April 24, 2017











What is volume training?

Often referred to In strength coaching circles as the "ten sets method". Its origins come from the mid 70's where Germanys' national weightlifting coach, Rolf Feser, used it as a great way for his athletes to pack on lean mass during the off season.

How does it work?

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts. The body adapts to the extraordinary stress by hypertrophying the targeted fibres. I can say from experience, that to say this program adds muscle fast is an understatement.

Where to start?

This type of training isn't rocket science, however, I do recommend having a stop-watch handy, as you want to stick to the timing  as strictly as possible.

Pick an exercise (eg: squat), load around 60% of your 1RM, you're going to be performing 10 sets, so don't worry if the weight feels a little light on the first few sets.

Ok, let's do it!

Pick a good playlist, because you're in for a grind. 

10 sets, 10 reps with a 60 second break between each set.. GO!


Check out our Spotify account for a good playlist to get you through them sets.


Leave a comment

Comments will be approved before showing up.