-60% of your 1RM (rep max). Ideally the weight you start with is a weight that you can perform 20 repetitions to failure.
- The tempo of each rep should be between 3-4 seconds on the eccentric and as quickly as possible on the concentric part of the movement (with the exception of curls/tricep extensions which should generally be around 2 seconds concentric).
- Each time you complete a 5 day cycle try to increase the weight for each exercise by 4-5%.
- After completing 6 full cycles we suggest a period of recovery where you perform a normal 5 day split of anywhere between 3-5 sets, 6-10 reps of no more than 4 exercises for each muscle group.
* If your diet is on point and your training has been consistent then you should have seen good gains and you will now be in a good position to move on to an intermediate GVT Program*

For more detailed information on GVT and how to structure your workout please take a look at this great article below written by Charles Poliquin:

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