german volume training

  1. german volume training

    Ive been reading about different variations of this training method lately all coming from different origins and recently showing up in Im mag... you choose a weight you can do 20 reps with and do 10 sets of ten with only 30 seconds rest between sets... ive done it so far for chest and biceps,the first 3 sets are easy but it gets very intense from my experience so far,you go up in weight once you can do 10 sets of 10 with the weight and repeat the cycle.i would have to admit my chest soreness was very good and my biceps as well... theres alot more to this method and its been around a while apparently (i see steve holman is doing a training book on it jumping on the bandwagon.... im still early in my experiments with it and like to know if anyone here has used the 10x10 deal--and maybee had good or no results..


  2. It's a good thing to use once in a while to schock the muscles. But it can be very rough on your joints. I wouldn't do it more than a few weeks at a time. If you want to find yourself crawling out of the gym and possibly hugging the comode, try it with squats.

  3. leg day is tomorow so yeah i had that in mind

  4. Check it out... this dude just did it with 225lb squats on his leg day. He is logging an M-Drol Bulk.

    Mdrol 4 week Bulk

  5. You can easily overtrain wtih GVT. It is a good thing to shock the muscles with it every now and then. GVT does what volume training does. It will give you volume but it acts like a balloon. The air goes out quickly. You don't gain alot of strength with it. Takes alot of time to do it as well.

  6. i was impressed by a lot of the stories i heard about monster quads resulting from GVT, but in practice it seems like glorified rest-pause techniques

    search for resources on rest-pause and you'll find some good tips on how to adapt the same concept of using a weight for less reps, more sets, shorter break

    overtraining is a definite risk

  7. Actually the workouts are very short... for example 10 x10 with 30 seconds rest takes around 9-10 mins,didnt expect strength gains from the method but do you think the gains are not actually new muscle fiber and rather a 24-7 pump?I can see where over training can occure though cuz these workouts really sear the muscles and cause serious muscle soreness 2 days after hitting the target muscle group.Would be good to use on lagging groups instead of incorperating it on every muscle group in a routine maybee..dosnt rest-pause go along the lines of using a heavier then normal workweight where gvt your using very light weight?

  8. Wanted to chip in now that i have more time(day off from work)ive found a whole ****load of info on gvt..but thankyou for the replies and sorry for being the typical forum newbie whos to lazy just to, anyways im new here and names Damon,31 years old and have been training for about 12 years... im 6"5 and 260 and have been lucky to have good genetics for muscle gains.I have trained with many other tall people and allways shot past them but now that im in my thirtys im noticing that the instinctive training isnt cutting it and recovery is more of an issue now on cycles or ill be here from time to time looking for logical ways to continue to grow and refine things.


  9. I have tried it years ago and i never got so weak on a program (HATED IT!!). I appeared to have gained weight because of the sarcoplasmic hypertrophy. I think it’s too much volume for most of the population and using this often could easily lead one to pattern overload.

  10. sarcoplasmic hypertrophy

    i learned something new

    One day you're in the gym and a freak of nature walks in. This guy has massively ripped muscles from head to toe. As you watch the specimen, he approaches the squat rack. You begin to get excited as he loads the bar in the squat rack. You are wondering how much this guy squats. He begins going through his warm-up sets. He starts with 135 and then 225. He puts 295 on the bar and begins his decent. Guess what? He is stuck at the bottom.

    The next day at the gym you notice a short chubby guy walk in that you have not seen before. You watch as he approaches the squat rack. He begins to go through his warm-up sets. He starts his warm-up sets with 135 then 225 and then 315. You are very surprised. This guys physique development does not even come close to the level of the freaks' that was in the gym yesterday. This guy is now squatting 405 with ease. Eventually he moves up to 500lbs. for 3 reps. This is a common scenario.

    How do we explain the chubby guy squatting more than the lean muscular machine? Another example of this case is the comparison of powerlifters to bodybuilders. There is a noticeable difference in physique development. The bodybuilders show supreme muscular and physique development in comparison to the powerlifters; but powerlifters are usually stronger. There are numerous factors that contribute to the supreme strength displayed by the powerlifter.

