(Rather listen to this interview instead? Click the play button below.) Eric Helms has been studying how strength training affects muscle growth for most of his career as a researcher, author, and bodybuilding coach, which is why I wanted to pick his brain on this study, and what it means for us fitness folk. This study looked at how doing either 10 sets of 10 reps or 5 sets of 10 reps affected body composition, muscle size, and strength.ĭr. That’s what scientists at the University of Sydney wanted to find out in a 2017 study titled “ Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength. It’s simple, brutal, and catchy … but is it effective? Typically, you follow that basic format for each of your compound exercises, and then use a more traditional number of sets and reps (like 3 x 10) for your accessory exercises. So, does doing a titanic number of sets and reps build the most muscle?Īdvocates for a strength training technique called German Volume Training (GVT) say the answer is “yes.” If you want to build as much muscle as possible over the long term, make moderate, consistent increases in your training volume to break through plateaus-not just to work out more.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.
Doing more volume usually results in more muscle growth, but there’s a point of diminishing returns.
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