Advanced German Volume Training by Charles Poliquin
Here's what you need to know...
German Volume Training has a reputation for adding rapid size to new lifters. It's a series of ten sets of predetermined reps for each big lift.
GVT can be adapted for the advanced lifter. Decrease reps to accommodate heavier weight and only do the same exercise every ten days.
The goal of Advanced German Volume Training is to do ten sets of five reps with the same weight. The first workout is 75% of your 1RM.
Your rest between sets will be minimal, so if the weight feels light at first, it won't for long because of the accumulative fatigue.
GVT: The Basics
You do 10 sets of a single "most bang for your buck" exercise.
You strive to do a predetermined number of reps on each set, like 10 sets of 10 reps.
You alternate with the antagonist "most bang for your buck" exercise.
You only increase the weight once all 10 sets are completed with the predetermined starting weight. The load used is submaximal. You do not try to reach failure on all sets; only the last three should be hard.