There are many excellent “volume” routines out there,
but who can forget that July 1996 issue of Muscle Media
2000 when Charles Poliquin introduced German Volume Training?
MM2K was quite a magazine at the time and GVT was (and still is)
one hell of a program! I know I made some great gains from it and I
continue to use it periodically with clients.
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These programs work by obeying the Law of Repeated Efforts,
which basically means that you target a group of motor units and
expose them to an extensive volume of repetitions. In other words,
you trash them!
As Poliquin put it: “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 ten pounds
or more in six weeks are not uncommon - even in experienced
lifters!”
Let's look at an example of the first phase of German
Volume Training:
Poliquin Routine (a.k.a. German Volume Training)
Day 1 - Chest & Back
A1) Flat DB Press (neutral
grip)
10 x 10 @ 4010, 90 secs
A2) Medium-Grip Chin-Ups
(supinated) 10 x 10 @ 4010, 90
secs
B1) Incline Rope Cable Flyes
(pronated) 3 x 10-12 @
2012, 60 secs
B2) One-Arm DB Row (elbow
out)
3 x 10-12 @ 2012, 60 secs
Day 2 - Legs & Abs
A1) Cyclist Back Squat (heels raised) 10 x 10 @ 4010, 90
secs
A2) Lying Leg Curls (feet
inward)
10 x 10 @ 4010, 90 secs
B1) Swiss Ball
Crunch
3 x 12-15 @ 2010, 60 secs
B2) One-Leg Calf
Raise
3 x 10-12 @ 2210, 60 secs
Day 3 - Off
Day 4 - Arms & Delts
A1) Mid-Incline Hammer
Curls
10 x 10 @ 4010, 90 secs
A2) Parallel-Bar Triceps
Dips
10 x 10 @ 4010, 90 secs
B1) Standing Rope Upright
Rows
3 x 10-12 @ 2012, 60 secs
B2) Lean-Away Lateral
Raises
3 x 12-15 @ 2010, 60 secs
Day 5 - Off
• For all the “A” exercises, start with a 20RM
load.
• Only increase the weight when you're able to perform all 10
sets of 10 reps.
• Perform this routine for 6 cycles (i.e. 6 workouts per body
part) then change to a routine with greater
intensity.
• When you return to this routine, use a 10 x 6 set/rep scheme
for all “A” exercises (starting with a 12RM load this
time.) Make sure to use different exercises at that
point.
In general, strength is related to intensity (load) and size
requires volume (sets, reps, time under tension, total workload,
etc.). Most volume programs you see in the magazines tend to
promote sarcoplasmic hypertrophy unless very heavy loads with low
reps are advocated (which tends to promote myofibrillar hypertrophy
if enough sets are performed).
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According to Brad Schoenfeld, low rep sets (below 5) improve
neuromuscular response, or the ability to use heavier weights.
Moderate reps (8-10) are optimal to build muscle mass for the
following four reasons:
1. Optimizes fiber recruitment - stresses different motor
units and fibers (i.e. FT II A&B, and even ST)
2. Increases anabolic hormonal response - Testosterone and
GH
3. Enhances cellular hydration - greater muscle pump
(called “reactive hyperemia”) drives plasma and water to
muscle which stimulates protein synthesis and inhibits proteolysis
(protein breakdown).
4. Heightens myofilamental damage - optimum amount of
tension and time under tension (TUT) above a minimum threshold
increases potential for damage to muscle tissue.
Zatsiorsky has nicely demonstrated in his book, Science and
Practice of Strength Training, that the total amount of
degraded protein is highest in the 5-10 RM range and thus leads to
greater hypertrophy.
| Resistance | Rate of Protein Degradation | Mechanical Work | Total Amount of Degraded Protein |
| 1 | High | Small | Small |
| 5-10 | Average | Average | Large |
| >25 | Low | Large | Small |
Table 1 - The Amount of Degraded Protein During Strength
Training With Different Levels of Resistance (Zatsiorsky, 1995, pg.
91)
Okay, enough talk, let's get to some more
routines!
Here's a simple volume program offered by one of the
legends in the bodybuilding world, Vince Gironda.
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Apparently, Gironda had experimented with thousands of routines
and concluded that “the seasoned bodybuilder can always get an
honest workout by performing a routine (every other day) consisting
of working one exercise per body part for 8 sets of 8 reps” (except
calves, which Vince says are a high rep muscle, and 20 reps minimum
should be employed).
Gironda Routine (a.k.a. 8 x 8 System)
DB Lateral Raises
Wide-Grip Parallel-Bar Dips
Seated Lat Pulley Machine Rowing
Kneeling Face Down Cradle Bench Triceps Pulley Extension
Body Drag Barbell Curls
Heels On Block Squat
Calf Raise
Crunches With Weight
• Perform 8 sets of 8 reps on all exercises except for calves
where you'll do 8 sets of 20 reps.
• Use a 2-0-2-0 tempo on all exercises.
