Effects of German Volume Training on Muscle Strength and Muscle Hypertrophy

Effects of German Volume Training on Muscle

Authors

  • Muhammad Zeeshan Butt Department of Sports Sciences and Physical Education, The University of Lahore, Lahore, Pakistan
  • Yasmeen Iqbal Department of Sports Sciences and Physical Education, The University of Lahore, Lahore, Pakistan
  • Bilal Ahmad Department of Sports Sciences and Physical Education, The University of Lahore, Lahore, Pakistan

DOI:

https://doi.org/10.54393/tt.v1i2.9

Keywords:

Resistance training, German volume training, muscle hypertrophy, muscle strength

Abstract

Strength training is a kind of practice intended to enhance muscle strength and hypertrophy. To maximize these training adaptations, the appropriate modulation of resistance training variables is needed. Objective: To measure the effect of resistance training on muscle strength and hypertrophy between two groups, group A (05 sets) vs. group B (10 sets) over a period of 14 weeks of training. Methods: The data was collected from gym goers at the University of Lahore, aged between 18-25 years, and had experience of resistance training at a recreational level for one year. Twenty trained athletes were incorporated and purposive sampling was used in this study. The training intervention was conducted over three sessions in a week with one day of transition period for proper recovery from fatigue due to high intensity training. Session one consisted of chest and upper back exercises, session two consisted of leg exercises, and session three contained arms and shoulder exercises. The baseline characteristics of both groups were assessed at the initial stage, including age, height, and total body mass, and after training, the paired-samples t-test was used to assess the mean difference between both groups. Results: The mean difference for paired-samples t-test for anterior thigh muscle thickness of group A was -1.900 while group B had -4.900. Similarly, in strength, the mean difference for paired-samples test for1RM leg press of group A was -39.600 whereas group B had -29.800. The results showed that group A gained significant muscle hypertrophy and strength as compared to group B. Conclusion: It was found that 5 sets on each muscle group in a week with three workout sessions showed better results in order to enhance muscle hypertrophy and strength

References

Kraemer WJ & Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 2004,36(4): 674-688. doi: 10.1249/01.mss.0000121945.36635.61.

Schoenfeld BJ, Ogborn D & Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences,2017, 35(11):1073-1082. doi: 10.1080/02640414.2016.1210197.

Radaelli R, Wilhelm EN, Botton CE, Rech A, Bottaro M, Brown LE & Pinto RS. Effects of single vs. multiple-set short-term strength training in elderly women. Age, 2014,36(6): 9720. doi: 10.1007/s11357-014-9720-6

Rønnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F & Raastad T. Dissimilar effects of one-and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. The Journal of Strength & Conditioning Research, 2007,21(1): 157-163. doi: 10.1519/00124278-200702000-00028.

Medicine ACoS. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 2009,41(3): 687-708. doi: 10.1249/MSS.0b013e3181915670.

Krieger JW. Single versus multiple sets of resistance exercise: a meta-regression. The Journal of Strength & Conditioning Research, 2009,23(6):1890-1901. doi: 10.1519/JSC.0b013e3181b370be.

Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. The Journal of Strength & Conditioning Research, 2010,24(4): 1150-1159. doi: 10.1519/JSC.0b013e3181d4d436.

Kumar V, Selby A, Rankin D, Patel R, Atherton P, Hildebrandt W, Hiscock N. Age‐related differences in the dose–response relationship of muscle protein synthesis to resistance exercise in young and old men. The Journal of Physiology, 2009,587(1):211-217. doi: 10.1113/jphysiol.2008.164483.

Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 2010,24(10): 2857-2872. doi: 10.1519/JSC.0b013e3181e840f3.

Helms ER, Fitschen PJ, Aragon AA, Cronin J & Schoenfeld BJ. Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training, 2015.

Clarkson PM, Nosaka K & Braun B. Muscle function after exercise-induced muscle damage and rapid adaptation. Medicine and Science in Sports and Exercise, 1992,24(5): 512-520.

Toigo M & Boutellier U. New fundamental resistance exercise determinants of molecular and cellular muscle adaptations. European Journal of Applied Physiology, 2006,97(6): 643-663. doi: 10.1007/s00421-006-0238-1.

Fry AC & Kraemer WJ. Resistance exercise overtraining and overreaching. Sports Medicine,1997, 23(2): 106-129. doi: 10.2165/00007256-199723020-00004.

Poliquin C. Theory and methodology of strength training. Part 1. Aussie Thrower, 1989, 4(2): 1-6.

Baker D. German volume training: An alternative method of high volume-load training for stimulating muscle growth. NCSA’s Perform. Train. J, 2009,8: 10-13.

Amirthalingam T, Mavros Y, Wilson GC, Clarke JL, Mitchell L & Hackett DA. Effects of a modified German volume training program on muscular hypertrophy and strength. The Journal of Strength & Conditioning Research, 2017,31(11): 3109-3119. doi: 10.1519/JSC.0000000000001747.

Drinkwater EJ, Lawton TW, McKenna MJ, Lindsell RP, Hunt PH & Pyne DB. Increased number of forced repetitions does not enhance strength development with resistance training. The Journal of Strength & Conditioning Research, 2007,21(3): 841-847. doi: 10.1519/R-20666.1.

Marshall PW, McEwen M & Robbins DW. Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. European Journal of Applied Physiology, 2011,111(12): 3007-3016. doi: 10.1007/s00421-011-1944-x.

Stark M, Lukaszuk J, Prawitz A & Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 2012,9(1):54. doi.org/10.1186/1550-2783-9-54

Hackett DA, Amirthalingam T, Mitchell L, Mavros Y, Wilson GC & Halaki M. Effects of a 12-week modified german volume training program on muscle strength and hypertrophy—a pilot study. Sports, 2018,6(1): 7. doi: 10.3390/sports6010007.

Downloads

Published

2020-12-31

How to Cite

Butt, M. Z., Iqbal, Y., & Ahmad, B. (2020). Effects of German Volume Training on Muscle Strength and Muscle Hypertrophy: Effects of German Volume Training on Muscle. THE THERAPIST (Journal of Therapies &Amp; Rehabilitation Sciences), 1(2), 20–25. https://doi.org/10.54393/tt.v1i2.9

Issue

Section

Original Article