Effects of a modified German volume training program on muscular hypertrophy and strength

Journal article


Amirthalingam, Theban, Mavros, Yorgi, Wilson, Guy C., Clark, Jillian L., Mitchell, Lachlan and Hackett, Daniel A.. (2017). Effects of a modified German volume training program on muscular hypertrophy and strength. Journal of Strength and Conditioning Research. 31(11), pp. 3109-3119. https://doi.org/10.1519/JSC.0000000000001747
AuthorsAmirthalingam, Theban, Mavros, Yorgi, Wilson, Guy C., Clark, Jillian L., Mitchell, Lachlan and Hackett, Daniel A.
Abstract

Amirthalingam, T, Mavros, Y, Wilson, GC, Clarke, JL, Mitchell, L, and Hackett, DA. Effects of a modified German volume training program on muscular hypertrophy and strength. J Strength Cond Res 31(11): 3109–3119, 2017—German Volume Training (GVT), or the 10 sets method, has been used for decades by weightlifters to increase muscle mass. To date, no study has directly examined the training adaptations after GVT. The purpose of this study was to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Nineteen healthy men were randomly assign to 6 weeks of 10 or 5 sets of 10 repetitions for specific compound resistance exercises included in a split routine performed 3 times per week. Total and regional lean body mass, muscle thickness, and muscle strength were measured before and after the training program. Across groups, there were significant increases in lean body mass measures, however, greater increases in trunk (p = 0.043; effect size [ES] = −0.21) and arm (p = 0.083; ES = −0.25) lean body mass favored the 5-SET group. No significant increases were found for leg lean body mass or measures of muscle thickness across groups. Significant increases were found across groups for muscular strength, with greater increases in the 5-SET group for bench press (p = 0.014; ES = −0.43) and lat pull-down (p = 0.003; ES = −0.54). It seems that the modified GVT program is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength. To maximize hypertrophic training effects, it is recommended that 4–6 sets per exercise be performed, as it seems gains will plateau beyond this set range and may even regress due to overtraining.

Keywordsresistance training; bodybuilding; weightlifting; multiple-sets; muscle mass; bulking
Year2017
JournalJournal of Strength and Conditioning Research
Journal citation31 (11), pp. 3109-3119
PublisherNational Strength and Conditioning Association
ISSN1064-8011
Digital Object Identifier (DOI)https://doi.org/10.1519/JSC.0000000000001747
Scopus EID2-s2.0-85044118001
Research or scholarlyResearch
Page range3109-3119
Publisher's version
License
All rights reserved
File Access Level
Controlled
Output statusPublished
Publication dates
Online2017
Publication process dates
Deposited17 Aug 2022
Permalink -

https://acuresearchbank.acu.edu.au/item/8y1x2/effects-of-a-modified-german-volume-training-program-on-muscular-hypertrophy-and-strength

Restricted files

Publisher's version

  • 23
    total views
  • 0
    total downloads
  • 6
    views this month
  • 0
    downloads this month
These values are for the period from 19th October 2020, when this repository was created.