• Maintain a short rest interval of 15-30 seconds (don't let go
of the bar between sets)
Frequency depends on your training age (and thus loads used) as
well as your level of recovery. Intermediates can split the program
in half; advanced trainees may need to split the routine into three
days to make progress. Remember to have a day of rest following
each workout.
Fitness writer, Rob Thoburn, also put together an interesting
volume routine. Don't be fooled by its simplicity. If size is what
you're after, this routine will get the job done.
Thoburn Routine
Day 1: Chest (BB flat bench press), Shoulders (BB military
press), Triceps (BB close-grip bench press or parallel bar dips
with added weight as necessary)
Day 2: Back (BB bentover rows or wide-grip pull ups), Biceps (BB
curls or DB curls), Abs (crunches with added weight behind head as
necessary)
Day 3: Quads (BB squats), Hams (BB stiff-legged deadlifts),
Calves (standing calf raises)
• Not including warm-up sets, do 10 sets per muscle
group.
• Lift as much weight as you can for 6-8 reps - no more, no
less.
• Rest 45-50 seconds between sets - no more, no
less.
• Train each muscle group twice per week.
• You don't need to do any cardio, unless you want
to.
• Take days off whenever you feel it's necessary.
• Learn to listen to - not just hear - your
body.
Simple and effective! The only issue I have with this scheme is
training each muscle group twice per week. Of course, if you have
some “assistance”, then you can recover enough to make adequate
gains, but most natural trainees can train each body part twice on
this type of plan within a 10-14 day period. I'll discuss this
in further detail a little later.
Another great program you may not be familiar with comes from Ironman contributor George Turner. Much like GVT, the Turner
routine is based on high volume, except higher intensities are used
(due to the use of RM loads). Here's the program as it was
outlined in his Real Bodybuilding audiotape series in the
nineties.
Turner Routine (a.k.a. HUGE! Program)
Day 1 - Chest & Back
1. Bench Press
• 2 warm-up sets (15,12 reps) followed by 10 sets x 10
reps• drop 10 pounds every 2 sets
2. Wide-Grip Pull-Ups
• 2 warm-up sets (15,12 reps) followed by 10 sets x 10
reps• decrease load every 2 sets
Day 2 - Legs
1. Full Squats
• 2 warm-up sets (15,12 reps) followed by 6 sets x 10
reps
2. Lying Leg Curls
• 2 warm-up sets (15,12 reps) followed by 6 sets x 10
reps
3. Standing Calf Raise
• 2 warm-up sets (15,12 reps) followed by 10 sets x 10
reps• decrease load every 2 sets
4. Bent-Knee Deadlifts
• perform 6 sets x 6 reps
• pyramid weight (add weight each set)
Day 3 - Off
Day 4 - Delts & Arms
1. Seated DB Press (pronated)
• 2 warm-up sets (15,12 reps) followed by 8 sets x 10
reps
2a. Seated DB Curls (no back support)
• 1 warm-up set of 15 reps followed by 8 sets x 8
reps• superset with
2b. Lying Triceps Extensions (hands 6"
apart)
• 1 warm-up set of 15 reps followed by 8 sets x 12
reps
Day 5 - Off
(One word of advice: try not to plan much after leg day. Trust
me!)
Okay, below is my revised version of this program. Many elements
are maintained but we'll go through the details
afterward.
Catanzaro Routine (a.k.a. Sicilian Volume
Training)
Day 1
A1) Mid-Incline DB Press (neutral
grip) 10 x 6 @ 5010, 90
secs
A2) Medium-Parallel-Grip Chin-Ups
10 x 6 @ 5010, 90
B1) ShoulderHorn DB External
Rotation 3 x 12-15 @ 3020,
60
B2) Wrist Roller
Extensions
3 x 60 secs TUT, 60
Day 2
A1) Back
Squat
6 x 10 @ 4010, 90
A2) Lying Leg
Curls
6 x 6-8 @ 5010, 90
B) Standing Calf
Raise
10 x 10 @ 2010, 30
C) Bent-Knee
Deadlift
6 x 6 @ 32X0, 180
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Day 3
A1) Seated DB Press (neutral
grip)
8 x 10 @ 4010, 60
A2) Seated Zottman
Curl
8 x 8 @ 4020, 60
A3) Lying EZ-Bar Triceps Extension
8 x 12 @ 3010, 60
B) Swiss Ball Side
Flexion
3 x 12-15 @ 2020, 90
As far as frequency is concerned, three scenarios
exist:
Scenario #1: Day 1 - Day 2 - Off -Day 3
- Off - Repeat (3 in 5 schedule)
Scenario #2: Day 1 - Off - Day 2 - Off -
Day 3 - Off - Repeat (3 in 6 schedule)
Scenario #3: Day 1 - Off - Day 2 - Off -
Day 3 - Off - Off - Repeat (3 in 7
schedule)
Advanced trainees (i.e. greater than two years of continuous
training) can repeat the cycle three times for a total of 4
workouts per body part. Intermediates (i.e. between one and two
years of training experience), on the other hand, can perform as
many as 6 cycles before changing routines. This program is not
suitable for beginners.
