GERMAN VOLUME TRAINING
German Volume Training is a bodybuilding program that has you hitting 10 sets of 10 reps for your main compound exercise, and then some lower volume 'pump' work.
This study compares the GVT 10x10 approach with a more traditional 5x10 work scheme. The research was 6 weeks long in strength trained men using a body part split. Results were measured using a DEXA scan to assess body composition, ultrasound measuring muscle thickness and 1RM to measure strength.
The results showed that not only was there no additional benefit to the higher volume GVT approach, the lower volume group actually showed greater increases in muscle mass and strength in a bunch of measurements!
We can take from this study that GVT is too much PER SESSION volume, and will ultimately lead to overtraining. If the volume per muscle group had been spread across the week in both groups and training frequency increased however, I imagine that the higher volume group in this situation would have made greater gains.
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