Sage-Tips

How effective is German volume training?

So at best, German Volume Training provides no benefit, and at worst, the extra sets impair our size an strength gains. In both studies, the researchers concluded that muscle growth was maximized after 4–6 sets, at which point extra work stops yielding extra muscle growth.

Is 10×10 workout effective?

Doing more volume usually results in more muscle growth, but there’s a point of diminishing returns. German Volume Training (10 sets of 10 reps) isn’t more effective than doing 5 sets of 10 reps if you’re relatively new to strength training.

What does 10×10 mean in workout?

German Volume Training (GVT), commonly referred to as the “10×10 workout”, is a form of weight training. It employs high set counts and moderate repetitions. GVT workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group.

Does German volume training burn fat?

A: GVT is associated with increasing muscle mass and German Body Comp (GBC) with fat loss. The GBC program is characterized by short rest intervals and multi-joint movements to generate maximum growth-hormone production. Higher growth hormone levels increase fat loss.

Is German volume training good for Ectomorphs?

As someone with ectomorphic tendencies, I have found high volume work such as German Volume Training has helped me pack on size. It is a simple principle; perform ten sets of ten with 60\% of one’s 1 Rep Maximum.

How does German incorporate volume training?

GVT is defined by its distinctive set-and-rep scheme: 10 sets of 10. To make matters worse, your rest periods are short: 60 seconds between sets, if you’re doing one main lift (such as a squat or bench press), and 90 to 120 seconds between sets, if you’re alternating two lifts.

Can beginners do German volume training?

“As a beginner try to complete 10 sets of 10 reps with the same weight for each exercise,” Piercy says. “Begin with a weight you could lift for 20 reps to failure if you had to (60\% of 1RM).” Also, don’t do GVT for prolonged periods of time: 4–6 weeks is long enough to make tremendous gains.

Who used German volume training?

coach Charles Poliquin
By the 1990s, Canadian strength coach Charles Poliquin adopted the program, and has since popularized it as German Volume Training (GVT). If the name intimidates you, it should. There’s probably no more demanding or draining method of strength training out there.

What weight should I use for German volume training?

You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60\% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

Can you train 6 days a week?

When people start lifting, they usually overdo it. You want muscle fast so you train five, six, or even seven days a week, thinking that the more you do, the faster you’ll see results. In fact, you can train the same muscle groups—and train them hard—three, five, or up to seven days a week if you want to.

What type of training is best for Ectomorphs?

Ectomorphs tend to excel in endurance-type activities, so it’s not surprising that many prefer cardio training over weight lifting. The key to stimulate muscle growth is to do the minimal amount of cardio required for general health. Three times a week for 30 minutes is recommended.

What is the best workout for ectomorph?

Perfect Workout Routine For Ectomorphs: Most of the training should revolve around the big basic moves: squats, bench press, shoulder press, deadlift, chin-ups. Cut the basic isolation exercises involving only one muscle or region in the body, as they do not provide enough stimulus for muscle growth.

What is a German volume training program?

To begin a German Volume Training program effectively you’ll need to know a few things beforehand. The goal is to perform ten sets of ten repetitions with the same weight throughout. You’ll use a weight which is around your 60\% 1-rep max for all sets.

Is German volume training bad for You?

German volume training is brutal! But stick with it and you’ll see tremendous benefits to muscle endurance. In fact, the body is very adept at dealing with stress. The notion that you’ll experienceovertraining with a few hard workouts per week is laughable.

Should you use the 10×10 method of weight training?

It is well known that heavier weights are more effective for building strength. But not everyone has the luxury of being able to lift heavy. If you’re trying to work around a mild injury, then the 10×10 method could be a great way to rehab alongsideocclusion training.

Should you do 10×10 or 3×20 Rep workouts?

For isolation exercises, you should stick to a more moderate rep range such as 3×20. The 10×10 rep scheme isn’t designed for using maximum weights. In fact, you’ll be relegated to using half your normal weight in some cases (until you build the adequate muscle endurance).