As mentioned earlier, most volume programs induce sarcoplasmic
hypertrophy rather than myofibrillar hypertrophy. This routine
attempts to influence both by using repetition maximum (RM) loads.
In other words, there are no reps in reserve - each set is
taken to the limit with a decent weight.
GVT, for instance, starts off with 10 reps in reserve. The
Gironda and Thoburn programs use a horizontal sequence where you
complete all sets of an exercise before moving on to the next (as
opposed to a vertical sequence where you alternate between
antagonistic movements) and since the rest intervals are short
(i.e. 15 seconds and 45 seconds respectively), the weight used must
be light!
Obviously, using RM loads will cause fatigue and it's not
uncommon to lose a rep or two each set. To accommodate this,
decrease the load every second set so that the Mid-Incline DB Press
may look like this:
Set 1 - 6 x 100
Set 2 - 5 x 100
Set 3 - 6 x 95
Set 4 - 5 x 95
Set 5 - 6 x 90
Set 6 - 5 x 90
Set 7 - 6 x 85
Set 8 - 4 x 85
Set 9 - 6 x 80
Set 10 - 4 x 80
As you can see, the load has been dropped by 5 pounds per
dumbbell every other set, but you may need to adjust this depending
on your needs. (PlateMates, for instance, will allow even smaller
drops and can be quite useful here.)
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If performance drops by 3 or more reps from one set to the next
then terminate this exercise for the day since you've cleared
what's considered the “critical limit threshold.”
Continuing on at this point would be
counterproductive.
The beauty of GVT compared to the others lies in the vertical
sequencing (i.e. antagonistic pairing) of exercises. This allows
for adequate rest and greater performance. When you incorporate
this sequence into the Turner routine to allow for adequate rest
with decreasing weight using RM loads, it yields the optimal system
for growth.
As an example, take a look at the chart below - assume
this individual can barbell curl 100 pounds 10 times with a 4-0-2-0
tempo.
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Table 2 - Selecting The Proper Rest Interval (Poliquin,
1996, pgs. 92-95)
I've also found it necessary to adjust the number of sets
per workout. Advanced trainees will need to drop 2 sets per workout
for the “A” exercises on Days 1 & 3, and 1 set per
workout on all the exercises on Day 2. The “B” exercises
on Days 1 & 3 can increase by 1 set per workout until the
4th and final workout where you would taper.
Intermediates should drop 1 set per workout for the
“A” exercises on Days 1 & 3, and 1 set every other
workout on Day 2. They can increase the “B” exercises on
Days 1 & 3 by 1 set every other workout until the
6th workout where they would taper.
What else have I altered? Here are a few things:
• Ever tried performing pull-ups for 10 sets of 10 repetitions?
I'm talking about full-range (i.e. from a dead hang to chin
clearing the bar) with a controlled-tempo pull-ups. Good luck! 10
sets of 6 is more reasonable. Make sure to use additional loading
when necessary.
• The problem with most volume programs is that they can lead to
imbalances and tend to neglect the smaller muscles. Sicilian Volume
Training takes this into account.
First of all, all vertical and horizontal presses/pulls are
performed with a neutral grip and the external rotators of the
humerus are trained to somewhat offset any internal rotation that
occurs during the routine. Also, the wrist flexors get one hell of
a workout with chin-ups and deadlifts, so the wrist extensors are
trained dynamically with wrist roller extensions and statically
during Zottman curls.
• Finally, SVT is relatively balanced throughout. For instance,
many of the core muscles are used statically in the sagittal plane
during presses, chin-ups, squats and deadlifts. The SB side flexion
exercise allows for some training in the frontal plane. And the
elbow flexors get trained with supinated, neutral, and pronated
grips between the chin-ups and Zottman curls.
If you're old enough to remember my first article in T-Nation, the analogy I used to describe the Sicilian Crunch was
that “it feels like a dozen mobsters have unloaded rounds into
your abdomen by the time you finish!” Guess what, Sicilian
Volume Training feels like they've torched your entire body!
It's definitely a form of torture that works!
If you want results, then this is a program you can't
refuse!
References
Kennedy, R. Beef It! Upping the muscle mass. Sterling Publishing
Co., Inc. New York, NY: 1983.Poliquin, C. German Volume Training - A new look at an old
way top get big and strong! Muscle Media 2000, Inc. Golden, Co.
July 1996, No. 51.Poliquin, C. The Science of Rest Intervals. Muscle Media 2000:
May 1996, No. 50: pgs. 92-95.Schoenfeld, B. Repetitions and Muscle Hypertrophy, Str. Cond.
J., 22(6), 2000.Thoburn, R. www.robthoburn.com
Turner, G. HUGE! For Incredibly Fast SIZE Gains (Tape 14.) Real
Bodybuilding (George Turner Audiotape Series.)Zatsiorsky, VM. Science and Practice of Strength Training.
Champaign, IL: Human Kinetics, 1995.
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