Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength

Amirthalingam, Theban; Mavros, Yorgi; Wilson, Guy C; Clark, Julian; Mitchell, Lachlan; Hackett, Daniel

doi:10.1519/jsc.0000000000001747

Cited by 37 publications

(48 citation statements)

References 31 publications

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“…The fact that the participants of the MAX group performed only single-set, single-repetition sets with high loads throughout the entire training intervention might have allowed them to become better at performing that specific task as seen in previous research looking at repeated 1RM tests as a mean of increasing strength [ 9 ]. Literature supports the idea that increases in strength can be achieved with both high and low volumes of training [ 14 , 15 , 16 ] but there is currently very little data on powerlifters and specifically the ‘daily max’ method. Zourdos et al [ 4 ], is the only study that looked at something similar to a ‘daily max’ protocol but as previously mentioned it investigated only the SQ and its participants trained with a very high training frequency.…”

Section: Discussionmentioning

confidence: 99%

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Androulakis-Korakakis

Fisher

Kolokotronis³

et al. 2018

Sports

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The present study looked to examine reduced volume ‘daily max’ (near max loads) training compared to higher volume periodized training in powerlifters preparing for competition. Ten competitive powerlifters were split into 2 groups (MAX group and PER group) and participated in a 10-week training intervention either following a “daily max” training protocol or a traditional periodized training protocol while preparing for competition. All participants underwent 1RM testing for squat (SQ), bench press (BP) and deadlift (DL) prior to the 10-week intervention. The MAX group performed single sets of single repetitions using a load equating to an RPE rating of 9–9.5 while the PER group performed higher volume periodized training with loads ranging from 70%1RM up to 93%1RM as well as a taper at the final weeks of the training intervention. Both groups were tested after the 10-week training intervention at the Greek IPF-affiliate National Championships. In the PER group, powerlifting (PL) total increased for P1 and P3 by 2% and 6.5% respectively while P2 experienced no change. In the MAX group PL total increased for P1 and P2 by 4.8% and 4.2% respectively while it decreased by 0.5%, 3.4% and 5% for P3, P4 and P5 respectively. In the MAX group peri PL total increased for P1–4 by 3.6%, 4.2%, 4.5% and 1.8% respectively while it decreased by 1.2% for P5. The results of this pilot study show that single-set, single-rep, RPE based ‘daily max’ training may be a favorable strategy for some beginner-intermediate powerlifters preparing for competition while it may lead to performance decreases for others. Further, it suggests that performance may be comparable to traditional periodized training during shorter training cycles, though future work with larger samples is needed to further test this. Practically ‘daily max’ training may be useful for PL athletes looking to maintain strength during periods with limited training time available.

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Section: Discussionmentioning

confidence: 99%

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Androulakis-Korakakis

Fisher

Kolokotronis³

et al. 2018

Sports

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“…Previously it was thought that following a modified GVT program for six weeks duration might be too short a timeframe for significant muscle hypertrophy adaptations to be observed [ 19 ]. Therefore, extending the duration of the modified GVT program to at least 10–12 weeks might be required to allow for these muscle adaptations [ 21 ].…”

Section: Discussionmentioning

confidence: 99%

“…Likewise, Marshall et al [ 6 ] found no differences in squat 1RM when comparing four sets to eight sets following a six-week squat training program, although a significant increase in squat 1RM was observed for eight sets compared to one set. However, due to the relatively short duration of our previous study (i.e., six weeks) [ 19 ] as well as the other studies noted above, it is unknown whether this may have affected the results. For instance, Stark et al [ 21 ] concluded that a resistance training protocol tailored for muscle strength and hypertrophy should be at least 10–12 weeks duration involving 3–5 sessions per week.…”

Section: Introductionmentioning

confidence: 89%

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Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study

