Ep. #186: Research Review: Dr. Eric Helms on German Volume Training

As you probably know, I work hard to understand and promote high-quality diet, nutrition, and exercise science. That’s why I’ve spent and continue to spend a lot of time researching and writing, and why I reference quite a bit of scientific literature in my work.

What I don’t do, though, is produce a research review where individual studies are broken down and analyzed because my plate is already overflowing with work as it is, and honestly, I don’t think I could do it better than the researchers whose work and research reviews I myself read regularly, like James Krieger, Eric Helms, Greg Nuckols, Mike Zourdos, Alan Aragon, and Bret Contreras.

And so I had an idea: why not get those guys to come on my podcast to discuss studies they’ve analyzed in their reviews and share with us what they’ve learned, and how we can use that information to optimize our diets, exercise routines, supplement regimens, and overall lifestyle.

In this episode, I have the newly minted Dr. Eric Helms on to discuss a study published in 2016 titled “Effects of a modified German Volume Training program on muscular hypertrophy and strength.”

This study looked at the popular “German Volume Training” program, which involves performing 10 sets of a specific exercise in a single workout (usually 10 sets of 10 reps), and gave great insights into the overall effectiveness of this style of training versus more traditional, moderate-volume work.

8:19 - What is volume?
9:24 - What is the study behind German Volume Training?
15:15 - What are the risks of overtraining?
16:40 - If German Volume Training isn’t the correct approach, what is?

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