Do you know someone who has a busy office job and limited time If so, these principles for efficient strength training will maximize their gym time. German Volume Training Supersets and trisets allow you to perform a lot of work in a short period of time. How Do I Incorporate 20Rep Squats Theyre generally prescribed as the cornerstone of a 6week program. Sixweek, squatheavy programs like this are often. The rest pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will workprovided you do it with intensityat least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. Its brutally hard, but Ive found it to be a very effective way to pack on muscle fast In strength coaching circles, this method is often called the Ten Sets Method. When using this program or any other, you should keep a detailed journal of the exact setsreps and rest intervals performed, and only count the repetitions completed. Hypertrophy Training For The Ectomorph. By far, the most reader questions I get are from ectomorphs who want size How do I get big Im a hardgainer. Tip TwiceADay Training for Maximum Results If you can find the time, hitting two workouts in one day can bring major results. Per quanto possa risultare interessante, il suggerimento di Poliquin basato sul fatto che in teoria gli altri gruppi muscolari estensori della coscia sarebbero. 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 7. 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 1. 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, 1. 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 1. 0 pounds or more in six weeks are not uncommon, even in experienced liftersTheres a reason over 800 olympic athletes have worked with Charles R. Poliquin he gets results. With more information on health fitness than ever before, it. Charles Poliquin Hypertrophy Program For Women' title='Charles Poliquin Hypertrophy Program For Women' />One of the toughest musclebuilding workouts of all time just got tougher. For experienced lifters only Scientific Research Reveals 4 Specialized Training Techniques That Significantly INCREASES Your Natural Testosterone and Growth Hormone for building muscle. This no holds barred article contains uncensored opinions on strength training, muscle building, diet and nutrition from many of the lifting industrys top names. 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 2. For most people, on most exercises, that would represent 6. RM load. Therefore, if you can bench press 3. For lifters new to this method, I recommend using the following body part splits Body Part Splits. When using this program or any other, you should keep a detailed journal of the exact setsreps and rest intervals performed, and only count the repetitions completed in strict form. Terms Youll Need To Know. Rest Intervals When bodybuilders start with this method, they often question its value for the first several sets because the weight wont feel heavy enough. However, there is minimal rest between sets about 6. 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 1. Training Frequency Because this is such an intense program, itll take you longer to recover. In fact, if youre familiar with the writings of Peter Sisco and John Little, youll find that the average Power Factor Rating of the 1. Consequently, one training session every four to five days per body part is plenty. Overload Mechanism Once youre able to do 1. 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. BeginnerIntermediate Program Phase 1. This is a sample routine based on a 5 day cycle. Once youve used this method for six workouts per body part, its time to move on to a more intensive program for a 3 week period. Dumbbell Flyes. A1. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. SEMI SUPINATED GRIP PALMS FACING EACH OTHERA2. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. PALMS FACING YOUB1. Sets, 1. 0 1. 2 Reps, 3 0 2 0 Tempo, 6. Rest Interval. B2. Sets, 1. 0 1. 2 Reps, 3 0 2 0 Tempo, 6. Rest Interval. A1. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. A2. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. B1. Sets, 1. 5 2. 0 Reps, 2 0 2 0 Tempo, 6. Rest Interval. Or Low Cable Pull Ins. Low Cable Pull Ins Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees toward your chest. B2. 3 Sets, 1. 5 2. Reps, 2 0 2 0 Tempo, 6. Rest Interval. A1. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. A2. Sets, 1. 0 Reps, 4 0 2 0 Tempo, 9. Rest Interval. B1. Sets, 1. 0 1. 2 Reps, 2 0 x 0 Tempo, 6. Rest Interval. Another Variation Bent Over Dumbbell Lateral Raises While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles the ones closest to your thumb are in line with your ears at the top of the movement. B2. 3 Sets, 1. 0 1. Reps, 2 0 x 0 Tempo, 6. Rest Interval. BeginnerIntermediate Program Phase 2. After six of those 5 day cycles, I recommend you do a 3 week phase where the average set is 6 to 8 reps, and do only 4 to 6 sets per body part over a 5 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 1. The goal in this phase is to do ten sets of six with that load. 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. SAMPLE 1. 0 sets of 6 routine A1. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. A2. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. PALMS FACING AWAY FROM YOUB1. Sets, 6 Reps, 3 0 1 0 Tempo, 6. Rest Interval. B2. Sets, 6 Reps, 3 0 1 0 Tempo, 6. Rest Interval. A1. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. A2. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. B1. Sets, 1. 2 1. 5 Reps, 3 0 3 0 Tempo, 6. Serial Killer Addresses. Rest Interval. B2. Sets, 1. 2 1. 5 Reps, 3 0 3 0 Tempo, 6. Rest Interval. A1. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. A2. Sets, 6 Reps, 5 0 1 0 Tempo, 9. Rest Interval. B1. Sets, 1. 0 1. 2 Reps, 2 0 x 0 Tempo, 6.