New study : Effects of a Modified GVT Program on Muscular Hypertrophy and Strength.

[Jherewhoisdere]

Abstract

German Volume Training (GVT), or the 10 sets method, has been used for decades by weightlifters to increase muscle mass. To date, no study has directly examined the training adaptations following GVT. The purpose of this study was to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Nineteen healthy males were randomly assign to 6 weeks of 10 or 5 sets of 10 repetitions for specific compound resistance exercises included in a split-routine performed 3 times per week. . Total and regional lean body mass, muscle thickness, and muscle strength were measured before and after the training program. Across groups, there were significant increases in lean body mass measures, however greater increases in trunk (p = 0.043; ES = -0.21) and arm (p = 0.083; ES = -0.25) lean body mass favored the 5-SET group. No significant increases were found for leg lean body mass or measures of muscle thickness across groups. Significant increases were found across groups for muscular strength, with greater increases in the 5-SET group for bench press (p = 0.014; ES = -0.43) and lat pull-down (p = 0.003; ES = -0.54). It seems that the modified GVT program is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength. To maximize hypertrophic training effects it is recommended that 4-6 sets per exercise be performed, as it appears gains will plateau beyond this set range and may even regress due to overtraining.

Copyright (C) 2016 by the National Strength & Conditioning Association.

http://journals.lww.com/nsca-jscr/Ab...ing.96210.aspx

Cool new study on German volume training carried out in resistance trained individuals. The results essentially show that benefits for volume peaked at around 14-18 sets per muscle per week. An important contribution to the literature; more such studies are needed so we can determine an approximate upper dose-response threshold for muscular adaptations.

[SuffolkPunch]

Cool. I had seen 10-20 given as the guideline before but this confirms and narrows it down - at least for that population.

Next question is does this have to increase over time - and can you reset volume tolerance by taking time off or switching to a lower volume method (and perhaps higher intensity) for a while.

[boathead]

does it really narrow it down?

were the different rep ranges using the same weight? or was the 5 set group at a higher intensity?

[Nosferatu187]

does it really narrow it down?

were the different rep ranges using the same weight? or was the 5 set group at a higher intensity?

10x10 = @ 20 rep max
10x5 = @ 10 rep max

so obviously intensity is way higher.