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Was wondering if anyone used this and got good gains from it or just use it to switch things up?
How many reps, sets, and rest per exercise are needed for it to be
considered German Volume Training?
I believe the system entails a large number of sets (around 10)
with a very low rest period between sets (approx. 60 seconds).
Is this accurate according to your understanding?
I find that training regimens that follow this style of many sets
with short rest periods to be very effective. I feel a great pump
and increases in strength come in readily in this system.
Check out this article on the importance of having a pump.
To be honest, it doesn't feel like a had a workout unless I get
a pump.
I'm not certain of an optimal threshold or tipping point
(reps x sets by rest), but I believe that many people are aware that a
larger number of reps (8-12) promote hypertrophy of muscle,
as opposed to strength. Here is another article talking about
the number of reps.
There doesn't seem to be much documentation I can find
that talk about the optimal number of sets. But I do not doubt that
GVT is effective. In my experience the pump is harder to achieve
with lower number of sets such as in HIT, and such.
I usually do not count the sets that I do, but reach the point where
"it fucking hurts a lot and I can't do anymore" then do 1 - 2 more sets.
Usually this totals 3 - 7 sets. I do not count the my first three warm-up
sets, and maybe I'm doing GVT as opposed to a close derivative.
In either case, I really like this system and I'm getting excellent results.