    These factors include mechanical advantages such as limb length and tendon insertions. A higher rate of fast twitch muscle fibers and better neural efficiency can also contribute to the disparity of strength between the two athletes. There are numerous other factors that can affect strength, but we will not discuss these issues any further. Our concern in this article is the size strength relationship. More precisely we will look at sarcoplasmic hypertrophy, and myofibrillar hypertrophy.

    Sarcoplasmic hypertrophy (common in bodybuilding) involves the growth of the sarcoplasm (fluid like substance) and non-contractile proteins that do not directly contribute to muscular force production. Filament area density decreases while cross-sectional area increases, without a significant increase in strength. Myofibrillar hypertrophy occurs due to an increase in myosin-acting filaments. Contractile proteins are synthesized and filament density increases (Zatsiorsky 1995). This type of hypertrophy leads to increased strength production. Sarcoplasmic Hypertrophy Muscle fibers adapt to high volume training by increasing the number of mitochondria (organelles in the cell that are involved in ATP production) in the cell. This type of training also leads to the elevation of enzymes that are involved in glycolytic and oxidative pathways. The volume of sarcoplasmic fluid inside the cell and between the cells is increased with high volume training. This type of training contributes little to maximal strength while it does increase strength endurance due to mitochondria hypertrophy. Growth of connective tissue is also present with sarcoplasmic hypertrophy.

    Myofibrillar hypertrophy occurs due to increases in the number of myosin/actin filaments (sarcomeres) inside the cell. This leads to increased strength and size of the contractile unit of muscle. Ultimately this means greater force production. This is often referred to as functional muscle, while sarcoplasmic hypertrophy is referred to as non-functional muscle. ATP and Muscular Growth as we said earlier, increasing the number of mitochondria in the cell means increased ATP production. ATP is required for protein synthesis to occur. Low levels of ATP will halt muscular growth as well as inhibit other metabolic functions that take place inside the muscle cell. Siff and Verkhoshansky have shown that it is possible to increase your muscles contractile unit faster than the mitochondria's ability to compensate for this growth. When actin/myosin filaments out grow the number of mitochondria, growth of elements besides the sarcomere is inhibited. The insufficient quantity of ATP results in the body's inability to promote protein synthesis.

    Size vs. Strength

    In general, bodybuilders are more muscular than powerlifters, but powerlifters are stronger. How does training with weights that are 90% of 1RM develop strength and power, but do very little for hypertrophy? Studies have shown an intense set of 5 reps involves more fibers than an intense set of 1rep. Research has shown that using loads in the 90% range causes failure to occur before a growth stimulus has been sent to the cells. Therefore other factors besides muscle fiber fatigue result in termination of the set. The muscle simply does not have sufficient time under tension to stimulate the growth process. High rep training produces high levels of phosphate and hydrogen ions, which enhance the growth process. Research has shown heavy lifting enhances neural efficiency (improved motor recruitment, and firing rates), which enhances strength, but does not necessarily result in muscular growth.

    With this information you can see why the strength, and size levels are different between bodybuilders and powerlifters. There are powerlifters that possess muscularity comparable to bodybuilders. There are also bodybuilders who have equal or greater strength than powerlifters. Do not misinterpret this article to mean there is no relationship between strength and size.

    If you gain 30lbs. of lean tissue you will probably become stronger. The basic idea presented in this article is there is a relationship between size and strength, but strength increases can occur due to other reasons. Just as size increase can occur with a non-linear strength increase

  11. Quote Originally Posted by gidemon View Post
    im 6"5 and 260 and have been lucky to have good genetics for muscle gains.I have trained with many other tall people and allways shot past them
    Tell me about it bro...long arms/legs make it pretty hard on bench/pullups/squats/etc.

    Interesting stuff re: GVT. Have you started doing it yet?

    I agree with roids1. Probably a fun switchup to do for a couple weeks so your muscles are attacked in a different way and you don't get stagnant in your gains, but not sure if it'd be a viable method of training year-round.

    Will definitely give this a try at some point.

  12. Look into Optimized Volume Training:

    It gave me all the size increase of GVT, but was less tedious and promoted a matching strength increase.

  13. I plan on doing it for 8-weeks... with a 3 day per week split.last week half just been breaking into it.i figured 8 weeks should do it justice to see if it works for me then i will move back into some type of lower volume training program.


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