Export as

Related outputs

Effectiveness of nutrition interventions on improving diet quality and nutrition knowledge in military populations : A systematic review
Kullen, Charina, Mitchell, Lachlan, O'Connor, Helen T., Gifford, Janelle A. and Beck, Kathryn L.. (2022). Effectiveness of nutrition interventions on improving diet quality and nutrition knowledge in military populations : A systematic review. Nutrition Reviews. 80(6), pp. 1664-1693. https://doi.org/10.1093/nutrit/nuab087
Intersection of diet and exercise with the gut microbiome and circulating metabolites in male bodybuilders : A pilot study
Luk, Alison W. S., Mitchell, Lachlan, Koay, Yen Chin, O’Sullivan, John F., O’Connor, Helen, Hackett, Daniel A. and Holmes, Andrew. (2022). Intersection of diet and exercise with the gut microbiome and circulating metabolites in male bodybuilders : A pilot study. Metabolites. 12(10), p. Article 911. https://doi.org/10.3390/metabo12100911
Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female
Davies, Timothy, Halaki, Mark, Orr, Rhonda, Mitchell, Lachlan, Helms, Eric R., Clark, Jillian and Hackett, Daniel. (2022). Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female. Journal of Strength and Conditioning Research. 36(8), pp. 2176-2185. https://doi.org/10.1519/JSC.0000000000003971
Nutrition knowledge of elite and non-elite Gaelic footballers
Mitchell, Lachlan, Lehane, Paul, McCarthy, Mark, O’Shea, Kris, Tracey, Mark, Whyte, Taylor and Neville, Ross. (2022). Nutrition knowledge of elite and non-elite Gaelic footballers. Science and Medicine in Football. 6(2), pp. 159-163. https://doi.org/10.1080/24733938.2021.1906440
Relationship between echocardiogram and physical parameters in experienced resistance trainers : A pilot study
Hackett, Daniel, Mitchell, Lachlan, Clark, Jillian, Hagstrom, Amanda, Keogh, Justin and McLellan, Chris. (2021). Relationship between echocardiogram and physical parameters in experienced resistance trainers : A pilot study. The Journal of Sports Medicine and Physical Fitness. 61(9), pp. 1290-1300. https://doi.org/10.23736/S0022-4707.20.11615-3
Client experiences and confidence in nutrition advice delivered by registered exercise professionals
Mitchell, Lachlan, McKean, Mark, O'Connor, Helen, Prvan, Tania and Slater, Gary. (2021). Client experiences and confidence in nutrition advice delivered by registered exercise professionals. Journal of Science and Medicine in Sport. 24(5), pp. 488-493. https://doi.org/10.1016/j.jsams.2020.09.018
A rapid systematic review of measures to protect older people in long-term care facilities from COVID-19
Frazer, Kate, Mitchell, Lachlan, Stokes, Diarmuid, Lacey, Ella, Crowley, Eibhlin and Kelleher, Cecily C.. (2021). A rapid systematic review of measures to protect older people in long-term care facilities from COVID-19. BMJ Open. 11(10), p. Article e047012. https://doi.org/10.1136/bmjopen-2020-047012
The effectiveness of nutrition education programmes on improving dietary intake in athletes : A systematic review
Boidin, Aimee, Tam, Ryan, Mitchell, Lachlan, Cox, Gregory R. and O'Connor, Helen. (2021). The effectiveness of nutrition education programmes on improving dietary intake in athletes : A systematic review. British Journal of Nutrition. 125(12), pp. 1359-1373. https://doi.org/10.1017/S0007114520003694
Waist circumference-to-height ratio and body mass index for obesity classification in Irish children
Mitchell, Lachlan, Bel-Serrat, Silvia, Heinen, Mirjam, Mehegan, John, Murrin, Celine, O’Brien, Sarah, Stanley, Isobel and Kelleher, Cecily. (2021). Waist circumference-to-height ratio and body mass index for obesity classification in Irish children. Acta Paediatrica. 110(5), pp. 1541-1547. https://doi.org/10.1111/apa.15724
A case study of an 87-year-old male bodybuilder with complex health conditions
Hackett, Daniel A., Mitchell, Lachlan, Wilson, Guy C., Valenzuela, Trinidad, Hollings, Matthew and Fiatarone Singh, Maria. (2021). A case study of an 87-year-old male bodybuilder with complex health conditions. Medicina. 57(7), p. Article 664. https://doi.org/10.3390/medicina57070664
Effect of training phase on physical and physiological parameters of male powerlifters
Hackett, Daniel A., Wilson, Guy C., Mitchell, Lachlan, Haghighi, Marjan Mosalman, Clark, Jillian L., Mavros, Yorgi, O’Connor, Helen, Hagstrom, Amanda D., Slater, Gary J., Keogh, Justin and McLellan, Chris. (2020). Effect of training phase on physical and physiological parameters of male powerlifters. Sports. 8(8), p. Article 106. https://doi.org/10.3390/sports8080106
Disordered eating behaviours in female physique athletes
Whitehead, Jacqui, Slater, Gary, Wright, Hattie, Martin, Lisa, O’Connor, Helen and Mitchell, Lachlan. (2020). Disordered eating behaviours in female physique athletes. European Journal of Sport Science. 20(9), pp. 1206-1214. https://doi.org/10.1080/17461391.2019.1698659
Are exercise professionals fit to provide nutrition advice? An evaluation of general nutrition knowledge
McKean, Mark, Mitchell, Lachlan, O'Connor, Helen, Prvan, Tania and Slater, Gary. (2019). Are exercise professionals fit to provide nutrition advice? An evaluation of general nutrition knowledge. Journal of Science and Medicine in Sport. 22(3), pp. 264-268. https://doi.org/10.1016/j.jsams.2018.08.018
Effects of a 12-week modified German volume training program on muscle strength and hypertrophy - A pilot study
Hackett, Daniel A., Amirthalingam, Theban, Mitchell, Lachlan, Mavros, Yorgi, Wilson, Guy C. and Halaki, Mark. (2018). Effects of a 12-week modified German volume training program on muscle strength and hypertrophy - A pilot study. Sports. 6(1), p. Article 7. https://doi.org/10.3390/sports6010007
Physiological implications of preparing for a natural male bodybuilding competition
Mitchell, Lachlan, Slater, Gary, Hackett, Daniel, Johnson, Nathan and O’Connor, Helen. (2018). Physiological implications of preparing for a natural male bodybuilding competition. European Journal of Sport Science. 18(5), pp. 619-629. https://doi.org/10.1080/17461391.2018.1444095
Do bodybuilders use evidence-based nutrition strategies to manipulate physique?
Mitchell, Lachlan, Hackett, Daniel, Gifford, Janelle, Estermann, Frederico and O’Connor, Helen. (2017). Do bodybuilders use evidence-based nutrition strategies to manipulate physique? Sports. 5(4), p. Article 76. https://doi.org/10.3390/sports5040076
Muscle dysmorphia symptomatology and associated psychological features in bodybuilders and non-bodybuilder resistance trainers : A systematic review and meta-analysis
Mitchell, Lachlan, Murray, Stuart B., Cobley, Stephen, Hackett, Daniel, Gifford, Janelle, Capling, Louise and O'Connor, Helen. (2017). Muscle dysmorphia symptomatology and associated psychological features in bodybuilders and non-bodybuilder resistance trainers : A systematic review and meta-analysis. Sports Medicine. 47(2), pp. 233-259. https://doi.org/10.1007/s40279-016-0564-3