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Jean Pierre Fux bodybuilding

He had two starts into bodybuilding. He tried to get into the gym when he was about 10 years old, but he wasn't allowed in. There was a 15 age limit.

His mother did the cooking because she knew he had to eat a lot of food - he ate everything there was on the table.

With 15 he finally got his first membership. He went to the gym and within 6 months literally exploded.

They had this very weird gym in the swiss mountains with a ton of big guys and every guy had one good bodypart.

There was no complete bodybuilder. He means all together you would have a world class bodybuilder and he kinda figured: “Ok. This is the guy with the big arms, let's ask him how to train the arms. This is the guy with the big chest…”



This is the way that he kind off designed his first program. He came from an era, 80s bodybuilding, where there was a lot of volume in training. They literally trained for hours and hours and hours.

He remembers they used to do squats for one hour at a time. They had two squat racks, one on this side one on that side. Back and forward for 30, 40 sets 'till the cramps in their legs were so brutal, they literally collapsed under the weights.

They did improve for a while like that, but then the 90s came around and it totally changed to short and intense, kind of a heavy duty system and he totally changed around from high volume training to literally half an hour trainings twice a day where you just kind of do 7 or 8 sets - 7 different exercises, one set each.


German volume training

It's brutally hard, but I've found it to be an effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method.

Supersets and trisets allow you to perform a lot of work in a short period of time. 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 work—provided you do it with intensity—at 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. It's brutally hard, but I've 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. 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-'70s and was popularized by 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 12 weeks.

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 body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!



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 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

For lifters new to this method, I recommend using the following body-part splits:

Body-Part Splits

Day 1: Chest & Back

Day 2: Legs & Abs

Day 3: Off

Day 4: Arms & Shoulders

Day 5: Off

When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.


Terms You'll Need To Know

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. 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. (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 10-20 reps.

Training Frequency: Because this is such an intense program, it'll take you longer to recover. 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. Consequently, one training session every four to five days per body part is plenty.



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. 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.


Beginner/Intermediate Program: Phase 1

This is a sample routine based on a 5-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a 3-week period.


Day 1: Chest and Back

Decline Dumbbell Bench Press

A1

Decline Dumbbell

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A2

Chin-Up

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B1

Incline Dumbbell Flyes

3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60 sec Rest Interval

B2

One-Arm Dumbbell Row

3 Sets, 10-12 Reps, 3 0 2 0 Tempo, 60 sec Rest Interval



Day 2: Legs and Absicon

A1

Barbell Squat

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A2

Lying Leg Curls

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B1

Leg Pull-In

3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec 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

Seated Calf Raise

3 Sets, 15-20 Reps, 2 0 2 0 Tempo, 60 sec Rest Interval


Day 3: Off

Day 4: Arms and Shouldersicon

A1

Dips - Triceps Version

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

A2

Incline Hammer Curls

10 Sets, 10 Reps, 4 0 2 0 Tempo, 90 sec Rest Interval

B1

Dumbbell Lying Rear Lateral Raise

3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec 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

Seated Side Lateral Raise

3 Sets, 10-12 Reps, 2 0 x 0 Tempo, 60 sec Rest Interval


Day 5: Off


Resources:

http://www.bodybuilding.com

http://proteinfart.com

http://www.muscleandfitness.com

http://www.themuscleprogram.com

http://muscle.iuhu.org

https://en.wikipedia.org/wiki/German_volume_training

https://www.t-nation.com/workouts/advanced-german-volume-training

http://www.strengthsensei.com/introduction-to-the-german-volume-training/