German Volume Training

German Volume Training (HOT), or the principle of 10 sets of 10 reps, is said to have been made popular by Rolf Feser, coach of the German national weightlifting team. The training program was used during the off-season and had two main goals:

Rumor has it that German Volume Training has proven to be such an effective muscle building program that it was not uncommon for German Compilers to move up to the next weight class in as little as 12 weeks.

In 1996, Muscle Media 2000 published an article on German Volume Training written by Canadian strength specialist Charles Poliquin.

Jacques Demers, a member of the Canadian weightlifting team, believes that it was thanks to the German Volume Training that he was able to pump up truly fantastic leg muscles. Female bodybuilding star Bev Francis also claims to have used German Volume Training extensively early in her career.

Charles Poliquin wrote that “you will get the most out of using supersets of antagonist muscle exercises. We focus your attention on his words, since most sources on the Internet ignore the principle of simultaneously working out the antagonist muscles, and it all comes down to simple 10x10 sets for one muscle group.