DARCY AND PAULS GVT TIMER!
Protocol of Rolf Feser, popularized by Charles Poloquin, Ten Sets, or German Volume Training is the fastest natural way to build mass out of season I have seen with my athletes.
Personally I can't count while I do ten sets of ten. So I began using a timer to keep me on track. Here is a handy timer to use when you are performing a SINGLE GVT EXERCISE. This is 10 sets of 10 with the appropriate rest intervals for one type of lift.
Perform this exercise X040 which means explosive lift as fast as you can with good form, no pause at the top, perform a 4 second long eccentric (lowering) phase no rest at the bottom.
If you fail you get some extra rest. But If you failed before your 7th rep, breath deeply and if safe, you can make one more attempt during the last 5 seconds on the timer. Just make sure you don't compromise on form at any time. Any technical failure is a failure. This volume it is imperative that you do not train with improper form.
Perfect for snatch grip deadlifts on a 3 inch box. Nothing gains mass faster! I understand Arnold is not German. I used his likeness because I feel having him yelling at people is fun.