This week we explore doing high amounts of volume in individual gym sessions AND overall training volume. More = better right? Well, we explore the latest and greatest scientific evidence and our own thoughts on high volume in the gym to see if that really is the case.
We also take a closer look at German Volume Training - a popular advanced training system involving 10 sets of 10 of an exercise (normally @60%) with a 60 second rest between sets. So quite a punchy session. We talk about our own experiences with this training system (lots of pain lol) and see what the current data says.
A lot of the conversation today revolves around recovery and your ability to recover from volume in general. Volume should be personalised and while we do explore what the data says - sometimes it's best to use the data as just a guideline and optimise from there.
As Promised - Tom Finally Pbing His Deadlift (Maybe)
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Studies Mentioned
Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals
Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength
Comparison of the recovery response from high-intensity and high-volume resistance exercise in trained men
Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study
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