Hackett

Amirthalingam

Mitchell

et al. 2018

Sports

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This study investigated the effect of a 12-week modified German Volume Training intervention, or the 10 sets method, on muscle strength and hypertrophy. Twelve healthy males were randomly assigned to either a 5-SET or 10-SET group and performed 5 or 10 sets, respectively, of 10 repetitions at 60–80% one-repetition maximum (1RM). Muscle strength and body composition measures were taken at baseline, six weeks, and after 12 weeks of training. No significant changes in total, trunk, and arm lean mass were found within and between groups at any time point. There was no significant difference between groups for lean leg mass. However, a decrease in lean leg mass was observed within the 10-SET group between six and 12 weeks (p = 0.02). An increase in 1RM bench press was found within the 5-SET group at week 6 (p = 0.001) and 12 (p = 0.001) when compared to baseline, while no increases in 1RM leg press were observed at any time point within any group. No significant differences were found for 1RM bench press and leg press between groups. For 1RM bench press moderate effect sizes (ES) favored 5-SET and for 1RM leg press small ESs favored 10-SET. Findings suggest performing >5 sets per exercise does not promote greater gains in muscle strength and hypertrophy. Future research should aim to substantiate these preliminary findings in a larger cohort.

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“…Resistance training (RT) is an important way to intervene in health by improving muscle efficiency (Benito et al, 2020), causing muscle hypertrophy (Schoenfeld et al, 2019), and also enhancing all organic physiology (Amirthalingam, 2017;Vianna et al, 2014). Thus, studies important direct indicators to make the activity more efficient for any individual or group that comes to practice them (ACSM, 2011;Fragala et al, 2019).…”

Section: Introductionmentioning

confidence: 99%

Acute hemodynamic responses are not different for mono and multiarticular exercises for the same muscle group

Sant'Ana

Scartoni

Panza

et al. 2021

RSD

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Introduction: Different mechanical behaviors in resistance training can result in certain changes in the cardiovascular system. Objective: To verify the acute behavior of the main cardiovascular variables (heart rate, blood pressure, and double product) when performing resistance training with mono and multiarticular exercises. Methods: 10 male subjects participated in the study (26 ± 4 years; 81 ± 6 kg; 1.77 ± 2 m; 23 ± 1 kg / m2). They performed a test and retest for 8RM in the bench press and crucifix exercises on the machine. After the loads were outlined, they performed the intervention with the exercises, initially with a monoarticular activation containing two sets of 12 repetitions with 50% of the load acquired in the 8RM test of each exercise, using an interval of 60 seconds between one set and another. Additionally, three sets of 8 repetitions (80% 8RM) were performed with an interval between sets of 120 seconds. The execution speed was determined at a moderate level (2s for concentric, 2s for eccentric). It was measured before and during (series 1, series two, and series 3. Named as moments) heart rate exercises using POLAR, model RS800CX Multisport® and blood pressure using OMRON M6 (HEM-7001- E) ®. Then, the double product was calculated using the formula [HR (bpm) X SBP (mmHg)]. Results: In the heart rate analysis, there was an intra-condition difference for moments 1, 2, and 3 compared to rest (p <0.000). In the inter-condition comparison, no differences were observed for rest (p = 0.994) and for moments 1, 2 and 3 (p> 0.999). In systolic blood pressure, intra-conditions, differences were observed for moments 1, 2, and 3 compared to rest (p <0.000). In the inter-condition comparisons, there were no differences between rest (p> 0.999), moment 1 (p = 0.714), 2 (p = 0.999) and 3 (p> 0.999). For diastolic blood pressure, intra conditions, for bench press no significant differences were found for moments 1 (p = 0.331), 2 (p = 0.505) and 3 (p = 0.505) when compared to rest. In the same way it was for the crucifix, wherein the comparison with rest, no difference was observed in moments 1 (p = 0.849), 2 (p = 0.195) and 3 (p = 0.105). In the same sense, no difference was also observed in the comparisons between conditions for rest (p> 0.999), moment 1 (p = 0.999), 2 (p = 0.989) and 3 (p = 0.948). Finally, the double product in intra-condition comparisons found differences between moments 1, 2, and 3 compared to rest (p <0.000). However, in the inter-condition comparisons, no difference was observed at rest (p = 0.999), moment 1 (p = 0.868), 2 and 3 (p> 0.999). Conclusion: It is suggested that resistance training composed of mono and multi-joint exercises offers differences in hemodynamic responses but without differences between the types of mechanics applied by the exercises. Therefore, these results offer a partiality of what can happen with heart rate, blood pressure, and double product.

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Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength

Cited by 37 publications

References 31 publications

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study

Acute hemodynamic responses are not different for mono and multiarticular exercises for the same muscle group

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