Is German Volume Training Effective For Building Muscle?

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Video Summary:

German Volume Training: Good Or Bad For Muscle Growth?
http://www.SeanNal.com/articles/train...

** What Is German Volume Training?

Originating back in the 1970's, the basic goal of German Volume Training (or "GVT" for short) is to perform 10 sets of 10 on a big compound exercise using the same weight across all 10 sets.

With a typical GVT program you'll use 60% of your one rep max, meaning a weight you can lift 20 times if you were to go to failure but stopping at 10 instead.

Once you can do 10x10 with a certain weight, you'd increase the weight.

You'll also use "antagonist pairing", meaning two different exercises that hit opposing muscle groups, alternating back and forth from set to set. (I.E. chest/back, quads/hamstring etc.)

An example German Volume Training routine might be 10 sets of 10 on the bench press + 10 sets of pull ups, followed by 3 sets of incline dumbbell press and 3 sets of barbell rows.

** Does German Volume Training work for building muscle?

So, is German Volume Training good or bad when it comes to stimulating hypertrophy?

Although any bodybuilding workout that provides sufficient intensity/volume/frequency and allows you to progress over time will ultimately build muscle, a GVT routine is not something I'd recommend to most average lifters.

The total volume is simply overkill and you'll be better off reducing the number of sets per workout, recovering a bit quicker, and then being able to train each individual muscle more frequently as a result.

Remember that German Volume Training was originally designed for elite level weightlifters who were highly trained with superior genetics and whose entire days revolved around training. (Drug use was also a factor)

If you're an advanced trainee who is already close to their genetic potential and just wants to try something new, then a GVT routine could be worth experimenting with.

For everyone else (meaning 3 years or less of proper training minimum), I can't see any reason to use a 10x10 German Volume Training workout, and you'll be better off with something simpler and more conventional.

A good guideline for building muscle effectively would be to hit each individual muscle group directly 1.5-3x per week, performing approximately 30-60 total weekly reps for smaller muscle groups and about 70-120 for larger muscle groups.

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